BODY SOUL WELL

Tag: diaphragmaticbreathing

  • The Diaphragm–Pelvic Floor Relationship: How Breath Shapes Pelvic Stability, Emotional Regulation, and Somatic Release

    In Pilates, we spend a lot of time teaching or mastering a core contraction and thoracic (or lateral) breathing. We emphasise pelvic stability. What many teachers don’t teach is simple diaphragmatic breathing to allow clients to understand the natural relationship between the diaphragm and pelvic floor/core and help them notice how core activation happens naturally with the breath. We also don’t spend enough time on the first principle of Pilates: Relaxation which can be read as release of tension.

    Deep, diaphragmatic breathing is often simply seen as a calming tool, a way to soften stress or settle the mind. But in somatic movement and biomechanics, breath is far more than a soothing mechanism — it is a structural organiser, a stabilising force, and a direct line of communication with the pelvic floor and core. When the diaphragm and pelvic floor work in harmony, the body feels grounded, supported, and responsive. When they fall out of sync, the pelvis often becomes a site of gripping, bracing, or collapse.

    Understanding the diaphragm–pelvic floor relationship gives movement professionals a powerful tool for reading the body. It reveals why some clients struggle with pelvic stability, why others over‑recruit their abdominals or glutes, and why emotional states so often show up in the centre of the body. And for hypermobile movers, this relationship becomes even more essential — because breath is one of the most reliable stabilisers they have.

    Breath as a Structural Force

    The diaphragm is a dome‑shaped muscle that sits beneath the ribcage, separating the thoracic and abdominal cavities. On inhalation, it contracts and descends. On exhalation, it relaxes and rises. This movement is not just respiratory; it is mechanical. Every breath changes pressure within the torso, influencing spinal/pelvic stability, posture, and the responsiveness of the pelvic floor.

    The pelvic floor mirrors the diaphragm’s movement:

    Inhalation: diaphragm descends | pelvic floor yields and lengthens

    Exhalation: diaphragm rises | pelvic floor recoils and supports

    This co-ordination creates a natural rhythm of expansion and containment. It is the body’s built‑in stabilisation system — subtle, continuous, and deeply influenced by emotional state. When breath is fluid, the pelvic floor is responsive.

    The Diaphragm–Pelvic Floor Partnership

    1. Pressure Management and Core Stability

    The diaphragm and pelvic floor form the top and bottom of the abdominal pressure system. When they move together, pressure distributes evenly through the torso, supporting the spine and pelvis without excessive muscular effort. Spending time getting clients to feel, to experience this sensation is a good investment.

    When they fall out of sync, the body compensates by gripping:

    • the lower abdominals
    • the hip flexors
    • the glutes
    • the deep rotators
    • or even the upper abdominals

    These compensations create muscle imbalances and faulty postures which in time will affect overall health and wellbeing.

    2. Fascial Continuity

    The diaphragm, psoas, quadratus lumborum, thoracolumbar fascia, and the anterior abdominal wall are all connected. The pelvic floor connects to the sacrotuberous ligament, the obturator fascia, and the deep hip rotators.

    Together, they form a fascial corridor that influences:

    • pelvic mobility
    • sacral movement
    • lumbar stability
    • visceral support

    When breath is restricted, this fascial system becomes less elastic, contributing to the sense of being stuck in the pelvis.

    3. Neural and Emotional Influence

    Both the diaphragm and pelvic floor are richly innervated. The diaphragm responds to autonomic shifts such as stress, fear, or anticipation by tightening or reducing its range. The pelvic floor follows, often creating gripping or holding patterns.

    This is why emotional states show up so clearly in the pelvis – it reminds me of something a therapist once said: that we hold our emotions in our hips.

    How Stress Disrupts the Breath–Pelvis Relationship

    Stress changes breathing instantly. The diaphragm lifts, breath becomes shallow, and the ribcage stiffens. This reduces the diaphragm’s descent, which in turn reduces the pelvic floor’s ability to lengthen.

    The result is a cascade of protective patterns involving tension in the pelvic floor, core, hip flexors and glutes which increases tension in the lumbar spine and reduces pelvic mobility.

    The body compensates in an effort to create stability when the nervous system feels unsafe.

    Hypermobility: A Special Case

    Hypermobility adds complexity to the diaphragm–pelvic floor relationship. Hypermobile bodies often have:

    • less reliable proprioception
    • difficulty sensing subtle movement

    Because their connective tissue is more elastic, hypermobile movers may struggle to feel the natural recoil of the pelvic floor on exhalation. They may also have difficulty sensing the diaphragm’s descent, leading to shallow breathing patterns that increase pelvic instability. Their natural posture tends to be Swayback (hanging into the hips) which makes it difficult for core muscles to respond.

    Why Breath Is Essential for Hypermobile Movers

    Breath provides a better opportunity for:

    • internal support
    • predictable rhythm
    • pressure‑based stability
    • a way to organise movement without over‑recruiting muscles

    Teaching diaphragmatic breathing in a stable neutral position helps hypermobile movers feel grounded without tension. It teaches them to sense the subtle rise and fall of the diaphragm and pelvic floor, giving them a reliable stabilisation strategy that doesn’t rely on muscular overuse.

    Restoring the Breath–Pelvis Dialogue

    Somatic experiencing works by slowing down, sensing, and reorganising – bringing client awareness to they are feeling and connecting mind and body. It helps the diaphragm and pelvic floor rediscover their natural partnership.

    1. Softening the Breath

    Gentle, full inhalations that allow the lower ribs to widen help the diaphragm descend. This encourages the pelvic floor to lengthen without force.

    2. Allowing the Belly to Move

    Many people hold the lower belly in an attempt to feel “supported”, aesthetic reasons and a misunderstanding of the purpose of the Pilates core contraction. Somatic movement invites the belly to soften, restoring the natural pressure changes that support the pelvis.

    3. Releasing Global Bracing

    When the diaphragm and pelvic floor are out of sync, the body recruits global muscles to stabilise. Attention to breath helps release unnecessary tension in. This allows the deep stabilisers to resume their natural role.

    4. Re‑educating Proprioception

    Slow, mindful movements help the nervous system sense the pelvis more clearly so that we become aware of internal sensation.

    5. Rebuilding Trust in the Centre

    As breath becomes more fluid and the pelvic floor more responsive, the body begins to trust its own stability again. This reduces the need for gripping and allows movement to feel more integrated.

    What Breath‑Driven Pelvic Release Feels Like

    People often describe it as having more freedom in the hips, emotional clarity, a grounded feeling, soft belly and easy, relaxed breathing. These sensations indicate that the diaphragm and pelvic floor are communicating again.

    Breath as a Gateway to Pelvic Ease

    When the diaphragm and pelvic floor move together, the pelvis becomes less of a stress container and more of a responsive centre. Stability improves. Emotional regulation becomes easier. Movement feels more fluid and less of an effort. Discovering this relationship can be transformative.

    When we slow the movement down and move with the breath, our core does its job with ease and efficiency. Instead of thinking about how many reps we can knock out, slowing it down has a beneficial impact on our soul as well as incredible results for our body.

  • Diaphragmatic Breathing: the Cornerstone of Every Pilates Class

    Nothing else will make sense unless you start here

    One of the assignments for the assessed Certification is to teach the Fundamentals, the foundations of Pilates: neutral position, core activation and thoracic breathing.  So many students start with thoracic breathing, but clients will struggle to understand this if they aren’t breathing deeply (or normally?) first.  They will struggle to understand what the core muscles are and where they are.  They will struggle to engage them effectively.

    I say “normally” because this is the way we should all be breathing as we go about our daily business, so let’s start with a definition and method:

    What is Diaphragmatic Breathing?

    Diaphragmatic breathing, also known as abdominal or deep breathing, is a technique that involves the diaphragm pressing down onto the abdominal organs as it flattens out when it contracts.  It is the primary muscle responsible for the mechanics of breathing, located at the base of the lungs which divides the chest cavity from the abdominal cavity.  Diaphragmatic breathing encourages fuller oxygen exchange by expanding the thoracic cavity on inhalation, creating a vacuum that pulls air into the lungs.  As the diaphragm relaxes and returns to its dome shape, aided by the natural  contraction of the core muscles, air is pushed from the lungs.  

    Immediately, you can see how the core muscles respond naturally when we breathe efficiently, without us having to think about making it happen.  We are left in no doubt where they are or how to activate them on the exhalation.  It’s a small step to holding the core engagement whilst inhaling as well as exhaling and clients will observe that now, rather than the abdomen expanding to make space for the diaphragm, the ribs expand: thoracic breathing!

    How to Practise Diaphragmatic Breathing

    1. Find a comfortable position, either sitting or lying down.
    2. Place one hand on your chest and the other on your abdomen.
    3. Breathe in slowly through your nose, allowing your abdomen to rise as the diaphragm contracts and draws air into your lungs. Your chest should remain relatively still.
    4. Exhale slowly through your mouth, feeling your abdomen fall as you expel the air.
    5. Repeat this process for several breaths, focusing on the movement of your abdomen and contraction of the core on the exhale.
    6. Notice also the natural movement of the spine – albeit subtle – from extension as you inhale to flexion as you exhale, essential for efficient breathing.

    Benefits of Diaphragmatic Breathing

    • Reduces stress and anxiety: Deep, focused breathing activates the body’s relaxation response, lowering stress hormones and promoting a sense of calm.  The first principle of Pilates is “Relaxation”.
    • Improves oxygen exchange: By fully engaging the diaphragm, more oxygen reaches the bloodstream, which enhances overall health and energy levels.
    • Lowers heart rate and blood pressure: Regular diaphragmatic breathing can help reduce heart rate and blood pressure, supporting cardiovascular health.
    • Enhances concentration and focus: The mindful aspect of the technique can improve mental clarity and alertness.
    • Supports respiratory function: It can increase lung efficiency and is often used in pulmonary rehabilitation and by those with breathing difficulties.
    • Relieves muscle tension: Engaging the diaphragm and promoting relaxation can help ease muscle tightness, especially in the shoulders and neck.
    • Improves posture: Practising diaphragmatic breathing encourages better posture by activating core muscles and reducing reliance on chest and shoulder muscles for breathing.

    Starting each class with diaphragmatic breathing will lead to a better understanding of Pilates Fundamentals and a greater ease and efficiency of use.  It can help focus the mind at the beginning of every class and lead to significant improvements in both physical and mental well-being.   A great way to finish a class, too.