Why Deep Breathing is Important for the Pelvic Floor

We’ve heard it before: deep breathing can help reduce stress, promote relaxation, and boost mood. But did you know its is also deeply intertwined with the pelvic floor? Deep breathing exercises may be an integral part you could be incorporating if you have pelvic floor dysfunction (PFD). Deep breathing exercises, specifically diaphragmatic breathing, are more than just a method for stress relief. It acts as a gateway to enhancing pelvic floor health And did you know that physical therapy can also treat PFD? Physical therapy not only aids in improving core strength, but also helps to foster a harmonious relationship between respiratory health and the pelvic floor musculature. Embracing this connection offers a holistic approach to pelvic health, significantly impacting your quality of life. This article will address the relationship between deep breathing and the pelvic floor, review the anatomy of the pelvic floor, and explore the benefits of deep breathing and mindfulness for relaxation.

**This is not medical advice. Please consult your medical provider for more information.

What is the Pelvic Floor?

The majority of the pelvic floor is composed of a group of muscles that are layered within the pelvis. They run from the pubic bone to the tailbone and around either side of your pelvis. Imagine your pelvis is like a bowl. If you are holding the bowl and looking into it, the majority of these pelvic floor muscles would be along the bottom and sides of this bowl.

While there are many muscles involved in the pelvic floor, there are a few we will focus on:

• Levator ani: A grouping of three separate muscles known as puborectalis, pubococcygeus, and iliococcygeus. It wraps the entirety of the pelvis and composes the bulk of the pelvic floor musculature.
• Coccygeus: This smaller muscle is located in the back of the pelvis.
• Piriformis: This muscle is located even further back than coccygeus and is a main hip stabilizer. It also has nerves from the low back that travel underneath it which makes it an important muscle to consider when dealing with low back pain, pelvic floor pain, and sciatica.

Understanding the Pelvic Floor

The pelvic floor muscles play a crucial role in both men’s and women’s health, as anybody with a body has a pelvic floor! These muscles form a supportive sling across the base of the pelvis, assisting in the regulation of bladder and bowel movements, and plays a key part in sexual function.

Think of the pelvic floor as the foundation of a building. Just as a building requires a strong base to stand, our bodies rely on a well conditioned pelvic floor to operate smoothly. At the same time, muscles that are tight, or hypertonic, can also contribute to a poorly functioning pelvic floor.

Despite its importance, pelvic floor health often flies under the radar until issues surface. Common complications from pelvic floor dysfunction include incontinence, discomfort, pain during sex, and heaviness. You may find that you have poor core or glute strength, poor hip mobility, upper chest breathing, and either weak pelvic floor muscles or excessively tight muscles that are “always on.” This is what we refer to as hypertonic. All of this, regardless of what you experience (as everyone’s experience is difference), it can impact your overall wellness and quality of life.

The good news is that targeted exercises focusing on your specific impairments can improve function and reduce symptoms over time. Exercises, like deep breathing, will focus on relaxation, reducing what is too tight, increasing strength, and making sure the pelvic floor is functioning optimally.

How the Abdominals Work with the Pelvic Floor

The abdominals are composed of four layered muscles. The deepest muscle layer is known as your transversus abdominis. This muscle co-contracts with the pelvic floor muscles.

The abdominals and pelvic floor muscles also contract and relax with the diaphragm, the main muscle involved in breathing. Together, they all work to promote breathing and intrabdominal pressure (IAP).

When you inhale, the diaphragm contracts and flattens by moving downwards. This helps pull air into the lungs. When you exhale, the diaphragm relaxes and returns to its dome-like shape. This pushes air out of the lungs.

As you can see in the images above, the pelvic floor moves with the diaphragm. When the diaphragm contracts and moves downward during inhalation, the pelvic floor also moves downward. At the same time, the abdominals lengthen providing more room for the lungs to fill with air and expand. During exhalation, the diaphragm relaxes back to its original position and the pelvic floor follows and moves upwards. The abdominals also contract and help move air out of the lungs.

Check out this blog post to learn how to breathe deeply and properly.

Mindfulness and Relaxation Techniques

You can tap into a profound source of stress relief and holistic health through incorporation of mindfulness and relaxation techniques. By grounding ourselves in the present moment, we not only heighten our awareness of our body’s movements and sensations, but also foster a deeper connection between our mind and body.

This mindful approach enhances the effectiveness of pelvic floor strengthening, as well as relaxation, depending on what your body needs. A simple yet profound practice to integrate is diaphragmatic breathing. As explained above, the synergy between your breath and your pelvic floor is very interconnected.

Other mindfulness techniques include meditation, body scanning, mindful movement, qigong, yoga, and listening to calming music. Such mindfulness practices not only aid in respiratory health, but also in managing pelvic floor health, creating a foundation for overall wellness.

Deep Breathing Promotes Relaxation

Pelvic floor dysfunction (PFD) can come not only from weak pelvic floor muscles, but also from really tight muscles. Problems can arise just as easily from muscles that have a hard time relaxing. If you have issues with muscles that have a difficult time relaxing, deep breathing can assist with “letting go.”

This is why performing kegel exercises over and over again might not be the best thing for PFD depending on which symptoms may be present. Kegel exercises work on contracting the muscles of the pelvic floor. Muscles that are tight do not need continuous contraction as this does the opposite of what needs to be achieved.

The good news is physical therapy can help retrain all of these muscles and provide a comprehensive plan based on each individual’s needs.

Benefits of Deep Breathing on Pelvic Floor Health

Deep breathing exercises, especially diaphragmatic breathing, have a profound impact on pelvic floor health. When you engage in deep breathing, you’re not just filling your lungs with air and oxygenating your body. You’re also engaging and relaxing your pelvic floor muscles. This action can lead to several significant benefits:

• Stress relief: The process of deep breathing activates the body’s parasympathetic nerve system, reducing stress. In turn, this helps in reducing the tension in the pelvic floor muscles. This relaxation is crucial for those suffering from conditions exacerbated by stress and tension.
• Enhanced core strength: Diaphragmatic breathing is a foundation for core stability. The activation of the abdominal muscles during these breathing exercises supports the pelvic floor, offering a holistic approach to strengthening that benefits both women’s and men’s health.
• Mindfulness and relaxation: Engaging in practices that combine mindfulness with deep breathing, such as yoga, encourages a holistic approach to pelvic health. This mindfulness can lead to more significant awareness and control over the pelvic floor muscles, contributing to both physical therapy and relaxation techniques.

Practical Tips for Incorporating Deep Breathing into Your Routine

1. Start with mindfulness: Sit or lie down in a quiet, comfortable space. Close your eyes and bring your focus to your breath, observing the natural rhythm without trying to change it. This awareness builds a foundation for pelvic floor health by promoting relaxation.
2. Practice diaphragmatic breathing: Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise first and your upper chest second. This engages your diaphragm, enhancing respiratory health.
3. Incorporate core strengthening exercises: Just as the diaphragm and deep breathing are important for the pelvic floor, it is also important for core strengthening. In order to incorporate deep core activation and strengthening exercises, you have to be able to breathe properly.
4. End with relaxation techniques: Finish your practice by visualizing tension leaving your body with each exhale. This not only aids in stress relief but also reinforces the connection between deep breathing exercises and the pelvic floor.

Related Articles on Core Strengthening and the Pelvic Floor

• Forget Crunches! There are Better Ways to Improve Core Strength
• Core Strengthening Exercises to Reduce Back Pain
• How to Strengthen Your Deep Core
• Why Deep Breathing is Important for the Pelvic Floor
• Unlock Your Inner Thigh Tightness and Move More Freely

When to Seek Professional Help

If you find yourself struggling with incorporating deep breathing exercises into your routine or if pelvic floor health concerns persist, it might be time to seek professional advice. Pelvic floor physical therapy offers a tailored approach to addressing individual issues, ensuring that exercises are performed correctly for maximum benefit and not contributing to any symptoms or making things worse. Physical therapy can provide additional support, guiding you through pelvic floor strengthening exercises that improve core strength and overall wellness. Remember, navigating challenges is part of the journey towards holistic health, and seeking professional advice when needed is a step in the right direction.

TL;DR

Pelvic floor physical therapy can help with strengthening and coordination of the pelvic floor, abdominals, and diaphragm which can help with pelvic floor dysfunction (PFD). Deep breathing exercises are a good way to help promote relaxation of not only the pelvic floor, but of the entire body as well.