A Strong Core Means Pressure Management: 5 Breathing Progressions
breathing co2 tolerance core training diaphragm pelvic floor pressure management rib cage mechanics Oct 17, 2026
Having a strong core means pressure management, and that requires the breath.
What should happen with each breath
Every time we inhale and exhale, the diaphragm should push down and then dome back up. To do that, we need a rib cage that can expand and compress in all areas: not just the lower ribs, but the back, the chest and the lateral ribs, all the way up to the top.
What poor pressure management can look like
So many people walk around with an inability to manage pressure well, and it can show up as:
- a lack of CO2 tolerance
- back pain
- neck pain
- hip pain
- pelvic floor issues
- sympathetic overdrive
- loss of range of motion
Strong abs aren't the whole story
Strong abs are great. But if the ribs are on lockdown and I can't move my breath to all areas of the rib cage without letting pressure push out the belly or down into the pelvic floor, I'm missing the cherry on top.
Give the 5 progressions in the carousel a try. The videos have a voiceover with details.
Watch more
How to stretch your diaphragm for better 360° breathing
Keep exploring
Try my free Spinal Health in Motion course, move with me in weekly Alchemy classes, or learn the full approach in Empowered Performance.
Check out all the ways you can learn with me.
Categories
All Categories #achillestendonitis #alchemystrength #anatomytrains #anteriorobliquesling #asstograss #asymmetry #atgsquats #athletictraining #bodyrestoration #breathing #breathpractice #bunions #buttwink #cognitivebias #coreexercises #criticalthinking #crossbodyconnection #diaphragmaticbreathing #dns #dynamicmovement #ego #ehlersdanlos #externalobliques #fightorflight #fitnesseducation #fitnessindustry #footpain #footpainrelief #footpron #footpronation #footsupination #foottripod #frc #functionalexercise #functionalpatterns #functionaltraining #gluteexercises #glutemax #gluteusmedius #gluteworkout #higharches #hingeysquat #hipimpingement #hipinternalrotation #hipmobility #hippinching #hiprangeofmotion #hypermobility #internalobliqeus #jointrangeofmotion #knowledge #labraltear #legday #legworkout #lowbackpain #lowerbodyworkout #mindfullnesspractice #mindfulness #mobilityexercises #mobilityroutine #movementtheory #obliquesling #parasympathetic #pelvicdiaphragm #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloortightness #physicaltherapy #plantarfascitis #posteriorchain #posteriorobliquesling #posturalrestorationinstitute #pri #pronationdrills #pushups #relativemotion #respirationdrills #restanddigest #ribcage #sacralcounternutation #sacralnutation #scapularwinging #serratusanterior #shifthealth #shoulder #shoulderexercises #shoulderhealth #shoulderimpingement #shouldermobility #shoulderrangeofmotion #sijointdysfunction #sijointpain #socialmedia #spinalengine #spinalmechanics #spinehealth #spirallines #squatbiomechanics #squats #squatwedges #stackedposition #strengthandconditioning #strengthexercises #strengthtraining #supination #sympatheticdrive #thomasmyers #thoracicdiaphragm #thoracicrotation 360 breathing active range of motion ankle ankle dorsiflexion ankle mobility ankle stability anterior pelvic tilt anti-rotation arch arch strength arch support assessment athletic performance balance biomechanics biotensegrity bottom up exhale breathing breathing cues breathing exercises breathing strategies bunions calf raises cervical spine clamshells co2 tolerance coaching compensation patterns constraints core core canister core exercises core training cueing dead bug deep neck flexors diaphragm diaphragm breathing diaphragmatic breathing diastasis dorsiflexion elasticity eversion exercise programming exercise selection fitness education fitness membership fitnesseducation flat feet foot exercises foot health foot mechanics foot mobility foot pain foot pronation foot strength footbiomechanics functional training gait gaitcycle glute activation glute clenchers glute exercises glute medius glute strength glute training glutes hamstring exercises hamstrings heel raises hemi-diaphragm high arches hip abduction hip extension hip flexor stretch hip hike hip hinge hip internal rotation hip mobility hip shift hip stability hip thrusts infrasternal angle internal obliques intra-abdominal pressure inversion kegels knee biomechanics knee instability knee mobility knee pain knee stability knee valgus low back pain lower limb mobility lower limb strength medial hamstrings metatarsal heads mid back mobility exercises movement assessment movement quality navicular drop neck pain neck tension onlinefitnesscourse over pronation pallof press pelvic floor pelvic floor cueing pelvic organ prolapse pelvis position personal training phases of gait pickleball plyometrics pogo hops posterior tibialis postpartum posture pregnancy pressing pressure management prolapse pronation pronation drills psoas pursed lips breathing relaxation rib cage mechanics rib flare scapula scm serratus anterior shoulder mechanics shoulder mobility si joint si joint pain side bend single leg exercises single leg hinge spinal extension split squat split squats suction up breathing suction up exhale supination talus glide tibial internal rotation tibial rotation tibialis posterior tight hips transverse arch twisted leg upper cervical flexion upper cervical spine upper traps warm up workout warm up zone of apposition