If you’re looking to build a strong core and get your pelvic floor working, you’ll want to learn how to use your breath.
Your breathing technique could be the missing piece in your core and pelvic floor rehab.
In this blog we will explore how to use the breath effectively to engage your pelvic floor and core and get everything working well.
First things first it’s worth knowing that your breath, core and pelvic floor work together as a central container of strength for the rest of your body.
The best breathing technique for getting everything working well is rib cage breathing or sometimes called 360 breathing. We’ll get into the details and technique further down.
Sometimes one or all of the 3 areas (breath, core or pelvic floor) lose their automatic function and we begin to have issues which could range from lower back pain to leaking wee.
Bringing all of these parts together is essential internal work that’s worth learning as it will provide you with a long term strategy for supporting your pelvic floor health.
In this blog you will learn:
- How the breath works to support the core and pelvic floor
- The best technique to use and how to do it
- How to check if your core is engaging with your breath
- How to strengthen your core and keep progressing
How the breath works to support the core and pelvic floor
Let’s explore what happens to the core and pelvic floor when we breathe.
On your inhale, the diaphragm (that’s the bit under the rib cage) expands and the pelvic floor descends downwards (only slightly) and relaxes. When you breathe out the pelvic floor contracts first and quickly after your deep core muscles engage to provide a container of strength.
This is an automatic function and will happen to anticipate the needs of your body.
The best technique and how to do it
Rib cage breathing will help to mobilise your ribs, create space in your core and then allow for the natural function of your pelvic floor and core.
Here’s how to do it:
- Sit up straight with your shoulders relaxed
- Place your hands onto the lower part of your rib cage
- Relax your jaw and then begin breathing in and out through your nose
- As you breathe in start to focus on breathing into your hands
- As you breathe out, relax and let the hands move inwards towards each other
- Continue working on expanding your rib into your hands as you breath in
- The aim is to get the rib cage moving outwards without the chest rising and falling
- Also try to relax your belly. You don’t want to fill your belly with your breath either. It’s all about the rib cage.
You may not notice much movement to begin with but keep practising – the movement will come.
You can also do this breath without your hands on your ribs.
How to check if your core and pelvic floor is engaging with your breath
The next part of using your breath for core engagement is to check if your core is engaging. For this we need to come to lie on the floor with knees bent and feet flat on the floor.
Our aim is to feel for the deeper core muscles rather than the ones sitting on the surface.
Take a look at this short video for guidance on how to do this.
How to strengthen your core and keep progressing
Once you’ve got the hang of rib cage breathing and got your core working, you can now work slowly on getting stronger.
Start with simple and slow leg lifts, lying on your back and lifting your leg towards you.
Remember to breathe out on the effort.
By integrating your breath with your movement you can be working on your core in all the movements you do.
Follow the rule of breathing in to prepare (for a movement) and breathing out to support the effort of your movement.
With your breath working with your pelvic floor and core you will creating a container of strength for the rest of your body.
The key thing is to ensure you have the breath and the engagement first.
If you’re unsure how to progress safely, work with a qualified movement teacher who can create a personalised programme for you. Find out about working with me
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