You’re Not Alone—And You Shouldn’t Have to Struggle

I know firsthand how overwhelming it can feel to deal with pelvic floor issues. Whether it’s leaking when you laugh, persistent discomfort, or that frustrating feeling of weakness, you’re not alone. As a health coach specializing in pelvic floor health, I’ve guided countless women through this journey—and I want you to know that solutions exist.

One of the most overlooked, yet powerful, ways to retrain and restore your pelvic floor is through proper breathing techniques. Let’s explore how mastering your breath can help you manage intra-abdominal pressure and reclaim your pelvic floor strength.

The Connection Between the Pelvic Floor and Breathing

Your pelvic floor muscles and diaphragm work together as part of your core system. Every time you breathe, your diaphragm moves, affecting the pressure in your abdomen. If you’re breathing incorrectly, your pelvic floor might be taking on too much strain, leading to issues like incontinence, prolapse, or pain.

By learning how to breathe properly—especially diaphragmatic breathing—you can restore the natural coordination between your diaphragm and pelvic floor, reducing pressure and improving function.

Managing Pressure for Pelvic Floor Health

Everyday activities—lifting your baby, pushing a stroller, or even sneezing—can increase intra-abdominal pressure. If this pressure isn’t managed properly, it places undue stress on the pelvic floor, which can lead to dysfunction.

The solution? Learning how to engage your breath and core together to distribute pressure more efficiently and support your pelvic floor. This is a key principle in all my programs and one of the first steps to regaining strength without causing more harm.

Breathing Techniques for Pelvic Floor Rehabilitation

Breathing exercises, when combined with pelvic floor-friendly movement, can transform your recovery. These techniques help address pelvic pain, incontinence, and muscle dysfunction, improving the coordination between your breath and pelvic floor activation.

Diaphragmatic Breathing: Your Foundation for Strength

Also known as belly breathing, this method helps:
✅ Relax and release tension in the pelvic floor.
✅ Improve core and pelvic floor engagement.
✅ Enhance circulation and healing postpartum.
✅ Reduce pressure overload on weakened muscles.

By making diaphragmatic breathing part of your daily routine, you create a powerful foundation for lasting pelvic floor strength.

Special Considerations for C-Section Moms

If you’ve had a C-section, your core and pelvic floor have unique healing needs. Scar tissue, abdominal weakness, and nerve sensitivity require a more mindful, strategic approach to prevent long-term issues.

Crunches are NOT the answer. Instead, focus on gentle movements, breathwork, and gradual core engagement techniques to restore strength safely.

This is exactly what we focus on inside MamaFit Memberships—giving moms a guided, expert-led approach to postpartum and pelvic floor recovery.

Feeling Overwhelmed? You’re Not Alone.

Navigating pelvic floor recovery can feel confusing. When do you start? What exercises are safe? How do you know if you’re doing it right?

That’s where support from a postpartum specialist makes all the difference. Having a plan, guidance, and real-life practical tips takes the guesswork out of your recovery—helping you make progress without frustration.

Your Next Step: Download Your Free Mommy Reset Handbook

To help you get started, I’ve put together the Mommy Reset Handbook—a free resource with actionable steps to begin healing your pelvic floor and core.

Grab your free copy here: Mommy Reset Handbook

Ready to Take the Leap Forward?

Postpartum recovery isn’t about bouncing back—it’s about leaping forward into a stronger, healthier version of yourself.

If you’re ready to take the next step, I invite you to join my PelviGain 8-Week VIP Pelvic Floor Program—an expert-designed course that helps women rebuild their core, strengthen their pelvic floor, and regain confidence in movement.

Explore the program here: PelviGain 8-Week VIP Pelvic Floor Program

You deserve support, strength, and a plan that works—let’s get started together!

References

• Kate Emerich Gordon et al.: "The Role of the Pelvic Floor in Respiration: A Multidisciplinary Literature Review" [2] Stefano Restaino: "Breathing, (S)Training and the Pelvic Floor—A Basic Concept" [1]

• Adv Urol: "Pelvic Muscle Rehabilitation: A Standardized Protocol for Pelvic Floor Dysfunction" [3]

• "The Role of the Pelvic Floor in Respiration: A Multidisciplinary Literature Review" Summary [4]

• "Intra-abdominal Pressure and Pelvic Floor Health: Should We Be Thinking About This Relationship Differently?" [5]

• "Pelvic Floor Muscle Training in the Management of Female Pelvic Floor Disorders" [6]

• João Paulo Brito: "Effect of Pelvic Floor Muscle Training Using Pressure Biofeedback on Pelvic Floor Muscle Contraction and Trunk Muscle Activity in Sitting in Healthy Women" [7]

• V Zivkovic et al.: "Diaphragmatic breathing exercises and pelvic floor retraining in children with dysfunctional voiding" [10]

• "The impact of pelvic floor muscle training on the quality of life of women with urinary incontinence: a systematic literature review" [11]

• "Breathing, (S)Training and the Pelvic Floor—A Basic Concept" [12]

• "Breathing with the pelvic floor? Correlation of pelvic floor muscle function and expiratory flows in healthy young nulliparous women" [13]