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Writer's pictureMeghan Anne Jones

Breath and Your Pelvic Floor

Updated: Nov 24


*Evidence-Based Reviewed Article


How much do you know about your pelvic floor? I ask because breath affects the way it moves (5). Trauma can cause a change in your breath pattern that can then cause a change in the way you pelvic floor engages (4). The body is so brilliant and integrates these movement patterns in such a way to create balance within that can go so far as to change your back positioning usually more lordotic and/or kyphotic. Your gait can change making your heel strike less prevalent. It can even irritate you head and neck, but more on all of these at a later time.


Now lets just talk about breath before I get sidetracked. What does breathing properly actually look like? Well there are so many muscles that are involved. Let's focus on your primary breathing muscle, your diaphragm (2). Now this muscle not only expands downward when the lungs breathe in, but also assists the pelvic floor in engaging on exhaling (2).


Think of this part of your body as a balloon. Inflate a balloon now gently press down. What happens? It expands sideways this is inhalation. There is gentle tension placed on the pelvic floor (the bottom of the balloon) and the ribs expand like an accordion to sides allowing for the lungs to fill. Now squeeze the balloon in and up gently. The balloon expands upwards, this is exhalation.


It is important for these muscles to move this way. If they don't then there is pressure created and this pressure causes the muscles to be over-lengthened and then are unable to contract and relax properly (5). I'm big on visuals. So another way to think of this is like a can of soup if this can has too much pressure placed on it, anywhere, then the can bursts open. Its really that simple.


The dysfunctions from unorganized breathing occur all over the body because of a sling that the fascial system has wrapped around you (6). The fascial system is meant to support you. When it is tugged more in one location then another area has more pressure and the muscles have more work to do. There two expressions of dysfunction that are most easily noticed. The first can be seen by almost anyone. Here the tertiary muscles take over the breath work and the shoulders elevate instead of the ribs expanding (1). The second can be experienced as pressure in your pelvic floor, or if it is too much then incontinence (3).


Good news. You can work to train these muscles. Now there is a point where other measures might need to be taken. However, it is always good to train regardless. Even if you were to go as far as to take invasive measures. These muscles still need to know how to function correctly. Better news, they can be focused on for brief periods of time each day, anywhere, in any position, and I encourage it!


The first step to understanding how breath works is understanding the location of three main anatomical parts, diaphragm, pelvic floor, transverse abdominals (TVA). The next step is learn how to engage and relax them independently and simultaneously with breath. This figure below is a great visual of what is happening when looking at the side of the body.



Practice makes progress. The more you practice the more progress you make. Keep in mind that you are training these muscles so it is important to access the proper patterning when moving from a position that is difficult. (ie. laying down to standing, rolling to your side to sit up, picking something up, etc.) The more you make yourself aware in these situations the greater your strides will be.


These muscles are small and will not necessarily feel as tired as you might during a full body workout. Be sure to keep your training of these from 5 minutes at first, maybe 10 if you are including instruction, but no more than 15. A good marker for you is 5-8 breaths for each movement.


Want to work on this at home? Check out this video and see how you feel after!


Stay tuned for a follow-up on more ways you can support your pelvic floor!






Sources

  1. Chaitow, Leon. "Breathing pattern disorders, motor control, and low back pain.Journal of Osteopathic Medicine 7.1 (2004): 33-40.

  2. Kocjan, Janusz, et al. "Network of breathing. Multifunctional role of the diaphragm: a review.Advances in respiratory medicine 85.4 (2017): 224-232.

  3. Lee, Diane G., Linda-Joy Lee, and L. McLaughlin. "Stability, continence and breathing: the role of fascia following pregnancy and delivery.Journal of bodywork and movement therapies 12.4 (2008): 333-348.

  4. Ruiz-Zapata, Alejandra M., et al. "Biomechanical properties of the pelvic floor and its relation to pelvic floor disorders.European Urology Supplements 17.3 (2018): 80-90.

  5. Talasz, Helena, et al. "Breathing,(S) training and the pelvic floor—a basic concept.Healthcare. Vol. 10. No. 6. MDPI, 2022.

  6. Willard, Frank H., et al. "The thoracolumbar fascia: anatomy, function and clinical considerations.Journal of anatomy 221.6 (2012): 507-536.


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