Pelvic Floor Reset Breath Workout

Release Tension and Reconnect With Your Body

Breathing and the pelvic floor are deeply connected. You may have learned one style of breathing for your pelvic floor, or you might be discovering this for the first time. Regardless, flexibility in your breathing is essential. Once you master breath flexibility, you can activate or release your pelvic floor anytime (on command)... it just takes a little practice. 

This is why I created my Pelvic Floor Reset Breath Workout!

Watch it here: 

Getting Started: Warm-Up With Heart Circles

You can do this workout seated on the floor, in a chair, or standing. Start by warming up your rib cage and stretching the core muscles:

• Circle your chest and rib cage over your pelvis: forward → side → back → side.
• Breathe slowly and smoothly with each movement.
• Reverse directions and repeat.

This exercise warms up your trunk, stretches your core muscles, and prepares your body for deeper breathing. Don’t worry if it feels awkward at first... practice makes it easier!

Stretch and Massage

Next, we’ll lengthen and open the upper body:

1. Reach Up and Side Bend:

   • Stretch your arms overhead, imagining your body lengthening toward the sky.

   • Keep shoulders down and away from your ears.

   • Side bend gently to each side while breathing naturally.

2. Intercostal Massage:

   • Place one hand behind your head and use the other to massage the muscles between your ribs (intercostals).

   • Switch sides and also massage the upper trapezius area for tension relief.

This gentle massage helps you connect with your body and enhances your breathing mechanics. Remember, your breath and pelvic health are deeply connected — full, deep breaths nourish your pelvic floor.

Pelvic Floor Breath Reset: Three Patterns

1. Physiological Breath

This is your body’s natural, healthiest breathing pattern for the pelvic floor.

• Inhale: Expand all around, breathing down into the pelvic bowl.

• Exhale: Draw your belly in and lift your pelvic floor, as if plucking a blueberry with your vagina and anus.

This mirrors the diaphragm: inhale → diaphragm lowers, exhale → diaphragm lifts. Use this pattern during daily life or when you need core stability, such as lifting, pushing, or pulling.

2. Activating Breath

This is often used in meditations or sexual energy practices.

• Inhale: Lift your pelvic floor (opposite of physiological breath).

• Hold: Circulate energy through your body. You can even pulse your pelvic floor a few times (i.e. do a few quick Kegels)!

• Exhale: Release the pelvic floor.

This pattern helps you activate your core and pelvic floor energy, perfect for energy circulation or specialized practices. Flexibility is key — you can alternate between patterns depending on your needs.

3. Softening Breath

The softening breath is your true pelvic floor reset, especially effective if you have chronic tension.

• Inhale: Breathe down into the pelvic bowl, softening your pelvic floor muscles.

• Exhale: Soften, open, and relax even deeper. Feel as if your pelvic area is a rose that's blooming more and more fully with every inhale and exhale.

• Repeat, getting progressively softer and more relaxed in the pelvis with each breath.

Focus on your pelvic area, allowing the muscles to release fully. This pattern is calming, energetically restorative, and soothing for the nervous system. You can use a gentle sigh to enhance relaxation.

Practice and Integration

Experiment with all three breathing patterns. Use physiological breathing for core support, activating breath for energy flow, and softening breath for tension release.

REMEMBER: There is no “one right way” to breathe... flexibility and awareness are your most powerful tools.

Incorporate these patterns into your daily life to maintain a healthy, responsive pelvic floor and overall core stability.

Final Thoughts

Your breath is a powerful tool for pelvic floor health. Whether you’re lifting, meditating, or simply relaxing, knowing how to breathe in multiple ways empowers you to release tension or strengthen your core on demand.

If you enjoyed this breath workout, share this blog post with your friends! Let’s grow this community of empowered breathers.

To work with me further, check the links below. I offer online pelvic wellness courses, live events, retreats, and in-person pelvic care.

💖 Do you have pelvic tension or pain? Take my free pain MASTERCLASS

💖 Do you have pelvic organ prolapse? Get my free PROLAPSE GUIDE

💖 Live events: www.briannegrogan.com/events