Diaphragmatic breathing & your pelvic floor
What is Diaphragmatic Breathing?
Diaphragmatic breathing is a technique that involves fully engaging the diaphragm when inhaling, allowing the lungs to expand fully and bringing air deep into the lower lobes of the lungs. This type of breathing contrasts with shallow breathing, which predominantly uses the upper chest and can contribute to tension and inefficient oxygen exchange.
The Connection Between Diaphragmatic Breathing and Pelvic Floor Health
The diaphragm and the pelvic floor muscles work together as part of your core's deep stabilizing system. Proper breathing patterns directly impact the function of your pelvic floor muscles, which are essential for supporting the pelvic organs, maintaining continence, decreasing pain and providing stability during movement.
Steps for Diaphragmatic Breathing:
Positioning: Start by lying down on your back with your knees bent, or sit comfortably in a chair with your feet flat on the floor. Place one hand on your chest and the other on your abdomen, just below the ribcage.
Inhale: Slowly inhale through your nose. Focus on directing the breath down into your ribcage and abdomen. You should feel your ribs widen and abdomen rise under your hand, while the hand on your chest remains relatively still.
Exhale: Gently exhale through your mouth, allowing your ribs to come together and abdomen fall as the diaphragm relaxes. Your hand on your abdomen should move inward while the hand on your chest remains still.
Rhythm: Practice inhaling for a count of four, holding the breath for a count of two, and exhaling for a count of six. Adjust the timing as needed, ensuring that the exhalation is longer than the inhalation to promote relaxation.
Repetition: Practice this technique for 5-10 minutes, 2-3 times daily, or whenever you feel stressed or tense.
Key Points of Connection:
Core Coordination: The diaphragm and pelvic floor muscles work in harmony during breathing. As you inhale, the diaphragm contracts and moves downward, while the pelvic floor relaxes slightly. Upon exhalation, the diaphragm moves upward, and the pelvic floor gently contracts. This coordinated movement helps maintain the pressure within the abdominal and pelvic cavities, supporting core stability.
Pelvic Floor Relaxation: Diaphragmatic breathing encourages the relaxation of the pelvic floor muscles. This is particularly beneficial for individuals with pelvic floor tension or hypertonicity, where the muscles are overly tight, leading to discomfort or dysfunction. Relaxing the pelvic floor through deep breathing can aid in reducing tension and improving muscle flexibility.
Posture and Alignment: Proper diaphragmatic breathing promotes optimal posture and spinal alignment, which in turn supports the alignment of the pelvic floor. Poor posture, especially when sitting or standing, can lead to excessive strain on the pelvic floor muscles, contributing to dysfunction.
Stress Reduction: Chronic stress often leads to shallow chest breathing and increased tension in the body, including the pelvic floor. Diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation and reducing the physical manifestation of stress, such as pelvic floor tension.
Incorporating Diaphragmatic Breathing into your Day
Daily Practice: Integrate diaphragmatic breathing exercises into your daily routine to promote relaxation and optimal pelvic floor function.
During Physical Therapy: Use diaphragmatic breathing as a foundational technique during pelvic floor physical therapy exercises. It can help in the effective performance of Kegel exercises and other pelvic floor strengthening or relaxation techniques.
Mindful Movement: Practice diaphragmatic breathing during activities such as yoga, Pilates, or during specific exercises recommended by your physical therapist to enhance pelvic floor awareness and control.
Diaphragmatic breathing is a simple yet powerful tool that supports both respiratory efficiency and pelvic floor health. By incorporating this technique into your daily life, you can improve your overall well-being, reduce stress, and support the function of your pelvic floor muscles. Whether you are working on pelvic floor rehabilitation or simply looking to maintain pelvic health, diaphragmatic breathing is an essential practice.
