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  • Writer's pictureMolly Gittings

Breathe In, Breathe Out

Breath work is one of the key building blocks of pelvic floor work. In reality, it should be part of the foundational work of most types of exercise. Optimizing breathing techniques and timing your breath with exercise helps you utilize your body in the most natural ways possible.

Breathing in (our inhale) is triggered by our diaphragm inverting and creating a vacuum to draw air into our lungs. When the diaphragm is functioning properly, we should see a gentle movement outward of the belly and the lower ribs. As our diaphragm is moving downward it creates a lengthening and relaxation of our pelvic floor.

Breathing out (our exhale) is the relaxation of the diaphragm and the abdominal contents, ribs, and pelvic floor return to their resting position. During activity/exercise, our exhale can be used to enhance the potential of the abdomen and pelvic floor.

Image used with permission from Pelvic Guru®, LLC as a member of the Global Pelvic Health Alliance.


  • Lying on your back, close your eyes and place one hand on your chest and one hand on your abdomen. Take 5 slow slightly deepened breaths.

    • Which hand moves first, which hand moves the most?

  • IDEALLY: Your lower hand should move first and should move the most


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