Pelvic floor

Diaphragmatic breathing

Slow, relaxed breathing from the diaphragm, the foundation for core and pelvic floor exercises.

A pacing guide for slow, rhythmic breathing.

The diaphragm is a dome-shaped muscle that forms the floor of the rib cage. It is the most efficient muscle for breathing. This is accomplished by slow, rhythmic breathing concentrated in the diaphragm rather than the upper chest or neck. Breathing properly for core stability exercises depends on good posture and a neutral spine position.

How to do proper breathing

1. Get comfortableLie on your back or recline in a chair in a relaxed position. Place your hands around the lower portion of your rib cage.
2. Relax your jawPlace your tongue on the roof of your mouth and keep your teeth slightly apart.
3. Breathe inTake a deep breath in through your nose, letting your rib cage widen and your abdomen expand. Keep your upper chest, neck, and shoulders relaxed.
4. Breathe outBreathe out through your mouth, allowing your abdomen and chest to fall. Exhale completely.
5. Go slowlyRemember to breathe slowly. Do not force your breathing.