The Surprising Connection Between Breathing and Your Pelvic Floor
As pelvic floor therapists, we’ve worked with countless moms who’ve experienced pelvic discomfort, incontinence, or feelings of weakness after having children. One of the most underappreciated, yet profoundly impactful tools for pelvic floor health is something you do over 20,000 times a day: breathe. Understanding the intricate relationship between breathing and your pelvic floor can empower you to support your body’s recovery and overall health.
The Three Diaphragms of the Body
To fully grasp the connection between breathing and your pelvic floor, we need to explore the concept of the body’s three diaphragms:
The Glottis: This is the diaphragm located in your throat, controlling airflow in and out of the lungs. It’s essential for regulating pressure in your respiratory system.
The Breathing Diaphragm: Also known simply as the diaphragm, this large, dome-shaped muscle sits at the base of your ribcage. It’s the primary driver of breath and plays a crucial role in maintaining core stability.
The Pelvic Diaphragm: Commonly referred to as the pelvic floor, this group of muscles forms the base of your core and supports your pelvic organs.
These three diaphragms are interconnected and work as a coordinated system. When one is out of sync, it can impact the others, leading to issues like pelvic pain, prolapse, or even lower back discomfort.
How the Pelvic Floor Responds to Breath
Every breath you take creates a wave-like movement throughout your core system. When you inhale, your breathing diaphragm moves downward, increasing pressure in your abdominal cavity. To balance this pressure, your pelvic floor also gently descends. As you exhale, the diaphragm moves upward, and your pelvic floor contracts slightly to assist in releasing pressure.
This rhythmic coordination helps maintain the health and tone of your pelvic floor. However, disruptions—such as shallow chest breathing, excessive tension, or poor posture—can create imbalances. These imbalances might manifest as urinary incontinence, pelvic pain, or core instability.
The Role of the Vagus Nerve
The vagus nerve, a major component of the parasympathetic nervous system, plays a vital role in connecting your breath to your pelvic floor. This nerve travels from your brainstem down through your throat, diaphragm, and into your abdomen, influencing functions such as heart rate, digestion, and relaxation of pelvic floor muscles.
Deep, diaphragmatic breathing activates the vagus nerve, shifting your body into a state of calm and repair. This relaxation response can help reduce pelvic floor tension and improve symptoms related to overactive pelvic floor muscles, such as pain or difficulty emptying your bladder.
Practical Tips to Harness the Breath-Pelvic Floor Connection
Practice Diaphragmatic Breathing:
Sit or lie in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to rise as your chest remains still.
Exhale slowly through pursed lips, feeling your belly fall.
Repeat for 5-10 minutes to promote relaxation and enhance pelvic floor coordination.
Incorporate Breathing into Exercise:
Coordinate your breath with movement to improve pelvic floor engagement. For instance, exhale as you lift a weight or perform a squat to naturally activate and protect your pelvic floor.
Mind Your Posture:
Poor posture can limit your diaphragm’s ability to move fully, impacting your pelvic floor’s function. Aim for a neutral spine when sitting or standing to encourage optimal core and pelvic floor mechanics.
Seek Professional Guidance:
If you’re dealing with persistent pelvic floor symptoms, a pelvic floor therapist can assess your breath mechanics, posture, and muscle function. They’ll provide personalized strategies to restore balance and strength. Want to work with us? Fill out this form to receive a call to learn more about our approach!
Beyond the Pelvic Floor: Whole-Body Benefits
Breathing isn’t just about your pelvic floor. Deep, intentional breaths can improve your mental health, reduce stress, and enhance your overall quality of life. When you strengthen the connection between your breath and your body, you’re taking a significant step toward holistic health.
Moms, your pelvic floor does so much for you—from supporting your organs to helping you stay continent and pain-free. By prioritizing your breath and learning how it integrates with your pelvic floor, you’re not just addressing symptoms; you’re building a foundation of strength, resilience, and well-being. And the best part? It starts with something you’re already doing: breathing.