Pelvic issues are common, and often connected.
Urine leakage, painful sex, pelvic pain, a postpartum belly that will not budge, low back discomfort: these problems can affect women whether or not they have had a baby in the past year, and they are often silently endured rather than treated. The body works as a single interconnected system, so tightness in one muscle can quietly create problems elsewhere. An elderly woman managing bladder incontinence for years may develop tight inner thigh muscles from constantly guarding against leaks. A new mother with arm numbness may be carrying tension in her neck and shoulders from nursing posture. A woman with painful sex may be dealing with pelvic floor muscles that cannot relax. These are just a few examples of pelvic issues that frequently go unaddressed.
A simple breathing exercise can help.
Breathing exercise is a basic foundation of pelvic health. The diaphragm, the main muscle used in breathing, is directly connected to the pelvic floor, so every movement of the diaphragm affects the pelvic floor as well.
Try this: sit comfortably with your eyes closed and your hands resting around your waist. Take a deep breath in through your nose, letting your belly expand forward, sideways, and back while keeping your chest still. Hold for a second or two, then breathe out slowly through your mouth, making an “S” sound. Notice how much mobility that single breath creates through your belly, rib cage, and pelvic floor. The key to this exercise is executing the breathing pattern correctly in order to see its effects.
What proper breathing does for you.
Practiced consistently, proper breathing improves blood flow, reduces stress and promotes relaxation, relieves pain, helps correct posture, and lowers heart rate and blood pressure.
Talk to a pelvic health specialist.
To learn more about how breathing exercises can help with your specific pelvic issues, speak with a pelvic health specialist or physical therapist who can tailor the technique to your needs.