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Breath Holding and PRs: What Every CrossFitter with Pelvic Issues Needs to Know

If you're a female CrossFitter working through pelvic floor symptoms, chances are you’ve already dialed in your form, your warm-ups, and maybe even your macros. But has anyone ever asked you about how you breathe when you lift?


It might not sound like a big deal—but how you breathe under tension could be the missing link between you and symptom-free performance. If you’re chasing PRs but also dealing with leaking, pelvic pressure, or heaviness during workouts, this is something you can’t afford to ignore.


This isn’t about breathing softer or backing off. It’s about learning how to use your breath to your advantage—so you can brace better, lift stronger, and train without symptoms holding you back.


Let’s break it down.


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What Happens When You Hold Your Breath?

When you hold your breath during a heavy lift, your body creates something called intra-abdominal pressure. This pressure helps brace your core, protect your spine, and move more weight. It’s often referred to as the “Valsalva maneuver,” and it’s a standard technique in lifting—especially during max effort lifts.


But here’s the catch: if you already have pelvic floor symptoms—like leaking with double unders, a feeling of heaviness, or pressure during your lifts—this increase in pressure can overload your system. That force has to go somewhere, and for many women, it gets pushed downward onto the pelvic floor.


When that pressure isn’t managed well, it can worsen or even cause pelvic dysfunction over time.


Why Breath Mechanics Matter (Even More Than You Think)

Your diaphragm, deep core, and pelvic floor all work together to stabilize your trunk and manage pressure. If one part of that system isn’t doing its job—or if you're constantly over-bracing or breath-holding—something’s going to take the hit.


Most athletes don’t even realize they’re unintentionally holding their breath during high-intensity workouts or when trying to set a new PR. But over time, poor breath mechanics can lead to leaks, pressure, or symptoms that pop up only under load.


If you want a deeper dive into how your breathing and core system actually function together, check out The Role of Breathing in Core & Pelvic Stability for the Female Fitness Athlete.


So What Can You Do Instead?

You don’t have to give up lifting heavy or chasing performance goals. But you do need to train your breath the same way you train your pull-ups or Olympic lifts.


Here are a few simple, effective strategies:

  1. Exhale with Effort Try breathing out through the hardest part of the lift (like standing up from a squat or pressing overhead). This reduces excessive pressure on your pelvic floor while still helping you generate strength.

  2. Stack Your Ribcage and Pelvis Before you even brace, check your posture. Are your ribs flaring or your pelvis tilting? Aim for a neutral “stacked” position, take a 360° breath into your sides and back, and then engage your core. This sets you up for efficient pressure control.

  3. Practice Breath Work and Core Control Just like you train strength or mobility, practicing breathing drills can completely change your ability to manage pressure and symptoms. If you’ve only ever been told to “do more kegels,” check out Pelvic Floor Exercises for Athletes: Beyond Kegels for smarter, more functional options.


You Can Have PRs and Pelvic Health

The idea that you have to choose between performance and pelvic floor symptoms is outdated. You can build strength, power, and resilience—without leaks, pain, or pressure holding you back.


In fact, when you learn how to use your breath and core efficiently, you’ll often find you move better, feel stronger, and actually hit more consistent PRs.


And if you’re unsure whether what you’re feeling is “normal,” you’re not alone. Here are some common signs you may need pelvic health physical therapy—and no, leaking during a workout isn’t just something to live with.


Struggling with Breath Holding, Leaks, or Pelvic Symptoms During Lifting?

If you’ve noticed that breath holding during heavy lifts leads to leaking, pressure, or pelvic discomfort, you’re definitely not alone. Many female CrossFit athletes experience these symptoms, especially when intra-abdominal pressure isn’t managed well.


At The Well Physio, we help female CrossFitters lift heavy, train hard, and perform at their best—without pelvic symptoms getting in the way. Whether you're chasing PRs or just want to feel confident in your body again, we’ve got your back (and your core).


👉🏼 Click here to learn more about pelvic health physical therapy or book your free consultation to get started.


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© 2019-2023 by Morgan Meese at The Well Physio LLC.

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