Functional Breath Work To Reverse Pelvic Floor Dysfunction (2025)

Many people don’t realize the close relationship between breathing and pelvic floor function. The diaphragm and the pelvic floor muscles work together as part of the deep core system. When you inhale, the diaphragm moves downward, and the pelvic floor slightly relaxes. As you exhale, the diaphragm returns upward, and the pelvic floor gently contracts. This natural rhythm helps maintain core stability, organ support, and proper function of the pelvic muscles.

How Improper Breathing Contributes to Tension and Dysfunction

If breathing patterns become compromised—such as through shallow chest breathing or breath-holding—it disrupts the coordination between the diaphragm and pelvic floor. This can lead to chronic tension, weakness, and even issues like incontinence or pelvic pain. Holding your breath or breathing too shallowly prevents full expansion and contraction of these muscles, which can result in stiffness, discomfort, and inefficient core engagement.

Benefits of Using Breathwork for Relaxation and Muscle Coordination

By practicing intentional breathing techniques, you can encourage proper pelvic floor function and reduce unnecessary tension. Breathwork promotes muscle relaxation, allowing the pelvic floor to move in sync with the diaphragm. In turn, this helps improve flexibility, strength, and endurance of these muscles, reducing common pelvic floor disorders like tightness, leakage, or pain.

Here is a list of symptoms the right breath-work practice like Hypopressives can help with.

Diaphragmatic breathing is essential for pelvic floor function, but true diaphragmatic breathing isn’t about belly expansion—it’s about lateral rib expansion. Expanding the ribs outward instead of pushing the belly forward ensures proper core and pelvic floor activation while reducing intra-abdominal pressure. Hypopressive breathing takes this a step further by incorporating breath-holds to engage deep core muscles and improve pelvic organ positioning.

How to Perform Lateral Breathing for Pelvic Floor Support

1. Find a comfortable position—either lying on your back with your knees bent, seated with an upright posture, or in a standing alignment.

2. Place both hands on your lower ribs. Avoid placing your hand on your belly to prevent unnecessary abdominal expansion.

3. Inhale deeply through your nose, expanding your ribs outward and to the sides. Focus on opening up the ribcage without lifting the chest or pushing the belly forward.

4. Exhale fully through your mouth, feeling the ribs return to their neutral position. Imagine your pelvic floor gently lifting with each exhale.

5. For hypopressive activation, add a breath-hold after a full exhale. Gently expand the ribs without inhaling to create a vacuum effect that lifts and decompresses the pelvic organs. Note: if you’re pregnant or have heart/lung or internal surgeries, you SHOULD NOT do the apnea. You can read the fullcontraindications here.

6. Repeat for 5-10 minutes, maintaining slow, controlled breaths and proper posture. As you keep advancing you can add different postures/poses to your practice.

Here is a complete youtube playlist to help you get started with this powerful breathing technique:

• Belly breathing instead of lateral expansion—Excessively pushing the belly out can increase intra-abdominal pressure, straining the pelvic floor.

• Shallow chest breathing—Limits diaphragm movement and reduces pelvic floor relaxation.

• Holding excessive tension in the core—Creates unnecessary pressure and can contribute to pelvic floor tightness.

• Poor posture during breathing exercises—Slouching can collapse the ribcage and prevent proper expansion.

Breath control is crucial for pelvic floor function. Inhalation allows the pelvic floor to expand and relax, while exhalation gently lifts and engages the deep core. Synchronizing breath with posture ensures optimal movement efficiency.

How Exhaling Engages the Deep Core & Pelvic Floor

• Exhaling naturally activates the deep core and pelvic floor, supporting stability.

• Using breath-holds strategically (as in hypopressives) reduces intra-abdominal pressure and lifts pelvic organs without unnecessary strain.

Posture & Alignment for Effective Breathing

Maintaining proper posture while breathing enhances pelvic floor function:

• Sit or stand with a neutral pelvis—avoid tucking or over-arching the lower back.

• Lengthen the spine and open the chest for optimal rib expansion.

• Avoid compressing the abdomen—breath should expand laterally, not push downward.

1. Lateral Rib Breathing

Encourages deep core and pelvic floor coordination while avoiding abdominal pressure.

1. Sit or stand with an upright posture.

2. Place both hands on your lower ribs.

3. Inhale, expanding the ribs outward and sideways.

4. Exhale fully, letting the ribs return to neutral.

5. Repeat for 5 minutes.

2. Add Breath-Hold or Apnea(for non-contraindicated individuals)

Activates deep core muscles, lifts pelvic organs, and improves circulation in the abdomen.

1. Start in a comfortable seated or standing posture.

2. Perform three rounds of lateral breathing to prepare.

3. After a full exhale, hold the breath and expand your ribs outward, creating a vacuum effect.

4. Maintain the breath-hold for 3-6 seconds, then inhale naturally.

5. Repeat for 5-8 rounds.

Here is the list of contraindications to avoid.

3. Postural Work (Breath + Alignment Training)

You can take the lateral breathing & breath-hold to the next level by adding postural work to your practice. You can practice this technique on your back, on all fours, standing, sitting on a chair making it very accessible.

You can also add dynamic movements to your practice engaging your myofascial chains even further leading to greater activation, circulation and ultimately a highly functional pelvic floor.

Breathing Strategies for Sitting, Standing & Movement

• While sitting at a desk, take intermittent lateral breaths to maintain core engagement.

• When standing, maintain a neutral pelvic position and breathe into the ribs.

• During exercise, sync breath with movement—exhale during effort, inhale during relaxation.

Using Breathwork to Reduce Stress & Pelvic Floor Tension

• Chronic stress leads to pelvic floor tightness—controlled breathing counters this by shifting the nervous system into relaxation mode.

• Use 4-7-8 breathing or resonance breathing (6 breaths per minute) to enhance vagal tone and improve digestion.

Creating a Consistent Practice for Long-Term Health

• Start with 5 minutes per day, gradually increasing as you gain awareness and control.

• Incorporate breath training before exercise, after meals, or before bed to integrate benefits into your daily life.

Lateral breathing and hypopressives are powerful tools for improving pelvic floor function, reducing intra-abdominal pressure, and restoring breath-posture synergy. Unlike belly breathing, these methods promote rib expansion, core activation, and pelvic balance without unnecessary strain. By integrating these breathing techniques into your daily routine, you can unlock better core stability, improved digestion, and lasting pelvic health.