Breathe Better, Move Better: Why Breathwork and Core Pressurization Matter for Rehab and Long-Term Strength
Most people think of their core as just their abs — something to train for aesthetics or maybe brace during a workout. But the truth is, your core is a dynamic system of muscles that stabilizes everything you do — walking, lifting, breathing, even standing upright. And at the center of that system is how you breathe.
At our clinic and gym, we often tell clients this: If you’re not breathing well, you’re not moving well. And if you’re not moving well, you’re eventually going to end up in pain or plateau.
Whether you’re a postpartum mom, a busy dad dealing with low back pain, or an athlete trying to get back to training — breathwork and proper core pressurization are the foundation of recovery and performance.
Let’s dive into why it matters and how you can start improving today.
🫁 Why Breathwork Is More Than Just “Deep Breaths”
When we talk about breathwork, we’re not just talking about relaxation or stress relief — though that’s important too.
We’re talking about diaphragmatic breathing — where the diaphragm moves downward as you inhale, allowing your lungs to fully expand and your core to pressurize in a balanced, 360° way.
When done correctly:
Your ribs expand laterally (to the sides), not just up and down
Your belly gently rises
Your pelvic floor coordinates with your breath
And your entire core becomes a pressurized canister to support movement
This kind of breathing builds true, functional core stability — which is why we use it as a foundation when helping people with:
Low back pain
Disc bulges and herniations
Hip pain and SI joint issues
Pelvic pain and pelvic floor dysfunction
Thoracic (mid-back) pain
Postpartum recovery (especially after C-section or diastasis recti)
Without a stable base, movement becomes inefficient. Stability isn’t just about preventing pain — it’s about optimizing how you move, recover, and train.
💨 What Is Core Pressurization — And Why Does It Matter?
Core pressurization is your body’s internal bracing system. Think of your core like a soda can — when sealed and pressurized, it’s incredibly strong. But poke a hole in it (poor breathing, abdominal separation, lack of coordination), and it crushes under pressure.
That’s what happens when people try to lift, run, or even stand with poor core mechanics — they leak energy, lose stability, and overuse the wrong muscles.
At our clinic and gym, we teach people how to restore this coordination from the inside out, using intentional breathwork and progressive rehab to build strength that actually lasts.
This is one of the first tools we use when treating spinal injuries, instability, and movement dysfunctions — because it gives the nervous system a clear, stable foundation to build on.
🧠 The Core Rehab Mistake Most People Make
Here’s what most people do wrong when they “train their core”:
They jump straight to planks, crunches, or “ab day”
They brace hard but don’t breathe
They ignore their pelvic floor or diaphragm
They focus on muscles instead of systems
We flip that script.
Before we go anywhere near high-level exercises, we lay the groundwork:
Diaphragmatic breathwork
360° core expansion
Proper ribcage positioning
Intra-abdominal pressure
Timing and coordination with movement
Once you’ve mastered those basics, your body becomes more resilient, efficient, and powerful — no matter what stage of life or activity level you’re in.
✅ 5 Simple Breath & Core Rehab Drills You Can Start Today
These are exercises we use every week with clients — whether they’re recovering postpartum, dealing with disc pain, or just want to move better.
1. 360° Diaphragmatic Breathing
How to do it:
Lie on your back, knees bent.
Place one hand on your belly, one on your ribs.
Inhale through your nose, expanding your ribs sideways and belly gently.
Exhale fully through your mouth like you’re fogging a mirror.
Feel your ribs drop down and core engage.
Do this for 5 minutes daily.
Perfect for early recovery after low back flare-ups, pelvic pain, or postpartum healing.
2. Crocodile Breathing
How to do it:
Lie face-down with your forehead on your hands.
Inhale into your belly and sides so your low back rises slightly.
Exhale and feel your body soften.
3–5 minutes before workouts or first thing in the morning.
Great for calming the nervous system and restoring breathing mechanics.
3. 90/90 Breathing with Hip Lift
How to do it:
Lie on your back, feet on a wall, knees and hips at 90°.
Lightly lift your tailbone off the ground while keeping hamstrings engaged.
Inhale through your nose, exhale fully through your mouth.
Maintain slight core engagement throughout.
3 sets of 5–6 full breaths.
Helps rewire breath-to-core connection and stabilize the pelvis and lumbar spine.
4. Dead Bug Breathing
How to do it:
Lie on your back, arms and legs in the air.
Keep low back gently touching the floor.
Inhale, then exhale slowly as you lower one leg and opposite arm.
Return and repeat on the other side.
2–3 sets of 8–10 reps.
Supports coordination and control, especially important for those with disc issues or postnatal recovery.
5. Tall Kneeling Press or Pallof Press
How to do it:
Kneel tall with ribs stacked over pelvis.
Hold a resistance band or cable and press straight in front.
Exhale as you press, feel core stay stable.
Inhale as you return.
2–3 sets of 10 reps per side.
Helps reinforce anti-rotation and deep core activation with upper body integration.
🔁 This Is Where Rehab Begins — And Strength Is Built
At Identity Chiropractic and Everyday Athlete Health Club, this is the foundation. Whether you’re recovering from injury, rebuilding after pregnancy, or trying to finally eliminate your nagging hip or low back pain — we always start here.
Because your breath, your core, and your movement are connected.
Train your body to work as a system — and you’ll build strength that actually sticks.
Want Help Personalizing This?
If you’re not sure where to start, or you’ve tried other things with no long-term success — let us help.
We’ll walk you through an assessment, teach you how to breathe and move correctly, and build you a plan that supports your body and your goals.
📍 Book your assessment today
📞 Or call us at (913) 387-4921 to get started