Breathe to Lift: Core-Centered Breathing Techniques to Heal Prolapse

Part One: Yes, You Can Heal Postpartum Prolapse: A Breath-Led Return to Core Confidence

Part Two: Why Kegels Are Holding You Back: A New Perspective on Prolapse Healing

Part Three: Running After Prolapse: When to Return and What Your Core Needs First

Part Four: Breathe to Lift: Core-Centered Breathing Techniques to Heal Prolapse

Part Five: Posture That Heals: Realigning Your Spine to Support Prolapse Recovery

Part Six: The #1 Exercise for Prolapse Recovery

Does it feel like something just isn’t right “down there”?
That heavy, dragging sensation in your pelvis — like everything is about to fall out — can feel confusing, scary, and exhausting. Maybe you catch yourself bracing every time you stand up or walk too far. Maybe you’ve wondered, “Is this just my new normal?”

You are not broken — and you are not alone.
Pelvic organ prolapse is common after childbirth, but that doesn’t make it any less overwhelming. The pressure, the discomfort, the fear of making it worse — it can start to color daily life. Even simple tasks like picking up your toddler or going for a walk can feel daunting.

But here’s the truth: healing is absolutely possible.

And it doesn’t require hours of complicated exercises or time you don’t have. With gentle, targeted breathing and movement techniques, you can begin restoring pelvic support in a way that works with your body — and fits naturally into your everyday life.

These are the very tools woven into The Core Recovery Method® — my step-by-step online program created to help women feel strong, supported, and confident in their bodies again.

With each breath, your core can restore. Your strength can return. Your life can feel renewed.

And it begins with something as simple as breath.

In this blog, I’ll walk you through how to use core-centered breathing to begin lifting and supporting your pelvic organs from within — no fancy equipment, no overwhelming routines. Just simple, powerful steps you can begin today.

Breathe Your Way to Prolapse Recovery

If you’ve been told to just “do more Kegels,” but nothing has changed — you’re not alone.

Most traditional advice focuses on forcing muscles to work. But prolapse isn’t something you fix by clenching harder. In fact, your body doesn’t need more pressure — it needs support.

Here’s the deeper truth: prolapse happens when your body’s automatic support system isn’t responding the way it used to. The pelvic floor and deep core muscles that once worked effortlessly may now feel “offline” — not because you’re weak, but because the signals have been disrupted.

And here’s the game-changer: You can’t consciously “will” these muscles back online. Just like you can’t control your heartbeat or digestion by thinking about it, you can’t force your pelvic floor to heal through effort alone.

But there is a way to reconnect — and it begins with breath.

Breathing is your direct access point to the part of your nervous system that runs on autopilot. When you learn how to breathe in a way that calms your body and reactivates those deep core muscles, you gently wake up the reflexive support your pelvic organs need.

This is why core-centered breathing is the foundation of healing inside The Core Recovery Method®. It’s not about pushing harder — it’s about remembering what truly supports you.

Top Two Breathing Techniques to Begin Healing Prolapse

Healing doesn’t start with crunches or clenching. It begins with your breath.

Here are two simple, foundational techniques that can transform how your body feels and functions:

1. 360 Rib Cage Breathing

Most women have been told to “breathe into your belly,” especially during pregnancy. But when it comes to prolapse recovery, belly breathing can actually increase pressure and worsen symptoms.

Instead, redirect your breath into the sides and back of your rib cage — creating a full 360° expansion.

When you do this:

• Your deep core muscles activate naturally, offering support from above.

• Your pelvic floor lifts reflexively, supporting from below.

• The fascia and connective tissues tighten instead of stretch.

• You reduce abdominal pressure, easing strain on your pelvic organs.

This type of breathing isn’t forceful. It’s restorative — reminding your body how to support you again.

2. Keep Your Rib Cage Lifted on Exhale

How you exhale matters as much as how you inhale.

When your rib cage collapses downward on the exhale — which is very common — it creates more pressure in the abdomen, pushing downward on already vulnerable pelvic organs.

But when you keep your rib cage gently lifted as you exhale, everything shifts:

• Your core muscles engage reflexively, not forcefully.

• Downward pressure reduces, giving your organs space.

• Your pelvic floor supports you naturally.

• Your posture improves, aligning your body for healing all day.

It’s not just one breath. It’s building a body that supports you with every breath you take.

Why These Breathing Techniques Actually Heal Prolapse

Your body was designed to support you automatically.

When you’re lifting your child, standing in the kitchen, or moving through your day, you don’t have time to consciously think “pelvic floor, activate.” And you shouldn’t need to.

With prolapse, that natural system has been disrupted. Breath is how you reset the connection.

When you breathe this way, you’re not just taking in air — you’re retraining your nervous system to:

• Balance pressure in your core

• Reactivate deep stabilizers

• Restore automatic support for your pelvic organs

This is why breathing is so much more effective than forcing isolated exercises like Kegels. Instead of manually holding things together, you’re awakening the reflexes that were always meant to support you.

And the best part? Once your body remembers, it begins to happen on its own — even in the busiest, messiest moments of mom life.

How to Weave Healing into Your Daily Life

The most beautiful part of using breath to heal prolapse? You’re already breathing.

Now it’s simply about breathing with purpose. You don’t need extra hours or another overwhelming task — this fits right into your life.

Try this:

• As you sit, walk, or rest, expand your breath into the sides and back of your ribs.

• As you exhale, keep your rib cage gently lifted.

Over time, this becomes second nature. With consistent practice, your body re-learns to engage the deep core and pelvic floor automatically.

This is healing that moves with you. Strength that doesn’t come from force — but from remembering.

Inside The Core Recovery Method®, I walk beside you step by step — helping you weave these techniques into your everyday rhythm, so you never feel confused or alone in the process.

Prolapse Doesn't Have to Be Your Forever. 

Ready to feel supported again? Inside The Core Recovery Method®, I’ll show you how to breath, move, and align your body so you can heal prolapse naturally - no surgery, no overwhelm.