The Power of Breathwork on Core and Pelvic Floor Health

Women’s Health with Lauren
A four-part series from the Nicky Snazell Clinic

Discover how the way you breathe can improve your core strength, support your pelvic floor and help you move with greater confidence

Have you ever caught yourself holding your breath without even realising it – maybe when you’re stressed, lifting something heavy, or even just concentrating?

Breathing is something we do all day, every day, but most of us don’t realise how much it affects our core, pelvic floor and overall wellbeing.

As a women’s health physiotherapist, one of the simplest yet most transformative tools I teach is breathing well. Breath work isn’t just for relaxation or meditation – it’s a powerful, evidence-based way to support your pelvic health, posture and strength.

Your Core and Pelvic Floor: A Team Effort

Think of your core as a canister:

• The diaphragm is the lid
• The abdominal and back muscles form the sides
• The pelvic floor muscles are the base

When you inhale, your diaphragm moves downwards, your ribs and stomach gently expand, and your pelvic floor naturally lengthens and relaxes.

When you exhale, the diaphragm rises and your pelvic floor lifts and engages.

This creates a beautifully co-ordinated movement – when this rhythm is working well, it helps:

• Support your spine
• Manage pressure in your abdomen
• Prevent leaks and heaviness
• Reduce pain and tension

What happens when the rhythm gets lost?

Many women I see in the clinic have lost this natural connection without even realising it.

You may notice it if you:

• Tend to hold your tummy in all the time
• Breathe shallowly into your chest
• Experience leakage, pelvic heaviness, or tightness
• Hold your breath during exercise or stress

When breathing becomes restricted, the pelvic floor can become overactive, tense or weak because it’s not moving through its full range of motion. That’s when symptoms like pain, leaking, or a feeling of pressure can start to appear.

Reconnecting through breath work:

Here’s a simple way to begin reconnecting your breath and pelvic floor – no equipment needed!

Try this gentle exercise:

1. Sit or lie comfortably with both hands at the bottom of your ribs
2. Take a slow breath in through your nose, feel your fingers getting further away as your tummy and ribs expand. Imagine your pelvic floor softening
3. Exhale gently through your mouth. Feel your fingers getting closer together as your tummy draws in and your pelvic floor lifts and engages. Imagine knitting your ribs together
4. Repeat this breathing, focusing on slow, relaxed movements

This isn’t about ‘sucking in’ or ‘doing kegels’. It’s about mindful co-ordination, reconnecting to your deeper core and allowing your pelvic floor to move with your breath.

Everyday ways to practice:

You don’t need to carve out special time to practice this – try syncing your breath throughout your day:

• When lifting your child or groceries: exhale as you lift (out on the effort!)
• During exercise: breathe steadily instead of holding your breath
• When stressed: pause and take 3 deep, belly-filling breaths

The more often you reconnect with your breath, the more natural it becomes – and the better your pelvic floor and core will work together.

It’s not about perfection – it’s about awareness, connection, and kindness to your body.

If you’d like to learn more about how breath work can support you, book a consultation with Lauren, our women’s health physiotherapist, and she can assess your unique needs to guide you through breath work and exercises tailored just for you.

Your breath is powerful – and so are you!

If you feel you need help with learning to breathe properly to help your pelvic floor, then please call and make an appointment with Lauren

Call Now: 01889 881488