Breathing for Pelvic Floor Relaxation: The Missing Piece

If you live with pelvic pain, and you’ve probably been told to “work on your breathing” (hello 👋🏼).

But when it comes to breathing for pelvic floor relaxation, one thing is often missing - and that is the full expansion of the breath.

We hear a lot about belly breathing. And I see this all the time - students pushing their belly out on the inhale, trying to “do it right.” But we often forget about the full expansion of the diaphragm and the ribcage - your diaphragm moves 360°, not just forward.

That means your breath isn’t just meant to expand into the front body, but also into the sides and the back of your body.

When you inhale, your diaphragm moves down - but it also creates expansion through your ribcage in all directions.

And when that back body expansion isn’t happening well, your body often compensates - creating tension where you least expect it.

You may experience:

• back tightness or pain

• SI joint discomfort

• a pelvic floor that just won’t relax
  

Today I want to give you a few simple ways to explore back body breathing - and start creating more space where your body might be holding tension.

3 exercises for pelvic floor relaxation through breath

1. Prone Breathing — Makarasana (belly down)

Lie on your belly with your hands stacked, forehead resting on top.

As you inhale, let your belly and ribcage gently press into the floor. As you exhale, allow your body to melt into the earth.

Focus on expanding into the back of your body.

• What do you notice in your back body?

• Do you feel any subtle movement in your pelvic floor?

Option: Place a pillow under your belly and notice if anything changes.

This position is not only great for back body expansion and connecting with your pelvic floor - it’s also deeply regulating for your nervous system.

2. Child’s Pose — Balasana (knees together)

Bring your knees together and rest your torso over your thighs.

As you inhale, let your belly press into your thighs. Imagine your breath widening your back ribs - or even your heart growing bigger with every inhale.

Option: Place a folded blanket between your belly and thighs for more feedback.

3. Deep Yogi Squat — Malasana (supported)

This pose is great to stretch the pelvic floor - but let's use it today to explore the breath.

For this purpose of back body expansion, stand in a door frame, grab a hold of the door frame and squat down with the feet parallel.

From here: Breathe into your back body Notice how your breath travels towards your pelvic floor

Which one was your favourite?

And I just want to preference by saying that your breath is extremely powerful, and utilizing it is not only beneficial for your pelvic health but over all well-being.

But most of us have never been taught how to truly use our breath in a way that supports the pelvic floor - and it can make a big difference.

If this resonated with you, this is exactly what we explore inside the online Pelvic Health Yoga membership.

We blend pelvic floor yoga, breathwork, and myofascial release to help you create more ease in your body - so you can live with less pain.

Start your yoga journey today - so that you can live with less pain tomorrow.

Stay radiant (and keep breathing), Penny