Support Sunday Pose by Pose Spotlight — Week 18 Breathwork Focus: Diaphragmatic & Pelvic Floor Breathing

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A whole week dedicated to breath awareness and pelvic floor synergy

Welcome to the final week of Cycle Two: Soft Strength & Release.

Over the past two months, we’ve stretched, strengthened, and softened. Now, we come home to the quiet rhythm beneath it all—the breath.

This week, we’re focusing on Diaphragmatic & Pelvic Floor Breathing—a gentle, mindful practice that links your breath to your body’s natural rhythm. It’s subtle, soothing, and incredibly healing.

🌬️ How to do it:

  1. Sit or lie comfortably, spine tall or supported.

  2. Place one hand on your chest and the other on your belly.

  3. Inhale gently through your nose, feeling your belly rise first (not your chest).

  4. Exhale slowly through your mouth, letting your belly fall.

  5. Once you feel settled, begin to notice the natural lift and drop of your pelvic floor:

    • On the inhale, it gently expands.

    • On the exhale, it softens and releases.

🕊️ Duration:

Practice for 3–5 minutes, or as long as you’d like. Even a few conscious breaths can bring calm and clarity.

💞 Note:

“Your breath is the quiet heartbeat of your strength, baby. Let it rise and fall like ocean waves—steady, gentle, endless.”

🌸 Why it matters for pelvic floor support:

Diaphragmatic breathing teaches your body how to coordinate the diaphragm and pelvic floor naturally. It relieves pressure, enhances circulation, and helps regulate both the nervous system and pelvic muscles.

This kind of breathwork can ease tension, reduce anxiety, and restore confidence—especially for those living with incontinence or pelvic imbalance.

💖 Closing Reflection

The breath is where it all begins—and where it all returns.
When you learn to breathe with awareness, you don’t just calm your mind—you teach your body it’s safe to be soft.

This week, let every inhale be an embrace and every exhale a letting go.

💬 How did it feel to end this cycle with breath? Share your reflections or tag me @AliceInYogaPants with #SupportSunday so we can exhale together.

With peace and presence,
—Alice 🌿

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength

Location: Southern Pines, NC, USA

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