1 in 4 women suffer from Pelvic Floor Dysfunction, whether that’s if your pelvic floor is weak (increased frequency of urination, increased urgency) perhaps after a pregnancy, or tight (feeling constipated, painful sex, pelvic pain). The pelvic floor can also be weak and tight at the same time, but more on that later.
What many are unaware of, is that we can change the quality of our pelvic floor by simply breathing.
The thoracic diaphragm (the muscle we use to breathe) and the pelvic floor are interlinked.
When we inhale, the diaphragm descends to let air into the lungs. At the same time, the pelvic floor descends, to compensate and give more space to the surrounding organs. When we exhale, the diaphragm ascends, and so does the pelvic floor. They move together and are always connected. If we’re holding our breath, or breathing too fast, this directly affects how the pelvic floor is moving.
Here is a diagram that shows this clearly from the great https://pelvicpainrehab.com/
Before we train the pelvic floor, whether that’s training to strengthen it or training it to relax, we first have to retrain it.
Focusing on diaphragmatic breathing helps us do this.
Once we get the pelvic floor and diaphragm moving well together, then we can move towards relaxing or strengthening the pelvic floor.
You can do this in the comfort of your own home. It may take some time to get used to diaphragmatic breathing, but practice makes perfect.
A lot of people suffer from pelvic floor problems, and while it’s common, a lot of people end up just putting up with it. Seeing a pelvic health osteopath or a pelvic health physiotherapist can help reduce your symptoms.
Pooja Guria
Senior Osteopath
