Diaphragmatic Breathing for Pelvic Health
- Nicole Cozean
- Dec 26, 2021
- 3 min read
What if simply changing how you're breathing could have a major impact on your pelvic health? Diaphragmatic (or belly) breathing is an important tool for the nervous system and pelvic floor. It's been shown to reduce stress, lower your heart rate and blood pressure, improve core muscle stability, and actually help the pelvic floor relax!
The opposite - what many of us do daily - is shallow chest breathing. This is a signal to our body there may be danger afoot. The nervous system amplifies and our stress levels increase, getting ready to fight or flee. Diaphragmatic breathing reverses this impulse and lets the body know it's safe to relax!
Diaphragmatic Breathing (n): deep, slow breaths that engage the diaphragm and expand the belly
Start practicing diaphragmatic breathing today for improved pelvic health! Start with just two minutes and see how your body feels! One of the best things about diaphragmatic breathing is it actually allows the pelvic floor to expand and relax.
Who are We at PelvicSanity?
At PelvicSanity, it's our mission to support patients with pelvic pain and pelvic floor symptoms, regardless of where you live. We can help with:
In-person treatment for those in Southern California at the PelvicSanity clinic
Immersive Out-of-Town program for those able to travel
Remote Consultations to get you expert 1:1 help, advice and an action plan
Online patient courses on Interstitial Cystitis and Movement for Pelvic Health
A Facebook support group for patients called Finding Pelvic Sanity.
How to Practice Diaphragmatic (Belly) Breathing for Pelvic Health
Rest one hand on your chest and one hand on your abdomen. Use your hands to feel the movements of your body as you breath.
Inhale slowly and gently, allowing the stomach to rise. Keep your chest relaxed and still and draw breath into your belly.
Exhale slowly and gently, allowing the air to quietly escape without forcing it out. Notice your belly slowly lower to its starting position
That's it! Start by practicing for two minutes and see how your body feels. You can do these breathing exercise throughout the day. Try it at red lights, set an alarm on your phone, or practice before bed!
Frequently Asked Questions about Diaphragmatic Breathing
What position should I practice belly breathing for pelvic health in?
Begin by practicing laying on your back with your legs bent or supported. As you get used to the feeling of the belly expanding you can begin to practice in sitting, standing or other positions!
Should I breathe through my nose or mouth?
Inhale through your nose if possible. You may exhale through either your nose or mouth.
How long and often should I practice diaphragmatic breathing?
We all begin life breathing naturally through our diaphragm but many of us have lost the skill over time. There's no limit to how often you can practice, and because we breath all day long there are almost infinite opportunities to practice.
This is also great to do in conjunction with pelvic health stretches, meditation or other physical activities.
Here's a great Video Intro to Belly Breathing for more info! video introduction to belly breathing.
Dr. Nicole Cozean is the founder of PelvicSanity Physical Therapy in Orange County, CA. PelvicSanity treats patients from all over the world with remote consultations and the Immersive Out of Town Program. She also runs Pelvic PT Rising, training other pelvic PTs to better serve patients.
Named Physical Therapist of the Year, Dr. Nicole is author of the award-winning book The Interstitial Cystitis Solution and the first PT to serve on the ICA Board of Directors, Her passion is helping those with pelvic health issues - regardless of where they live - find lasting relief.
Such a valuable and practical guide! Diaphragmatic breathing is such a simple yet powerful practice for pelvic health, stress relief, and core stability. Clear, easy‑to‑follow instructions make it accessible for everyone. Thank you for sharing this essential self‑care tool! --times
I never realized how much shallow breathing could trigger stress until I started paying attention during workouts. It makes sense that diaphragmatic breathing supports pelvic health by calming the nervous system. After practicing a few sessions, I like to use brush cat during breaks to stay relaxed and mindful without overthinking the technique—it helps me keep that mellow rhythm all day.
It’s fascinating how diaphragmatic breathing can influence both stress levels and pelvic health—such a simple change with such deep effects. I started practicing this during study breaks, and it really helps calm my mind before tackling assignments. Sometimes I’ll even use ai gpa calculator to check my academic progress while keeping that steady breathing rhythm to stay centered and focused on my goals.
I never realized how deeply breathing patterns could influence pelvic floor tension until reading this. It’s fascinating that something as simple as diaphragmatic breathing can calm the nervous system and create physical ease. When I need stress relief after tense sessions of horror games , I actually practice a few belly breaths—it helps me reset and feel grounded again before diving back into my favorite scares.
Love how you frame the diaphragm–pelvic floor duet—less “clench and pray,” more “exhale and let gravity help.” Clear cues, zero stress. If you’re making calm-looking practice cards or slides, try Color Palette Generator to keep the vibe as chill as your breath.