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Why Breathing Properly is Crucial for Supporting Your Pelvic Floor Health.

Updated: May 17, 2024

I don’t know about you, but until I started practicing yoga (or, perhaps, trying to run my best mile) breathing was something I didn’t think about often, if at all.  It just happened automatically, and there was no concern about whether it was optimal, effective, or causing me to have symptoms as I aged.  Little did I know poor breathing habits can cause low energy, brain fog, dental or jaw issues, and bad breath; they can contribute to neck and/or shoulder tension, back pain, abdominal pain, and pelvic floor dysfunction, as well as anxiety, and changes to our heart rate and blood pressure.  As you can see, breathing impacts our nervous, cardiovascular, and musculoskeletal systems. Yes, indeed, there is a correct way to breathe – one that takes full advantage of your lung capacity, helps to stabilize and support your spine, reduces the “stress response”  and even supports the health of your core – which just so happens to include your pelvic floor. I hope that this information makes as much of an impact on your health as it did mine.




A fit male with well-developed ab muscles.
NOT my"core" - nor my abs! (Probably not yours either).


As you can see in the diagram below, our “core” is comprised of much more than just the abdominal muscles (though many picture the Rectus Abdominus that forms the well-known “six” or “eight-pack” when they hear “core”).  The core is actually a group of muscles that create a cylinder or canister shape much like a soda can.  The top of the canister is created by the respiratory diaphragm.  The superficial abdominal muscles (Rectus Abdominus, External Obliques) and deep abdominal muscles (Internal Obliques, Transversus Abdominus) form the front and sides of the canister.  The back side is formed by the Multifidus, and Erector Spinae around the spinal column, the lower back muscles (Quadratus Lumborum,  and a portion of the TA), and the mid to upper back with the Latissimus Dorsii.  (Some include muscles of the hips (including the Glutes) because of their important role in stabilizing the spine and core, and their important connection to pelvic floor function.)  The pelvic floor muscles (Levator Ani group and the Coccygeus) form the bottom.  These muscles together form a cylinder from your upper ribs and back down to your pelvic floor.





When you inhale, your ribs expand and the respiratory diaphragm flattens, lowers, and gently presses your organs down, creating space for the lungs to fill. Your pelvic floor and abdominal muscles respond to that pressure by lengthening and expanding to make room for your organs. The pelvic floor, when functioning well, matches the pressure from above with similar pressure below. When you exhale, your ribs draw back in and down, your diaphragm recoils, and the pelvic floor and abdominal muscles contract and shorten, with everything returning to its starting (hopefully, resting) position.


Basically, this all works as a pressure system. If any part of the system is not working correctly, the whole system starts to fall apart, and the pelvic floor is often where we "pay the price".

This is due to its location at the bottom of the canister where it is affected by gravity, pressure from bearing down or from the weight of the organs and our bodies, or other factors that come with age or habit, such as weakness, tightness, scar tissue, stress, poor posture, bad habits, poor alignment, and dysfunctional breathing patterns.  Even worse, muscle tension and weakness, injuries, or pain can contribute to pelvic floor issues because we compensate by using other body parts and recruiting other muscles to do their job.   It is common to find people with pain or chronic tension/tightness in their neck, jaw, shoulders, diaphragm, hips, back, glutes, and feet because they are working overtime to stabilize an ineffective pelvic floor and core! 

 

The way we breathe is impacted by our posture; by tension-inducing stress, anxiety, and emotions; and by pain, chronic illness (or injury)  – as well as poor habits.  And our pelvic floor is affected by the way we breathe.

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The way we breathe directly impacts the muscles of our pelvic floor due to the pressure system. Many people breathe primarily with their upper neck and chest muscles, which causes a decrease in movement of the respiratory diaphragm. If your diaphragm isn’t moving as it should, then it is very likely your pelvic floor muscles aren’t either.   Others breathe into the belly forcing pressure down into the pelvic floor.  This can lead to a myriad of pelvic floor dysfunctions: decreased strength or undue tension in the pelvic floor, pelvic organ prolapse, and urinary, bowel, or sexual dysfunction, as well as painful trigger points.  Consequently, ongoing painful stimulus causing ‘fight or flight’ activation of the nervous system causes even more shallow, tense breathing – which becomes a vicious “feedback” circle. By now it is becoming clear that the way we breathe is impacted by our posture and alignment; by tension-inducing stress, anxiety, and emotions; and by pain, chronic illness (or injury)  – as well as poor habits. And our pelvic floor is affected by the way we breathe.



If you have read this far, you are probably aware HOW connected we truly are! Because the pelvis is at the center of the body problems radiate to it and from it.


Look for Part II to learn HOW to breathe to bring health and balance to your Pelvic Floor, avoid further pelvic floor dysfunction, and benefit the rest of your body to boot! If you are unsure of whether you are breathing correctly, or you have pelvic floor symptoms that don't improve, do reach out to a Certified Yoga Therapist or a Pelvic Floor Physical Therapist for help.






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