Breath & the Pelvic Floor: Why Ribcage Breathing Matters

When I guide your breath in class, it’s never just about slowing down or calming the mind. It’s about tuning into an incredible system of coordination — the relationship between your diaphragm, pelvic floor, and deep core.

This kind of breath-led work is a foundational part of Pilates for pain relief, pelvic health, and nervous system regulation.

Breath is the original rhythm of your core.

The breath cycle and your core

When you inhale and allow your ribcage to expand, your diaphragm naturally drops downward. Because everything in the body is connected, this movement gently releases the pelvic floor. They move together, like a team.

As you exhale, the diaphragm lifts back up — and the pelvic floor responds by recoiling and lifting as well. It’s a natural, fluid dance of release and return that supports deep core strength and pelvic floor function.

Inhale = releaseExhale = recoil

This harmony only happens when the breath is directed into the ribcage — something we focus on closely in Classical Mat Pilates and rehabilitation-focused movement.

Why “belly breathing” can sometimes trip you up

Many of us were taught to “breathe into the belly,” pushing the tummy outward. While it can feel like a deep breath, it often:

• Adds downward pressure onto the pelvic floor

• Disrupts the diaphragm’s natural movement

• Creates excess intra-abdominal pressure

If the ribcage stays still, the diaphragm can’t descend and rise efficiently. This pressure pushes down into the pelvic floor and can contribute to pelvic discomfort, prolapse symptoms, diastasis recti, or ongoing back pain.

Breathing with ribcage expansion restores balance and coordination. It allows the pelvic floor to work with your breath, not against it — an essential principle in Pilates for injury recovery and rehabilitation.

It’s not just about breath — it’s about releasing tension everywhere

To truly support the pelvic floor and manage pain, we need to look beyond breathing alone. Tension often shows up in places like:

• The jaw

• The upper back (thoracic spine)

• The diaphragm itself, if it’s tight or restricted

• The inner thighs — and even the feet

All of these areas influence how your pelvic floor, posture, and nervous system respond to movement. This is why fascia release and gentle Pilates work so well together for people living with chronic pain.

Simple ways to stretch and release

• When stretching actively — rocking gently side to side, for example — focus on mobilising your upper back, inner thighs, and feet.

• On your exhale, soften your jaw and direct your breath into your ribcage.

• For a more passive release, try Happy Baby Pose. When paired with ribcage breathing, it’s a beautiful way to encourage pelvic floor relaxation and nervous system down-regulation.

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A thought for today, inspired by Gil Hedley

“Life is breathing me. I am a gifted spirit taking a ride. Creatively playing along with the dance of life moving within us. Throw our hands up and take the ride.”

Hedley’s work reminds us that the body is not a machine to be fixed, but a living, responsive system. In his Integral Anatomy philosophy, tissues, organs, and systems exist in a continuous, intelligent dance.

Your breath is far more than a background process. It’s a powerful tool for pain management, pelvic health, and reconnection.

Start with the ribcage.The rest will follow.

X Alyssia