Breathing Basics: The Foundation
The reason your core work isn't working starts with your breath.
A free 7-day challenge that teaches you the one thing every program skips — and why it's the reason nothing else has worked.
Sign Up For Free
The Challenge lives inside the Connect Pelvic Floor Fitness app for free — no extra purchases, no credit card, no login needed, nothing to buy.
Once you sign up below, you'll get a quick set of steps to find it inside the app and start on your self assessments. Also available on Apple TV, Amazon Fire TV, and Roku.
You've done the work. So why does nothing stick?
You've tried the core exercises. You've done the Kegels. You've stretched your hip flexors a hundred times. You've been told to engage your core, pull your ribs down, squeeze your glutes.
And yet.
The leaking is still there. The belly pooch won't budge. Your back aches. Your hips feel perpetually tight. Your core feels disconnected no matter how much you train it.
Here's what nobody told you:
It's not just a strength problem. It's a breathing problem.
Your diaphragm, deep core, and pelvic floor are meant to work together. But when that system isn't coordinating, more exercises don't always create better results.
Until you fix this, nothing else you do will stick.
Your breath is running your entire core system. Right now it's working against you.
Your diaphragm, your deep core, and your pelvic floor are designed to work together as one system responding to every breath, every movement, every rep.
But most women are breathing and moving in a way that keeps that system locked, compressed, and unable to coordinate properly.
When that happens:
- Your ribs flare and stay flared no matter what you do
- Your belly pushes out instead of supporting you
- Your pelvic floor is either gripping or completely disconnected
- Your hip flexors stay tight because your core isn't doing its job
- You leak because the pressure has nowhere to go but down
- Your glutes won't fire because your pelvis is stuck in the wrong position
- Your back aches because everything above and below it is compensating
This isn't just weakness. This is a system that never learned how to breathe the right way.
That's exactly what this challenge fixes.
How the Challenge Works:
- 1 Sign up for free – no credit card required
- 2 Start with the education videos and self-assessment
- 3 Follow one guided session each day for 7 days
- 4 Learn how breath, ribs, deep core, and pelvic floor work together
- 5 Finally get the results you're looking for
This challenge was made for you if:
- You leak during workouts, running, sneezing, or laughing
- You have a belly pooch that won't go away no matter how much core work you do
- Your ribs flare and nothing you've tried has fixed it
- Your hip flexors are always tight no matter how much you stretch
- You have SI joint pain, low back aches, or glutes that just won't fire
- You feel pelvic pressure or heaviness — or you've been told you have a prolapse
- You've tried Kegels and they haven't helped — or made things worse
- Your core feels completely disconnected from the rest of your body
- You've done all the right things and nothing has stuck
If any of this sounds like you, your breath is the missing piece.
RAVE REVIEWS FOR THE CONNECT METHOD
Wow, I think for the first time I’ve felt the back of my pelvic floor release and it is such a different feeling. I can’t believe how much more in tune with my body I am.
I am blown away how this has not only helped my chronic pelvic pain but also my neck pain! Nothing I’ve done has been this comprehensive.
What You'll Need:
Everything you need is probably already at home.
- Tennis or lacrosse ball
- Pilates ball or small ball
- Long resistance band
- 2 yoga blocks or 2 books
- 2–3 towel rolls
- 1 pillow
- A chair, ottoman, or bench
- A wall
- Light dumbbells (Days 5–7 only)
- Foam roller (optional)
That's it. No gym. No special equipment. Just you, your breath, and ~30–40 minutes a day.
Hi, I'm Caroline Packard, DPT
I'm a pelvic floor physical therapist, founder of Connect Pelvic Floor Fitness, and a mom of three who has lived everything I teach.
I've spent years helping women understand that their symptoms — the leaking, the belly, the back pain, the tight hips — aren't random. They're all expressions of the same underlying issue: a pressure system that was never taught how to work properly.
Breathing is where that system starts. And it's where real, lasting change begins.
Over 10,000 women in 17 countries have gone through our programs.
This challenge is the foundation of all of it and I'm giving it to you completely free.
Because when you understand how your body actually works, everything changes.
Free. No credit card required. Instant access as soon as you sign up.
Frequently asked questions
You don't need another random core workout.
You need to understand how your breath, ribs, deep core, and pelvic floor are supposed to work together.
Start with the foundation.
Free. No credit card required. Instant access.
