Pelvic floor engagement breathing exercise (3 min read)

Did you know that the diaphragm and the pelvic floor are interconnected anatomically and functionally?  

The  diaphragm is famous for contracting and flattening during inhalation, which increases the volume of the thoracic cavity and draws air into the lungs, whereas the pelvic floor is a group of muscles, ligaments, and connective tissue that forms a supportive sling across the bottom of the pelvis.

These two seem remote but they are inextricably connected by the transverse abdominis (deep abdominal muscle) and form forming what is known as the "core cylinder". 

Why is it important for pregnant people to optimize and synchronize diaphragmatic breathing with the pelvic floor?

1. Maintains Core Stability and Support:

• Diaphragmatic breathing promotes coordinated movement between the diaphragm and pelvic floor, helping to maintain the strength and function of the pelvic floor muscles. This support is essential for preventing pelvic floor dysfunction, such as incontinence and pelvic organ prolapse.

2. Prepares for Labor and Delivery:

• Diaphragmatic breathing techniques are often used in childbirth education classes to help manage labor pain. Effective breathing patterns can help during the pushing phase of labor, ensuring coordinated effort and reducing the risk of exhaustion and injury.

3. Supports Postpartum Recovery:

• Postpartum recovery involves rebuilding core strength and function. Diaphragmatic breathing lays the foundation for this rehabilitation, ensuring that the core muscles, including the diaphragm and pelvic floor, work together effectively.

I like to add visualization when guiding the class into diaphragmatic breathing for pelvic floor engagement, like visualizing a balloon rising up when you exhale, and an elevator going down when you inhale. 

If you only have one take away from this post: just remember it's equally important to engage and relax our pelvic floor because, without proper release, there’s no room for effective contraction. This concept mirrors the familiar yoga cue: "Lengthen and find space on the inhale, and bend on the exhale." 

Plus, in our fast-paced, stressful city dwelling lives, many of us tend to unconsciously hold tension in our pelvic floor (and of course a range of other muscles). Without releasing this tension, our muscles can't function optimally, which can impact everything from core stability to overall well-being.

I also suggest trying different positions when you practise this breathing exercise, like in child’s pose, lying down and standing. 

I guarantee that the difficulty level varies but all will activate the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety.

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