The power of breath and the pelvic floor partnership
Breath is your Pilates superpower!
When you know how to use breath well, it transforms your movement and feeling of wellbeing.
Breath engages the diaphragm, your body’s primary breathing muscle, to create spine stability and support more efficient movement. A deep inhale followed by a full exhale gives your muscles time to organise, improving alignment and control.
When the depth and speed of your breath, matches the effort required by the movement, your core abdominals engage just enough, giving you the dynamic stability to execute the movement with precision.
Efficient breathing starts with a mobile ribcage. As you inhale, your ribs should expand in all directions, so you feel broader across your chest and back. When your trunk is tight, the inhale can get “stuck” and lift towards the collarbones, leading to shallow, less efficient breathing.
Breath technique isn’t just for movement. A gentle breath practice (e.g. ‘Box Breathing’: inhale for 4, hold for 4, exhale for 4, hold for 4) can calm the nervous system and reduce stress. Practice regularly at home so you have the ‘Box Breathing’ technique ready to go next time you need to find your inner calm.
In moments of fatigue, focusing on your breath can also help you power through those last reps with control and precision.
Diaphragmatic breathing and the pelvic floor connection
The diaphragm and pelvic floor are anatomically and functionally connected. The diaphragm is a dome shaped muscle sitting under your rib cage. The pelvic floor is a group of muscles that form a supportive ‘hammock’ at the very base of your pelvis. These muscles stretch from the pubic bone at the front, to the tailbone at the back and between the sit bones on each side. When you inhale, the diaphragm contracts and moves downward to draw air into the lungs. At the same time, the pelvic floor naturally lengthens and relaxes to accommodate the increase in pressure within the abdominal cavity. When you exhale, the diaphragm relaxes and rises, while the pelvic floor gently lifts and contracts in response.
This coordinated movement is often called the ‘core piston’ effect. It helps regulate intra-abdominal pressure, supports spinal stability and maintains healthy organ function. Essentially, your diaphragm and pelvic floor are working together with the deep abdominals and back muscles to form a pressure-regulating system, the foundation of core strength, posture, and even continence.
This connection means your breath directly and positively influences your core stability, posture and pelvic health.
Kegel Breathing
A classic Kegel exercise involves consciously contracting the pelvic floor - a bit like you are stopping the flow of urine or holding in gas and then releasing it. Now, imagine pairing that with your breath. As you breathe in, the diaphragm lowers and the pelvic floor naturally relaxes or ‘lets go’. As you exhale and the diaphragm rises up, your pelvic floor also lifts, gently contracting. This softer, synchronised breathing approach - often called Kegel breathing - is a gentle way to maintain the vital connection between breath and the pelvic floor, supporting pelvic health while avoiding unnecessary strain. However, If your doctor has recommended stronger form Kegel exercises for a specific health reason, please continue to follow the advice as prescribed.
The role of diaphragmatic breathing exercises on urinary incontinence.
Why this gentle pelvic floor approach works
It respects natural anatomy - breathing and the pelvic floor are designed to move together
It builds coordination, not just strength - helping these muscles work in harmony during everyday life and exercise
It protects against dysfunction - shallow or forced breath patterns can disrupt core pressure and lead to issues like pelvic tension or instability