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Diaphragmatic Breathing for Pelvic Floor exercise demonstration
Exercise library

Diaphragmatic Breathing for Pelvic Floor

Slow belly breathing that gently moves the pelvic floor with the diaphragm, foundational for pelvic floor retraining.

Area
Pelvic health
Stage
Early rehab
Equipment
Exercise mat

Typical dose: 1 set × 10 reps · 3 times a day · slow, about 4 seconds in and 6 seconds out. This is a general starting point, not a plan matched to your condition or stage.

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How to do it

You need: Exercise mat.

Lie on your back with your knees bent, or sit propped up comfortably. Rest one hand on your chest and one on your belly.

  1. Breathe in slowly through your nose and let your belly rise under your lower hand.
  2. Keep the hand on your chest still - the movement is low, into the belly and lower ribs.
  3. Notice the pelvic floor gently widening and dropping as you breathe in.
  4. Breathe out slowly and let the belly fall and the pelvic floor return to rest, without squeezing.

Form cues

  • The belly and lower ribs move; the upper chest stays quiet.
  • The out-breath is slightly longer than the in-breath and unforced.
  • The pelvic floor moves gently with the breath - you are not adding a squeeze.

Common mistakes

  • Forcing big breaths or pushing the belly out hard.
  • Lifting the chest and shoulders to breathe in.
  • Squeezing or bracing the tummy on the out-breath.

Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.

Part of these recovery programmes

This exercise is one step in a staged plan for the conditions below. Each link opens the full programme and shows where this exercise fits.

Related exercises

Other exercises from the library that pair well with this one.

Pelvic Floor Activation (Basic)A gentle 'lift and squeeze' pelvic floor contraction, the foundation exercise for pelvic floor rehabilitation.Pelvic healthEarly rehabView details Pelvic Floor Endurance HoldHolding a pelvic floor contraction for progressively longer counts, building the endurance needed for daily continence.Pelvic healthStrength phaseView details Fast-Twitch Pelvic Floor 'The Knack'A quick pre-emptive pelvic floor squeeze timed just before a cough or sneeze, a technique proven to reduce leakage.Pelvic healthStrength phaseView details Deep Core and Pelvic Floor Co-ActivationGently drawing in the lower abdomen together with the pelvic floor, rebuilding coordinated deep core support.Pelvic healthStrength phaseView details

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Written and clinically reviewed by Shivaliba Zala, HCPC-registered physiotherapist (PH155757)

Reviewed 8 September 2026

This exercise is generic - you're not

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