Why Breathing Is the Foundation (That Most Programs Miss)

If you've been around here for a while, you've probably heard me say it a hundred times:

And it's not just something I teach. It's something I've lived.

When I first started working through my pelvic floor symptoms, I thought I needed to do more. More pelvic floor exercises. More core work. More glute bridges. But nothing actually changed until I changed how I was breathing.

The Pelvic Floor and Diaphragm Work as a Team

Your pelvic floor is not working alone. It's directly connected to your diaphragm.

Think of your diaphragm like:

•  A dome
•  An umbrella
•  Or even a plunger

When you inhale, that diaphragm descends and expands in 360 degrees. Just like a plunger pressing down and expanding outward.

That expansion:

•  Pushes into your ribcage
•  Expands your abdominal wall
•  Gently moves your abdominal and pelvic organs downward

And in response? Your pelvic floor reflexively lengthens like a trampoline lowering.

What Happens When You Exhale

Now the opposite happens. When you exhale:

•  The diaphragm rises back up into a dome
•  Pressure moves upward
•  Your abdominal wall recoils

And your pelvic floor? It lifts and recoils. That trampoline comes back up. This inhale + exhale pattern is what allows your pelvic floor to:

•  Lengthen
•  Lift
•  Respond to movement

This is also why doing isolated strengthening — like what I break down in why kegels aren't the fix you've been promised — often misses the bigger picture.

Why Breathing Is the Key to Core Strength

Here's the part most people miss: Your deep core muscles are breathing muscles.

So if your breathing isn't working… Your core isn't working. And if your diaphragm is the "driver" of this system, that means your breath is what creates movement and connection in your pelvic floor. Without it:

•  You can't properly lengthen the pelvic floor
•  You can't properly lift it
•  You can't coordinate strength

The "Stack" That Changes Everything

If breath drives the system, then position determines how well it works. This is where the concept of the "stack" comes in.

Think of:

•  Your diaphragm (top bowl)
•  Your pelvic floor (bottom bowl)

Stacked directly on top of each other.

When they're aligned:

•  Pressure distributes evenly
•  The system works as a whole
•  Your core and pelvic floor can function optimally

What Happens When You're Not Stacked

Now let's look at what happens when that alignment is off. For example: An anterior pelvic tilt (pelvis pushed forward) + flared ribs creates what's called a "scissor position." In this position:

•  The back of your diaphragm and pelvic floor don't connect well
•  Pressure gets pushed forward instead of evenly distributed

So instead of pressure being shared across your system, it all goes into the front of your body.

Why This Makes Symptoms Worse

If you already have:

•  Diastasis recti
•  Core weakness
•  Pelvic floor dysfunction
•  Prolapse symptoms

This forward pressure strategy makes it worse. Because now you're:

•  Overloading weakened areas
•  Reinforcing poor pressure patterns
•  Adding stress instead of support

This is also why symptoms can fluctuate based on internal factors like hormones, which I explain more in why pelvic floor symptoms get worse around your cycle.

What Your Body Actually Needs

Instead of doing more exercises, you need to improve how your system works. That starts with:

 1. Finding Your Stack

Getting your ribcage aligned over your pelvis so your diaphragm and pelvic floor can work together.

 2. Creating Ribcage Mobility

Allowing your ribs to expand so your diaphragm can move properly.

 3. Connecting Breath to Your Core

Learning how to use your inhale and exhale to:

•  Lengthen
•  Lift
•  Control pressure

Why Most Core Work Isn't Fixing Your Symptoms

If you've been:

•  Doing core workouts consistently
•  Trying to strengthen your pelvic floor
•  Following programs that "should" work

But still dealing with:

•  Leakage
•  Pressure
•  Weakness
•  Lack of control

This is likely the missing piece. Because you're not lacking effort. You're lacking coordination in your pressure system.

The Bottom Line

Breathing is not a small detail. It is the foundation of:

•  Core strength
•  Pelvic floor function
•  Pressure management

Your diaphragm and pelvic floor are designed to work together. And when you restore that connection:

•  Your core works better
•  Your symptoms improve
•  Your strength actually translates into real life

Not because you did more, but because you finally trained the system the way it was designed.