To understand why, we have to zoom out.

As pregnancy progresses, your breathing mechanics naturally change. The diaphragm shifts upward as the uterus expands. The rib cage often flares slightly to accommodate that change. The abdominal wall lengthens under sustained stretch and the pelvic floor is managing increasing load from above. These adaptations are normal and necessary.

But over time, they can alter how pressure is distributed through the system.

Instead of pressure expanding three-dimensionally through the rib cage and abdominal wall, many women begin to rely more heavily on downward pressure strategies. The breath becomes more vertical and less expansive. The rib cage may remain elevated. The abdominal wall may grip or push instead of coordinating.

Into postpartum those breathing and pressure patterns often remain.

So when a woman tries to “engage her core” during exercise or even simple breathing drills, she may unintentionally default to the same strategy her body used during pregnancy — increasing pressure downward instead of redistributing it.

This is what we refer to as bearing down.

And understanding why it happens is the first step in changing it.

What Does Bearing Down Mean?

Bearing down refers to a pressure strategy in which intra-abdominal pressure is directed primarily downward into the pelvic floor rather than being distributed across the entire core system.

To understand this clearly, it helps to think of the core not as a set of isolated muscles, but as a coordinated pressure cylinder. It is a pressure system that includes:

• The diaphragm at the top
• The abdominal wall (front and sides)
• The deep spinal muscles at the back
• The pelvic floor at the bottom

These are meant to work together in response to breathing and load.

When the system is functioning well, an inhale allows the rib cage to expand three-dimensionally — forward, sideways and into the back — as the diaphragm descends. The abdominal wall responds by lengthening slightly to accommodate that pressure. On the exhale, the ribs soften down, the diaphragm rises and the abdominal wall and pelvic floor respond with subtle support. Pressure is not forced in one direction; it is managed and redistributed.

Bearing down occurs when this coordination is disrupted.

Instead of pressure expanding and being shared through the abdominal wall and rib cage, it is driven downward. The pelvic floor receives more force than it is meant to handle, and the abdominal wall may respond by bulging, gripping, or pushing outward rather than recoiling with control.

This is why bearing down often presents visually as doming through the midline or as a visible outward push during exertion. Internally, it can feel like heaviness, pressure, or a sense of bearing weight through the bottom of the system.

Importantly, this pattern is not typically a sign of weakness. In most cases, it reflects an adaptive strategy. The body is attempting to create stability by increasing pressure, especially during effort (as it’s supposed to do). However, without appropriate alignment and breathing mechanics, that pressure is not being directed efficiently.

The goal is not to eliminate pressure — pressure is necessary for strength. The goal is to improve how that pressure is organised and distributed so that it supports the system rather than overloading one part of it.

Patterns That Contribute To Bearing Down

Bearing down rarely happens in isolation. It is usually the result of a combination of alignment, breathing and bracing strategies that shift how pressure is managed through the system.

Several patterns tend to bias the body toward a downward pressure strategy.

1. Rib Flare and Overextension

When the rib cage is tipped forward and the pelvis is tipped forward (often seen as an arched lower back or “chest up” posture), the abdominal wall is already placed in a lengthened position. In this orientation, the diaphragm and pelvic floor are not well aligned with one another.

Because of that misalignment, when you attempt to brace or exert effort, pressure is less likely to expand through the rib cage and abdominal wall and more likely to drop downward. The system simply does not have optimal positioning to distribute load effectively.

This is why rib–pelvis stacking becomes foundational before cueing engagement.

2. Limited Rib Expansion

If the rib cage does not expand well laterally and posteriorly during inhalation, pressure has fewer directions to move. Many women, especially during and after pregnancy, shift toward more vertical breathing patterns where the breath moves primarily into the belly or upper chest.

When the back and sides of the rib cage remain relatively stiff, the diaphragm’s descent does not create balanced expansion. During effort, that restriction often results in pressure being directed downward instead.

Restoring rib mobility and three-dimensional breathing is often one of the first steps in changing this pattern. This is a huge focus in all my postpartum programs.

3. Over-Bracing Without Breath Coordination

Another common contributor is bracing without integrating breath.

If you create tension in the abdominal wall but simultaneously hold your breath or brace at maximal intensity, intra-abdominal pressure increases quickly. Without a coordinated exhale to regulate that pressure, it often travels downward.

This is especially common during strength training when the cue is simply “brace harder” without attention to how pressure is being managed.

Effective engagement is responsive and modulated. It is not maximal tension at all times.

4. Abdominal Gripping or Sucking In

Pulling the stomach in tightly compresses the front of the abdominal wall but does not necessarily improve pressure distribution. In fact, excessive front-body compression can limit rib expansion and further encourage downward pressure.

The abdominal wall needs the ability to lengthen and recoil, not just contract.

In each of these cases, the body is attempting to create stability by increasing tension or stiffness. The issue is not that tension is inherently wrong. The issue is that without appropriate alignment and breathing mechanics, that tension becomes one-directional. Instead of pressure being organised across the system, it is concentrated downward. This is why I am not a fan of the cue ‘pull your belly button to spine’.

The solution, therefore, is not to eliminate bracing or effort, but to improve the underlying mechanics that allow pressure to be distributed more efficiently.

Signs You May Be Bearing Down

Bearing down is not always dramatic or obvious. In many cases, it shows up subtly, especially during movements that feel challenging or effortful. Learning to recognise the pattern starts with observing both what you see and what you feel.

Visually, one of the clearest indicators is doming or bulging through the midline of the abdomen during exertion.

Internally, the sensations are often more telling. You might notice a feeling of pushing downward during effort rather than a sense of lift or containment. Some women describe heaviness through the pelvic floor, especially during higher load movements. Others notice that they instinctively hold their breath when a movement becomes demanding, or that their neck and jaw tense as they brace. (Note – a breath hold aka the Valsalva technique is not bad for the pelvic floor when done correctly!)

A simple self-check can be helpful: when you engage your core or lift something moderately heavy, does it feel like the system is supporting you upward and inward with control? Or does it feel like pressure is being driven downward?

Effective support tends to feel organised and responsive. It is not aggressive or forceful. You should be able to breathe, maintain alignment, and feel tension that is purposeful rather than overwhelming.

If the primary sensation is downward pressure, gripping, or breath holding, that is often an indication that bearing down is occurring.

So How Do We Improve Pressure Management?

If bearing down is a pressure strategy, then improving it is not about eliminating pressure — it is about organising it more effectively.

Pressure is necessary for strength. It allows us to lift, stabilise, and generate force. The goal is not to “use less,” but to distribute it better.

Improving pressure management typically begins with two foundational pieces: alignment and breathing. When those are addressed, strengthening becomes far more effective and far less compensatory.

The Role of Rib–Pelvis Alignment

Before addressing breathing drills or progressing strength work, alignment matters.

If the ribs are flared forward and the pelvis is tipped forward, the abdominal wall is already positioned in a way that makes pressure management more difficult. In this orientation, the diaphragm and pelvic floor are not stacked in a way that allows them to coordinate efficiently.

When you attempt to brace or generate force from this position, pressure is more likely to be directed downward because the system is not aligned to distribute it evenly.

Finding a stacked rib–pelvis position does not mean aggressively tucking your pelvis, flattening your back, or forcing a rigid posture. Instead, it involves allowing the ribs to gently soften down so they sit more directly over the pelvis. This subtle adjustment helps restore a more neutral relationship between the diaphragm and pelvic floor.

In a stacked position:

• The ribs are not thrust forward
• The pelvis is not excessively tipped anteriorly or posteriorly
• The sternum is positioned over the pelvis
• The back ribs are able to expand with inhalation

When this alignment is present, the abdominal wall is better positioned to lengthen and recoil with breath. Pressure has more available directions to move, which reduces the tendency for it to drop downward during effort.

Alignment does not solve everything, but it creates the environment in which breathing and strength work can become more effective.

Using 90/90 Breathing to Restore Alignment and Pressure Control

One of the simplest ways to explore rib–pelvis alignment and improve pressure management is through a 90/90 breathing position.

This position places you on your back with your hips and knees bent to 90 degrees, typically with your feet supported on a wall or box. The goal is not just to lie there and breathe, but to use the position to organise the pelvis and rib cage in a way that encourages better coordination.

With the feet gently pressing into the wall, the hamstrings assist in bringing the pelvis into a more neutral position. This helps reduce excessive anterior tilt without forcing a posterior tuck. From there, you can allow the ribs to soften down and begin exploring more complete rib expansion.

During the inhale, the focus is on feeling the ribs expand laterally and into the back — not just into the belly. The back ribs pressing gently into the floor is often a useful reference point. This encourages the diaphragm to descend in a more balanced way. During the exhale, the ribs draw down naturally as air leaves the lungs, and the deep abdominal wall and pelvic floor respond with subtle support.

What makes 90/90 breathing effective is that it reduces the need to stabilise against gravity in a demanding way. Because the body is supported, you can focus on coordination rather than intensity. This allows you to feel the difference between balanced pressure expansion and a downward push.

From here, additional layers can be added — such as a gentle hip lift or adductor squeeze — to further integrate the system before progressing to more dynamic movements.

Restoring Posterior and Lateral Rib Expansion

When posterior and lateral expansion are limited, pressure has fewer directions to travel. If the rib cage cannot widen and expand three-dimensionally, the system has fewer options for managing load. During exertion, that restriction often results in pressure being directed downward.

Restoring posterior and lateral rib expansion creates space within the system.

On inhalation, rather than thinking about “belly breathing,” the focus shifts to allowing the rib cage to expand outward to the sides and into the back. You might imagine the lower ribs widening like an umbrella or gently pressing into the floor if you are lying down. This expansion is not forced; it is a result of allowing the diaphragm to descend fully.

On exhalation, the ribs naturally recoil inward and downward as air leaves the lungs. This is where subtle support occurs. The abdominal wall responds by gently tensioning, and the pelvic floor mirrors that response without gripping or pushing.

The key word here is subtle.

Engagement does not need to be maximal. In fact, excessive effort often recreates the very pattern we are trying to change. When posterior and lateral expansion improve, the system becomes more responsive. Pressure is shared rather than forced.

This is why breathing drills that emphasise back and side rib movement are often foundational before progressing to higher load core or strength work.

Using Rockback Breathing with Band Feedback

One practical way to explore posterior and lateral rib expansion is in a childs pose with t-spine flexion, particularly with a band placed around the lower ribs for feedback.

In this position, you begin on hands and knees with a light resistance band wrapped around the lower rib cage. The band should sit around the base of the ribs. Its purpose is not to compress you, but to give you tactile awareness of rib movement.

As you gently rock your hips back toward your heels, you round your spine to add length to the backside and compress the front side, which encourages the ribs to move posteriorly.

On inhalation, the goal is to feel the band expand — not just forward, but out to the sides and especially into the back. Because you are in a quadruped position, gravity provides subtle feedback. If the lower back is excessively arched, you will feel it. If the ribs remain stiff, the band will not expand evenly.

On exhalation, allow the air to leave slowly and feel the ribs gently narrow under the band. The abdominal wall should respond with quiet tension. There should be no visible pushing through the belly and no downward pressure into the pelvic floor.

What makes this drill effective is the combination of position and feedback. The rockback reduces extension bias, and the band gives you immediate information about whether your ribs are actually expanding posteriorly or if the breath is remaining shallow and anterior.

Over time, restoring this posterior rib expansion gives pressure more options. When you return to upright strength movements, your system is better able to distribute load through the rib cage and abdominal wall rather than defaulting to a downward strategy.

Foundational Exercises to Improve Coordination

Before progressing to higher load or intensity, it is often helpful to retrain how the system manages pressure in supported positions.

The goal at this stage is not to create maximal tension. It is to restore coordination between the ribs, abdominal wall, pelvis, and pelvic floor so that pressure can be organised more efficiently. When that coordination improves, strength work becomes more productive and symptoms such as doming or heaviness are less likely to appear.

Several foundational drills can support this process.

90/90 Hip Lift with Adductor Squeeze
This variation builds on basic 90/90 breathing by adding gentle hamstring and inner thigh engagement. The hamstrings assist in positioning the pelvis, while the adductors connect into the pelvic floor and deep abdominal system. Together, they help create a bottom-up sense of support without gripping. The focus remains on maintaining posterior and lateral rib expansion while allowing the pelvis to stay neutrally organised.

Hooklying March with Band Reach
In this position, a light band held in the hands encourages serratus and upper abdominal integration while the alternating march introduces dynamic load. The key is maintaining rib control and breath coordination as one leg lifts. If pressure drops downward or the ribs flare, the system is not yet ready for greater intensity. This drill teaches the body to manage pressure while movement is introduced.

Glute Bridge with Adductor Squeeze
The bridge introduces more load through the hips while reinforcing alignment and inner thigh engagement. When performed with attention to rib position and breathing, it becomes a powerful integration exercise rather than just a glute movement. The abdominal wall should respond with controlled tension, not visible pushing or downward pressure.

Hands and Knees Breathing with Forward Reach + Iso Adductors
Returning to a quadruped position reduces the demand of gravity while maintaining awareness of rib expansion and pelvic positioning. Placing a block or ball between the knees encourages gentle adductor engagement and pelvic floor coordination. Adding in the arm reach demands more stability and can be a great stepping stone towards moves such as bird dogs. This position also allows you to feel pressure distribution clearly without the distraction of heavy load.

These drills are not about “doing less.” They are about building a more efficient foundation. When the system learns to expand, recoil, and stabilise without excessive downward pressure, strength training becomes more organised and resilient.

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Final Thoughts

If you recognise yourself in this description, it is important to understand that there is nothing inherently wrong with your body.

Bearing down is a very common pressure strategy, particularly during pregnancy and into the postpartum period. Your body adapts intelligently to the demands placed upon it. As the rib cage shifts, the diaphragm is displaced, and the abdominal wall lengthens, the system often finds ways to create stability with the options available at the time. Increasing downward pressure is one of those options.

Improving pressure management is not about bracing harder, gripping more, or tightening aggressively. It is about restoring alignment, expanding the rib cage three-dimensionally, and allowing the diaphragm, abdominal wall and pelvic floor to coordinate again.

When that coordination improves, strength begins to feel different. Movements feel organised rather than effortful. Support feels responsive rather than forceful. Instead of pressure driving downward, it is shared across the system.

That shift — from force to coordination — is often the missing piece in rebuilding a strong, resilient core.

Whether you are early postpartum, further along in your strength journey, or simply feeling stuck with core training — this is exactly the progression we work through inside Core Rebuild.

The program is designed to restore rib–pelvis alignment, rebuild posterior and lateral expansion, and progressively layer strength without reinforcing downward pressure strategies. Rather than jumping straight to intensity, it focuses on coordination first, then load, so that your core supports you efficiently as demands increase.

If you’re ready to move beyond gripping and bracing and into organised, resilient strength, Core Rebuild walks you through that process step by step. Try your first 7 days for free.