Pelvic Floor Tips : 10 Do’s & Don’ts for Prolapse Support & Breathwork
Woman sitting on a dock wondering about her pelvic floor
If you’re living with pelvic floor dysfunction, whether it’s leaking, heaviness, urgency, or tension, the solution isn’t just about “doing more Kegels.”
True pelvic floor health comes from creating balance, not tension. It’s about how you breathe, move, and regulate your nervous system every day.
Here are ten practical pelvic floor tips that can help you rebuild confidence, restore natural tone, and feel supported from the inside out.
✅ 1. DO breathe fully and three-dimensionally
Your diaphragm and pelvic floor work together as part of one pressure system. When your ribs expand outwards, backwards, and sideways, your pelvic floor lengthens and responds reflexively.
Try this pelvic floor exercise: place your hands around your lower ribs and breathe into your palms. Feel your ribs widen and your pelvic floor soften — this is breathwork for pelvic floor health in action.
woman breathing for her pelvic floor
❌ 2. DON’T hold your breath when you move
Whether you’re lifting weights, carrying a child, or standing up from the sofa, holding your breath traps pressure inside the abdomen. That downward pressure can worsen prolapse symptoms or leaks.
Instead: exhale through effort. Use the breath to support, not strain.
✅ 3. DO support your posture
Posture affects how the pelvic organs, diaphragm, and abdominal wall share load. Slouching or tucking the pelvis under compresses the pelvic floor, while rigid upright posture creates tension.
Think of your spine as a spring: tall, buoyant, and supported through your feet.
Good alignment allows pressure to flow evenly, a simple but powerful prolapse support strategy.
❌ 4. DON’T grip your tummy all day
Constantly pulling your stomach in or “bracing your core” restricts natural breathing. This tightens fascia and can keep the pelvic floor muscles in a chronic holding pattern.
Softness equals strength. Let your belly expand with breath, following the lead of your rib cage and expanding gently all the way around - not just out in front. Your body will respond with more efficient, reflexive support.
✅ 5. DO keep your bowels happy
Straining on the toilet is one of the biggest contributors to pelvic floor dysfunction and prolapse.
Support your feet on a small stool, lean forward slightly from your hips, and keep breathing, don’t hold your breath.. Let the pelvic floor release rather than push.
This is a simple, underrated form of pelvic floor physiotherapy you can do daily.
❌ 6. DON’T rush your wee
Rushing or pushing to urinate can confuse the reflexes that control bladder emptying and relaxation. Over time, it can lead to urge incontinence or incomplete emptying.
Sit down fully, relax your jaw, and take your time. Trust your body’s natural rhythm.
woman on the toilet - pelvic floor dysfunction
✅ 7. DO move often
The pelvic floor loves variety. Movement hydrates fascia, improves circulation, and keeps the muscles responsive rather than rigid.
Walking, gentle mobility work, and Hypopressive exercises are brilliant ways to integrate pressure management and breath.
❌ 8. DON’T over-train with Kegels
Kegels can help, when done properly, but they’re not suitable for everyone. For many women with pelvic floor tightness or prolapse, repetitive squeezing can make symptoms worse.
Start with release, then rebuild coordination and reflexes.
Hypopressives, somatic movement, and breath-led pelvic floor exercises teach your body how to lift and respond naturally.
✅ 9. DO regulate your nervous system
Your nervous system is directly linked to your pelvic floor. Chronic stress or anxiety keeps the muscles in “guard mode.”
Try grounding practices, gentle TRE® shaking, or slow rhythmic breathing to invite safety and release.
When the nervous system calms, the pelvic floor can finally let go and function.
❌ 10. DON’T ignore early signs
Leaking when you cough, a dragging sensation, or needing to wee “just in case” are all signs of pelvic floor imbalance. These are early hints from your body, and it’s much easier to restore balance before symptoms escalate.
Early awareness and pelvic floor rehabilitation can prevent years of frustration or invasive procedures.
🦋The Takeaway
Healthy pelvic floor function is about connection, between your breath, posture, and nervous system. When you treat your body with awareness instead of force, the pelvic floor learns to support rather than grip.
If you’re unsure where to begin, start with my Beginner’s Hypopressives Course, a gentle, introduction to pelvic floor exercises, breathwork, and postural awareness for women.
You’ll learn how to breathe without bearing down, release tension, and begin your journey toward confident, functional movement, from the inside out.
