The Origins of 360° Lateral Costal Breathing: A Breath That Transforms Pelvic Health

When we talk about 360° lateral costal breathing, we’re talking about a way of breathing that is both ancient and revolutionary—an approach that connects us to our bodies in a way modern life often disconnects us from. But where did this breathing technique come from, and why has it become such a cornerstone of pelvic health? Let’s explore….

Where It All Began

While 360° lateral costal breathing might seem like a new concept, it’s deeply rooted in ancient practices. The idea of expanding the ribcage laterally during inhalation is intrinsic to many traditional breathwork modalities, such as pranayama in yoga. The lateral costal focus—where the ribs move outward like an accordion—was a subtle but crucial aspect of these teachings, designed to engage the diaphragm fully, creating a sense of calm, and improving energy flow.

Plunging into the present, and we see a scientific revival of these concepts. Techniques like the Alexander Technique, Pilates, and even TRE (Tension & Trauma Releasing Exercises) adopted breathwork as a cornerstone of healing. These modalities emphasised how diaphragmatic breathing impacts not just movement but emotional regulation and the nervous system. It became clear: how we breathe changes how we move, and how we move impacts how we feel.

Why Not Belly Breathing?

You’ve likely heard people sing the praises of “belly breathing,” but here’s the thing: when it comes to pelvic health, belly breathing can do more harm than good. Belly breathing tends to push pressure downward into the abdominal cavity, which directly impacts the pelvic floor. For someone dealing with pelvic floor dysfunction—be it prolapse, incontinence, or tension—a downward pressure is the last thing we want.

Instead, 360° lateral costal breathing allows for expansion in all directions without overwhelming the pelvic floor. The diaphragm moves in sync with the pelvic floor, creating a perfect balance of pressure within the core. It really is a game-changer.

The TRE Connection: Releasing Tension Through Breath and Movement

TRE, developed by Dr. David Berceli, focuses on releasing stored tension in the body by activating the natural tremor mechanism within the nervous system. The interplay between TRE and 360° lateral costal breathing is profound.

During TRE exercises, the body’s subtle, involuntary shaking helps discharge tension held in muscles, including the pelvic floor. Pairing this release with 360° breathing ensures that your diaphragm and pelvic floor are working in tandem, maintaining optimal pressure balance. This is particularly important because trauma, tension, or stress can disrupt the natural movement of these structures, leading to imbalances or dysfunction.

By integrating 360° lateral costal breathing during or after TRE sessions, we anchor the body in safety and stability. The breath helps calm the nervous system, allowing the body to process and release trauma more effectively.

Pelvic Health and the Transverse Diaphragms

The beauty of 360° lateral costal breathing lies in how it engages the transverse diaphragms of the body:

- Thoracic diaphragm (your primary breathing muscle): It gets to move fully without restriction.

- Pelvic diaphragm (your pelvic floor): It works in tandem with the breath, moving upward and downward in a wave-like rhythm.

-Vocal diaphragm (your voice box): Resonance and sound vibrations during exhalation can stimulate the vagus nerve for relaxation.

When these diaphragms work together, the pressure system within your body functions smoothly. TRE helps to release restrictions—physical or emotional—while 360° breathing restores harmony within this system.

The Hypopressive Connection

Hypopressives—another ancient-meets-modern technique—are the perfect companion to both TRE and 360° lateral costal breathing. Both prioritise ribcage expansion and gentle core engagement without excessive intra-abdominal pressure. Together, they support pelvic organ positioning, alleviate tension, and strengthen the core from the inside out.

A Breath for All Women

This breath is more than a technique; it’s an invitation. An invitation to reconnect with your body, to move from a place of trust rather than tension. Whether you’re navigating pelvic health challenges or simply seeking a stronger, more resilient core, 360° lateral costal breathing meets you where you are.

And when paired with practices like TRE, it becomes a powerful tool for transformation. It’s not just about breathing or releasing; it’s about rediscovering the ease and balance your body is capable of.

So next time you breathe, take a moment to feel your ribs expand in all directions. That gentle wave of movement? That’s your body’s way of saying, *“I’ve got this.”*

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