Part 2: How to Practice Diaphragmatic Breathing & Cues That Could Help

Haven't read Part 1 yet? Start there — it covers what your inner core actually is, and why the breath is the foundation of everything. This next part is where we get more practical!

Like most things worth doing, diaphragmatic breathing takes a little practice before it feels natural. The good news is you only need a few minutes and a chair.

I almost always start clients seated at the edge of a chair, feet hip-width apart, firmly planted on the floor. Sitting at the edge of the chair removes the temptation to slouch, and encourages your body to find its own support.

The set up:

Find neutral alignment by stacking your ribcage directly over your hips. Think tall through the crown of your head. Place your index fingers on your lowest rib on each side and wrap your thumbs around toward your back. Your hands are your feedback system— they'll tell you immediately whether your breath is going where it needs to go.

The inhale:

Inhaling 4 counts through your nose, expand your ribcage 360 degrees — sideways into your hands, backward into your thumbs, not just forward. Think of an umbrella opening. Simultaneously, allow your pelvic floor to relax and descend.

Helpful inhale cues:

• "Breathe into your hands — sideways and back, not just forward"

• "Let your belly soften and expand"

• "Pelvic floor drops like an elevator going down one floor"

  
  

The exhale:

Exhale through pursed lips as though gently inflating a balloon, or make a soft "ssss" sound (many clients find this makes TVA engagement more intuitive).

Feel your ribcage narrow. Your TVA draws inward like a corset tightening from the outside in. Your pelvic floor lifts, like that elevator returning to the top floor.

Helpful exhale cues:

• "Exhale as though you're gently inflating a balloon"

• "Soft 'ssss' to cue the TVA"

• "Corset tightens as the air leaves"

• "Pelvic floor rises — elevator going back up"

How to Know If You're Doing It Right

You're on track if:

• Hands move apart on the inhale — sideways and backward

• Chest and shoulders stay relatively quiet (there is some natural movement)

• You feel a subtle lift from below on the exhale

  
  

Adjust if:

• Shoulders are creeping up — breath is going too high

• You're bearing down on the exhale instead of lifting — very common postpartum

• You feel lightheaded — slow down and breathe more gently

  
  

Progressions

Once the seated breath starts to feel coordinated, you can try working through different progressions:

• Supine (Lying on Your Back) Best for early postpartum and beginners. For pregnancy, prop your upper body after 20 weeks.

• Hands and Knees (Quadruped) Best for pregnancy and back pain.

• Standing Best for functional integration.

• Exhale on Exertion Best for anyone returning to exercise or strength training.

One Last Thing

Moving through these progressions isn't a race. What matters is that the coordination is actually happening. Take your time with the foundation. Everything built on top of it will be stronger for it.