The Most Important Core Exercise

If I could share one thing with you, one thing that would change the way you function, look, and feel; one thing that would calm your nervous system, help your body work better on every level, and transform you physically and emotionally, it’s breathing, correctly.

Most people think of their core as abs you can see in the mirror. Crunches, planks, sit-ups we’ve all been told that’s what builds a strong middle. But the truth is, the deepest and most important layer of your core isn’t one you can spot-train.

It’s your breath.

Your diaphragm, pelvic floor, deep abdominals, and spinal stabilizers all work together as one system. When this system is integrated, your core becomes more than a six-pack. It’s the foundation for strength, posture, digestion, circulation, and even emotional regulation.

20,000 Breaths a Day

On average, you take 20,000 to 25,000 breaths every single day. Each one is either helping your body or working against it.

When You Breathe Incorrectly

• The diaphragm doesn’t move fully so the deep core and pelvic floor stay weak

• Shallow chest breathing keeps your nervous system in a state of stress

• Posture collapses forward adding strain to your neck, back, and shoulders

• Circulation, digestion, and lymphatic flow are compromised

• Emotionally you may feel anxious, restless, or disconnected from your body

When You Breathe Correctly

• The diaphragm, pelvic floor, and core muscles all activate as one integrated system

• Your nervous system shifts into calm, restorative mode

• Posture improves naturally as ribs stack over pelvis and shoulders relax

• Blood flow, digestion, and lymphatic drainage get a natural boost

• You feel grounded, energized, and present in both body and mind

Why We Forget How to Breathe Correctly

Breathing should be natural and full-body but most of us lose this connection. Here’s why:

• Stress: When your nervous system is on alert you automatically shift into shallow chest breathing. Over time your body gets stuck there

• Modern lifestyle: Hours of sitting compress your ribcage and pelvis making it harder for the diaphragm to move the way it’s designed to

• Fitness myths: Cues like “pull your belly button to your spine” or “suck it in” actually stop the diaphragm and core from working properly

• Emotional holding patterns: The body stores emotions in the breath. Bracing, tightening, or shallow breathing can become protective habits

• Cultural conditioning: From an early age we’re told to “stand tall” or “hold in your stomach,” training us out of natural, expansive breath

The result? A forgotten core that can’t fully support you the way it’s meant to.

How to Reawaken the Core

What your body really needs is 360° breath : expansion in every direction: front, back, and sides.

Try this simple practice:

    1.    Sit or stand tall with ribs stacked over pelvis

    2.    Place your hands around your lower ribcage with your thumbs resting on your back ribs

    3.    Inhale gently through your nose and feel your lower ribs expand outward and your back ribs press into your thumbs

    4.    Exhale slowly and feel your ribs soften back in and down, noticing the pressure and breath move upward through the body

Repeat 5–10 cycles. Notice how your spine feels supported, your shoulders drop, and your nervous system begins to settle.

🎥 Check it out here:

https://www.instagram.com/reel/DPd6lCuj6L2/?igsh=Z2gyaG03ejFramNq

Why It Matters

When you relearn how to breathe this way, you restore the forgotten core — the system that stabilizes you when you walk, when you lift your baby, when you sit at your desk. It prevents back pain, improves posture, and builds strength that truly lasts a lifetime.

Repatterning how you breathe — making it a somatic experience of what it feels like from the inside — makes it even more powerful. It helps your body become aware of what you’re asking of it and allows true change to take place.

The best part? It takes less than five minutes a day.

✨ If you want more guided breathwork and somatic practices, you’ll love my Align & Thrive program where we rebuild your foundation from the inside out.

With love,

Regan