🧘 The Core Breath: Your Foundation for Pelvic Health

A 7 Daily Primal Needs Resource curated by Coach Brien Shamp, featuring Lori Yu, PT

🌬️ Why Breathing Is Your #1 Primal Need

Breathing is the first movement pattern you ever learned — and the one most people lose. When we live in chronic stress, breathing shifts into a shallow, chest-dominant pattern. Over time, this inverted breathing:

Disconnects the diaphragm from the pelvic floor.
Disrupts core stability
Increases back pain and pressure issues.
Contributes to stubborn belly fat.
Makes strength training and even walking less efficient.

If breathing is off, everything built on top of it struggles — including fat loss, posture, digestion, and hormone balance. This is why we start here.

🛠️ Step-by-Step Training Progression

Follow these in order. Don’t rush. These drills teach your body how to manage internal pressure — the foundation of a healthy core and pelvic floor.

1️⃣ The Principles (Start Here)

Standing Core Breath Learn 360-degree rib expansion while staying tall and relaxed. This is where you reconnect breath, posture, and pelvic floor coordination.

🎥 Video: Standing Core Breath Principles

2️⃣ The Sensory Reset

Prone Core Breathing (Face Down) If you’re a chest breather, this position provides feedback that forces air into the ribs, back, and pelvic floor.

🎥 Video: Prone Core Breathing

3️⃣ Gravity Resistance

Quadruped Core Breath (All Fours) Now you begin coordinating breath and pelvic floor against gravity — a critical step before loading the core.

🎥 Video: Quadruped Core Breath

4️⃣ Loading the Core

Modified Bird-Dog (Opposite Arm & Leg) This tests your ability to maintain pressure control while moving — exactly what happens in real life and workouts.

🎥 Video: Modified Bird-Dog Video

5️⃣ Advanced Stability

Quadruped with Abduction / Adduction This is advanced. Lateral weight shifting demands refined pelvic floor control and coordination.

🎥 Video: Quadruped with Ab/Ad

🧠 Why This Matters for Fat Loss, Strength & Aging Well

When breathing and pelvic floor coordination improve:

Core muscles work with less strain.
Pressure is distributed properly (less belly “push-out”).
Lifting becomes safer and more effective.
Walking becomes more metabolically efficient.
Nervous system tone improves.
Postural and bone loading improve (important for bone density).

This is not about doing more exercises — it’s about doing everything better.

⏱️ How to Use This (Simple Guidelines)

Duration: 3–5 minutes per session.
Frequency: 1–2 times per day.
Best times: Morning, before workouts, or before bed.
Progression: Stay on one level until it feels natural.
Key: No forcing. No bracing. No breath-holding.

🎓 Deep Dive & Mindset Resources

🎥 Expert Education: Joanna Clark & Lori Yu — Pelvic Floor Education
🎥 Lecture: Pelvic Floor & Kegel Truths with Lori Yu
Morning Nervous System Priming:

🧠 Coach Brien’s Pro-Tip

“It’s very difficult to be lean, strong, and resilient when breathing is inverted. Dialing in your breath is often the missing link to losing stubborn belly fat and feeling stable in your body again.”

⚠️ Important Note: This resource is for education and awareness only. If you experience pelvic pain, incontinence, or symptoms that worsen, consult a qualified pelvic floor physical therapist.

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