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Breath - Diaphragm & Pelvic Floor relationship

When we breathe well, the diaphragm moves down on the inhale, allowing the ribs to widen and the belly to soften. On the exhale, it gently lifts back up.

This kind of breathing helps calm the nervous system, ease tension, and support our core and pelvic health.

 

Diaphragmatic (or “belly”) breathing can:

  • Support the nervous system and reduce stress

  • Improve oxygen exchange

  • Massage the internal organs

  • Reduce tension in the neck and shoulders

  • Support pelvic floor health

     



The Diaphragm & the Pelvic Floor – A Beautiful Relationship The diaphragm and the pelvic floor work as a team. When you inhale and the diaphragm moves down, the pelvic floor naturally responds with a gentle softening. On the exhale, as the diaphragm lifts, the pelvic floor gently recoils and lifts too.

The Diaphragm & the Pelvic Floor – A Beautiful Relationship

The diaphragm and the pelvic floor work as a team. When you inhale and the diaphragm moves down, the pelvic floor naturally responds with a gentle softening. On the exhale, as the diaphragm lifts, the pelvic floor gently recoils and lifts too.

When we constantly grip the buttocks, clench the jaw, or “suck in” the belly, this natural rhythm is disrupted. Over time, that can contribute to tension, pelvic floor dysfunction, or low back discomfort.

 

Many of us have developed habits of:

  • Butt gripping

  • Holding the tummy in

  • Bracing unnecessarily

 

Awareness is the first step to change.

Simple Practice to Connect Diaphragm & Pelvic Floor

Supine Mindful Breath Connection (5 minutes)

  1. Lie on your back with knees bent, feet on the floor.

  2. Place one hand on the belly, one on the lower ribs.

  3. Inhale slowly through the nose. Feel the diaphragm descend, the ribs widen, and the pelvic floor gently soften.

  4. Exhale slowly. Feel the diaphragm rise and the pelvic floor naturally recoil (a subtle lifting—not a squeeze).

  5. Imagine the breath moving like a wave between these two spaces.

No forcing. No pushing the belly out dramatically. Just allowing space. 

To Release Butt Gripping

  • Stand comfortably.

  • Gently squeeze the buttocks for 3 seconds… then fully release.

  • Notice the difference.

  • Repeat 3–4 times.Often we don’t realise we’re holding until we feel what “let go” actually means.

 

During the day, occasionally ask yourself:“Am I gripping or holding?”

If so, soften by 10%. Let your belly move. Let your breath be easy.

 
 
 

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