Yes, You Can Heal Postpartum Prolapse: A Breath-Led Return to Core Confidence
Part One: Yes, You Can Heal Postpartum Prolapse: A Breath-Led Return to Core Confidence
Part Two: Why Kegels May Be Holding You Back: A New Perspective on Prolapse Healing
Part Three: Running After Prolapse: When to Return and What Your Core Needs First
Part Four: Breathe to Lift: Core-Centered Breathing Techniques to Heal Prolapse
Part Five: Posture That Heals: Realigning Your Spine to Support Prolapse Recovery
Part Six: The #1 Exercise for Prolapse Recovery
If you’ve just walked out of your 6-week postpartum appointment and heard the word “prolapse” for the first time—pause here. Breathe. What you’re feeling is valid. The tightness in your chest, the swirl of confusion, the quiet question underneath it all: What does this mean for me now?
You are not broken. And you are not alone.
Prolapse is not the end of your story—it can be the beginning of deeper embodiment. While your body may not resolve this on its own, it carries every code it needs to repair and restore. It just needs the right support. Not force. Not fear. Just coherent, aligned support to return to its natural intelligence.
And that is possible.
Reclaiming the Core: What to Do After a Prolapse Diagnosis
First, breathe.
If you’ve just been told you have a prolapse, it’s natural to feel a wave of fear, confusion, or even grief. But hear this clearly: you are not broken, and this diagnosis is not a sentence. It’s an invitation—to deeper listening, to more aligned support, and to a more empowered relationship with your body.
Prolapse is more than the sensation of heaviness in your pelvic floor. It reflects an imbalance across the entire core system—your diaphragm, deep abdominals, pelvic floor, rib cage, and spinal stabilizers. These aren’t isolated structures; they are a unified pressure system, and their function is intimately guided by one primary force:
Your breath.
The movement of your breath shapes the position of your organs. When your breathing patterns shift into coherence, your core muscles recalibrate—and that is how prolapse begins to reverse. Not by force. By alignment.
Whether your symptoms are recent or something you’ve carried for years, the healing pathway remains the same: restore core harmony through breath-guided, integrative support.
All Prolapse Can Heal - Even Grade 3
No matter the grade you’ve been diagnosed with, healing is possible.
Thousands of women have returned to full pelvic health through the very same techniques I teach in The Core Recovery Method®. This is not a temporary fix—it’s a return to internal sovereignty.
Here’s how one mother described her journey:
"After 13 years of living with a grade 3 prolapse following a traumatic birth, I had come to believe healing wasn’t truly possible. I’d tried everything—from physical therapy to holistic approaches—with only marginal relief. Then I discovered The Core Recovery Method®. Within three months of following the protocol, I returned to my OBGYN and was told the prolapse was completely gone. I was stunned. But even more powerful was how I felt—centered, empowered, and reconnected to my body in a way I hadn’t experienced since before childbirth. As a face yoga teacher, I’ve always believed in the body’s ability to self-heal, but this method offered a depth and coherence I hadn’t found anywhere else. Years later, I continue to practice—and I haven’t had a single issue since. This work is truly revolutionary.”
—Niki, Mother of 3, Denmark
Traditional medicine often turns quickly to surgical solutions. But surgery, while sometimes necessary, does not address the root cause of prolapse: misaligned core mechanics and disrupted breath-based coordination. Without addressing these foundations, even surgical interventions can be temporary.
Healing is not just possible—it is biological. You were designed for recovery. Let your breath lead.
How to Heal Prolapse from the Inside Out
True prolapse recovery begins not with force, but with alignment—with your breath, your biology, and your body's innate design to heal when the field is supported.
The Core Recovery Method® protocol integrates the multidimensional pillars that restore your core to coherence and your organs to center. Here's how we begin:
Hydration + Nourishment = Fascia Repair
Your connective tissue—fascia, ligaments, organ sheaths—is made of collagen, water, and mineral-rich elasticity. To rebuild and restore, your body needs raw materials in harmony.
• Water: Drink at least half your body weight (in ounces) each day. Add trace minerals to enhance cellular absorption. Hydration is not just intake—it’s infusion.
• Protein: 70–100 grams daily of high-quality protein rebuilds the scaffolding of your pelvic support system.
• Healthy Fats: Avocado, olive oil, and grass-fed butter increase fascia pliability and repair speed. Fats carry the codes of regeneration.
This isn’t a diet. It’s a biochemical reweaving.
Bowel & Bladder Harmony
Your pelvic organs don’t live in isolation—they are tethered, supported, and suspended by fascia. When the system is stagnant, prolapse is amplified.
• Bowel Clarity: Aim for 1–3 effortless bowel movements daily. No straining. Constipation increases downward pressure. Add fibrous plants and, if needed, psyllium husk to soften flow.
• Bladder Ease: Leaks, urgency, and frequency often reflect organ position, not organ dysfunction. Don’t hold your urine; empty fully when you feel the urge, and never strain.
Restoring elimination rhythm is foundational. The body cannot rise while clenching what it’s meant to release.
Exercise That Lifts (Not Pushes Down)
Most exercise regimens unintentionally increase intra-abdominal pressure, worsening prolapse. The Core Recovery Method® uses intelligent movement that draws the organs up and the core into harmony.
• Hypopressive Training: This powerful technique activates the involuntary fibers of your pelvic floor and deep abdominals through breath—not strain. It lifts from within.
• Eccentric Core Activation: Rather than crunching or bracing, we train your abdominals through expansion. This strengthens the internal ligaments and fascia with length, not compression.
• Postural Integration: Your spine and rib cage influence organ position. When your posture elongates, your organs follow.
This method re-patterns your entire core system, restoring support that’s natural, not forced.
Everyday Healing Through Breath & Posture
Healing doesn’t only happen on a yoga mat. Every breath, every posture, very movement, every way you hold yourself is part of your recovery.
Even if you’re not yet ready for full movement practice, begin with this:
• Breathe from the ribcage, not the belly.
• Sit with length in your spine.
• Stand without locking your knees.
• Release the habit of clenching your glutes or holding your breath.
These micro-shifts tell your body: “We are safe. We are strong. We rise.”
The Healing Arc: Patience, Presence, and Progress
Healing prolapse is not a race, it's a return to the body’s natural rhythm, to internal trust, and to the knowing that you are not broken, you are recalibrating.
Your prolapse did not appear in a moment; it was shaped slowly, often silently, through patterns of posture, pressure, and disconnection. And now, healing will unfold just as gradually through breath, nourishment, alignment, and the loving consistency of your presence.
You may wonder:
“When can I run again?”
“When will I feel strong enough to lift?”
“When can I jump with my kids and feel free in my body again?”
These are beautiful questions. And the answer is:
When your core remembers how to hold you.
Begin with movement that honors your healing—walking, swimming, and glute activation are perfect gateways. Let your breath lead. Let pressure dissolve. And as your symptoms soften and your core re-centers, you’ll naturally rise into more—without force, without fear.
Healing is not about getting “back to normal.” It’s about building a new normal—one where you trust your body again. I have witnessed this reclamation in women who had nearly given up, even 10, 15, 20 years post-diagnosis. They healed. Fully. And so will you.
Your organs are not falling—they are asking to be lifted by your breath, your posture, and your presence.
Healing prolapse is not about fixing what’s broken.
It’s about remembering the original design of your core and restoring the breath-pattern that holds everything in place.
Hydration nourishes your fascia.
Movement lifts from within.
Posture re-centers your field.
And your breath—the deepest intelligence in your body—becomes the guide.
