02/18/2026
Pelvic floor breathing can often be one of the most difficult places to feel, let alone access. Pelvic floor breathing coordinates deep breathing with the muscles of the pelvic floor. When you inhale, the pelvic floor should relax and lower. When you exhale, the pelvic floor should gently lift and contract. A strong pelvic floor helps with pelvic pain, in*******se, bowel and bladder incontinence, and so much more! To try at home, start by lying down on your back with your knees bent. Place a pillow under your knees as needed:
Inhale (Relaxation Phase): Breathe in slowly through your nose, expanding your ribcage, belly, and back. Imagine your pelvic floor sinking down or opening like a blossoming flower.
Exhale (Activation Phase): Exhale slowly through your mouth, allowing your ribs to move inward and down. Feel your pelvic floor gently lifting upward toward your head, as if drawing a blueberry inside.
Duration: Practice for 5–10 slow, relaxed breaths, focusing on not forcing the motion. Try to avoid clenching your jaw or over-contracting your pelvic floor muscles. For more tips, see one of our pelvic floor Physical Therapists or our certified Pilates instructors!
