Written by

Gina Conley, MS

May 6, 2026

10-Minute Pelvic Floor Relaxation Workout

Fitness, Pelvic Floor, Postpartum, Pregnancy

When most people think about pelvic floor health, they immediately think about strengthening exercises like Kegels. But the truth is, a healthy pelvic floor isn’t just about strength—it’s about coordination, mobility, and the ability to relax.

If you’ve been experiencing pelvic heaviness, tension, lower back discomfort, or simply feel disconnected from your deep core, incorporating pelvic floor relaxation breathing into your routine can be a game changer.

This guided pelvic floor release workout focuses on diaphragmatic breathing techniques to improve pressure management, release tension, and restore balance to your deep core system. Let’s break down why this matters and how this breathing practice can help support better pelvic floor function.

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Understanding the Pelvic Floor’s Role in Core Function

The pelvic floor is much more than a group of muscles you squeeze and release.

It forms the base of your deep core canister, a coordinated system that includes:

The diaphragm (your primary breathing muscle)
The transverse abdominis
Internal obliques
Multifidi (small stabilizing muscles along the spine)
The pelvic floor

Together, these muscles work to:

Stabilize the spine
Manage pressure within the abdomen
Support posture and movement
Maintain continence
Assist with breathing mechanics

When these muscles coordinate effectively, your pelvic floor can respond appropriately to the demands of daily life, exercise, pregnancy, postpartum recovery, and beyond.

However, if pressure isn’t being managed efficiently—or if your breathing mechanics are off—it can lead to dysfunction such as:

Pelvic floor tension
Pelvic heaviness
Lower back pain
Core instability
Difficulty relaxing the pelvic floor

This is why breathing matters so much.

Why Diaphragmatic Breathing Is Essential for Pelvic Floor Health

We take tens of thousands of breaths every single day.

That means your breathing pattern has a massive impact on your pelvic floor.

What Happens During an Effective Diaphragmatic Breath?

On an inhale:

The diaphragm moves downward
Pressure increases inside the abdominal cavity
The abdominal wall expands in a 360-degree pattern
The pelvic floor gently lengthens and responds to that pressure

On an exhale:

The diaphragm rises
Pressure decreases
The abdominal wall recoils
The pelvic floor naturally lifts and recoils

This rhythm allows the pelvic floor to move through its full range of motion, which is critical for optimal function.

When breathing becomes shallow or chest-dominant, this natural coordination is disrupted.

Relaxation vs. Activation: Understanding the Difference

There are two primary types of exhalation:

Passive Exhale (Relaxation)

This happens during rest.

Your body simply recoils naturally after the inhale—like a stretched rubber band returning to its original shape.

This type of breathing helps:

Release tension
Calm the nervous system
Encourage pelvic floor relaxation

Active Exhale (Core Engagement)

This occurs during exertion, such as lifting, squatting, or exercise.

Here, the abdominal muscles actively assist the exhale to manage greater pressure demands.

A healthy pelvic floor needs both.

This workout primarily emphasizes release and pressure awareness, helping your body reconnect with efficient breathing mechanics.

How Finger Placement Can Redirect Your Breath

One of the most unique parts of this pelvic floor release workout is the use of specific fingertip connections.

By lightly pressing different fingers to your thumb, you can subtly shift where your body directs breath expansion.

This helps improve awareness and encourages expansion into different regions of the torso.

Index Finger to Thumb

Encourages expansion into:

Upper chest
Upper ribcage
Shoulder blade region

Middle Finger to Thumb

Targets:

Mid-ribcage
Bra strap line
Mid-back expansion

Ring Finger to Thumb

Promotes breathing into:

Lower back
Posterior ribcage

Pinky Finger to Thumb

Directs expansion toward:

Pelvic floor
Perineum
Lower pelvic space

This simple strategy can improve your ability to access deeper diaphragmatic expansion.

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A post shared by Gina, MS, & Roxanne, CNM (@mamastefit)

Pelvic Floor Release Positions to Try

This breathing practice uses several body positions to encourage expansion in different areas.

1. Supported Supine Chest Expansion

Lying on your back with feet elevated helps reduce tension and improve upper ribcage mobility. Press index fingers to thumb and reach one arm overhead.

Focus on:

Keeping the ribcage down
Expanding through the upper back
Releasing tension in the chest and shoulders

This position is especially helpful if you tend to breathe high into the chest.

2. Rounded Back Breathing

Using a Pilates ball or pillow under the torso creates gentle spinal flexion. Press the middle fingers into the thumbs and round over the ball with forearms on the ground.

Benefits include:

Expanding the posterior ribcage
Releasing lower back tension
Improving mid-back mobility

If you often stand in an extended posture, this can feel incredibly relieving.

Many people spend much of the day in slight extension due to walking, standing, and postural habits.

This breathing position provides a valuable counterbalance.

3. Hip Shift Breathing

This asymmetrical position helps access breath into the lower back and posterior pelvic floor. Place one knee on the block and shift into the elevated leg. Pressing the ring fingers into the thumbs, place the forearms on your elevated surface.

It can be particularly useful for:

Addressing side-to-side tension differences
Improving pelvic mobility
Releasing lower lumbar stiffness

4. Seated Perineal Feedback Breathing

Sitting on a Pilates ball (or modified cushion) provides direct sensory feedback to the pelvic floor. Press the pinkies into the thumbs as you breathe.

This helps you feel:

Pelvic floor descent during inhale
Natural recoil during exhale
Relaxation through the perineum

For many people, this is the first time they truly feel pelvic floor movement.

Signs You May Benefit from Pelvic Floor Relaxation Work

Pelvic floor release breathing may be especially helpful if you experience:

Pelvic pressure or heaviness
Difficulty fully relaxing
Lower back discomfort
Core tension
Constipation
Pain with intimacy
Feeling “always braced”
Trouble connecting with deep core work

Sometimes the pelvic floor doesn’t need more strengthening.

Sometimes it needs permission to move.

How to Incorporate This Into Your Routine

You don’t need a long session to see benefits.

Try adding 5–10 minutes of diaphragmatic breathing:

Before Workouts

To improve pressure management and core coordination

After Exercise

To down-regulate and restore balance

During Recovery Days

To release tension and improve mobility

During Pregnancy & Postpartum

To reconnect with changing core mechanics

Consistency matters more than duration.

Pelvic Floor Health Is About Function, Not Just Strength

A strong pelvic floor is not the same as a tight pelvic floor.

True pelvic floor function means the muscles can:

Lengthen
Contract
Relax
Respond dynamically to movement and pressure demands

Breathing is one of the most effective ways to train this.

By improving diaphragmatic breathing mechanics, you support your entire pressure management system—which directly impacts pelvic floor performance.

Final Thoughts

Pelvic floor relaxation breathing is a powerful yet often overlooked tool for improving core function, releasing tension, and restoring balance.

By learning how to direct your breath into different regions of your body, you can improve:

Pelvic floor awareness
Core coordination
Pressure management
Overall movement efficiency

Whether you’re pregnant, postpartum, or simply looking to improve pelvic health, this type of breathwork can create meaningful change. If you want more structured support, be sure to check out our online fitness programs and use code YOUTUBE10 for 10% off any of our online offerings!