Unlocking Calm: The Power of Diaphragmatic Breathing for Stress Relief and Pelvic Health

Breathing is one of the most fundamental activities of the human body. While it’s something we do unconsciously, how we breathe can have a profound impact on many aspects of our health. One such area where breathing plays a vital role is pelvic floor health. The connection between diaphragmatic breathing and pelvic floor coordination is critical for overall well-being, especially for those dealing with pelvic floor dysfunction, pelvic pain, urinary or bowel symptoms. 

Diaphragmatic breathing, also known as belly breathing, is a technique that encourages deep, full breaths using the diaphragm. The diaphragm is a large, dome-shaped muscle located beneath the lungs, and it plays a crucial role in the act of breathing. When we inhale, the diaphragm contracts and moves downward, creating more space in the lungs for air to fill. This allows for fuller, deeper breaths, as opposed to shallow breathing, which primarily uses the chest muscles. By practicing diaphragmatic breathing, we can improve oxygen intake, reduce stress, and support the proper functioning of the pelvic floor muscles.  

The pelvic floor muscles, which span the base of the pelvis, are responsible for supporting the bladder, uterus, and rectum. They also play a crucial role in urinary control, sexual function, bowel movements, and childbirth. The diaphragm and pelvic floor muscles are closely connected, working in a coordinated fashion to support overall body stability. 

When we breathe diaphragmatically, the diaphragm’s downward movement creates a pressure change that affects the pelvic floor. As the diaphragm moves downward during inhalation, the pelvic floor muscles naturally descend. Conversely, when we exhale, the diaphragm moves upward, and the pelvic floor muscles gently rise. This coordination between the diaphragm and pelvic floor muscles is crucial for optimal pelvic health and function. 

However, many people develop shallow breathing patterns, relying primarily on their chest and neck rather than their diaphragm. This can contribute to pelvic floor dysfunction, including issues like pelvic pain, urinary incontinence, constipation, and pain with sex. In these cases, learning diaphragmatic breathing can be a valuable tool in restoring balance and function to the pelvic floor. 

One of the first steps in practicing diaphragmatic breathing is to become aware of how you breathe. A simple way to do this is by placing one hand on your chest and the other on your abdomen. As you breathe, notice which hand rises more. Ideally, when you inhale, the hand on your abdomen should rise, not the hand on your chest. If your chest rises more than your belly, it’s a sign that you may be using shallow chest breathing rather than deep diaphragmatic breathing. 

Belly breathing, or diaphragmatic breathing, involves deep, slow breaths that allow your abdomen to expand with each inhale. This type of breathing is essential for pelvic floor health for several reasons: 

1. Pressure Regulation: Proper diaphragmatic breathing helps regulate intra-abdominal pressure, which can have a direct impact on pelvic floor pressure. With coordinated breath, you prevent excessive pressure from being placed on the pelvic floor, which can lead to dysfunction over time. 

2. Pelvic Floor Muscle Relaxation: Many individuals with pelvic pain or pelvic floor dysfunction experience tightness or overactivity in the pelvic muscles. Diaphragmatic breathing encourages relaxation of these muscles. As you inhale, the diaphragm moves downward, gently encouraging a natural release of tension in the pelvic floor. 

3. Improved Coordination: By practicing diaphragmatic breathing, you improve the coordination between your diaphragm and pelvic floor. This is especially important for women during and after pregnancy, as well as individuals recovering from pelvic surgeries or experiencing conditions like prolapse or incontinence. 

As you practice diaphragmatic breathing, it’s important to focus on expanding your rib cage. When you inhale, your ribs should expand outward, allowing your lungs to fill completely with air. This is in contrast to shallow chest breathing, where the ribs remain contracted and only the upper part of the lungs are used. 

Rib cage expansion during diaphragmatic breathing facilitates relaxation of the abdominal muscles. When you breathe deeply, the diaphragm and abdominal muscles work together to support the proper alignment of the spine and pelvis, promoting better posture and stability. 

A deep breath isn’t just about filling the lungs with air—it’s about creating space in the body for relaxation and balance. By focusing on deep, full breaths, you activate the parasympathetic nervous system, which helps the body enter a state of relaxation. This can be particularly helpful for individuals dealing with stress, anxiety, or chronic pelvic pain. 

To begin practicing diaphragmatic breathing and improving pelvic floor coordination, follow these steps: 

1. Get Comfortable: Lie on your back with your knees bent and feet flat on the floor. You can place a pillow under your head for comfort. 

2. Place Your Hands: Place one hand on your chest and the other on your abdomen. Focus on feeling the rise and fall of your belly as you breathe. 

3. Inhale Through Your Nose: Slowly inhale through your nose, allowing your diaphragm to expand and your belly to rise. Try to keep your chest as still as possible. Inhale for a count of 4. 

4. Exhale Slowly: Gently exhale through your mouth, allowing your diaphragm to rise and your pelvic floor muscles to gently contract. Exhale for a count of 4. 

5. Repeat: Continue this breathing pattern for several minutes, focusing on the connection between your diaphragm and pelvic floor muscles. As you progress, try to increase the duration of the inhale and exhale. 

For individuals experiencing pelvic floor dysfunction, pelvic pain, or other related issues, working with a pelvic floor physical therapist can be incredibly beneficial. A pelvic floor physical therapist can help you learn proper diaphragmatic breathing techniques, as well as guide you through exercises that promote better pelvic floor coordination. They can assess your breathing patterns, evaluate your pelvic floor function, and tailor exercises to meet your specific needs. 

Diaphragmatic breathing is a simple yet powerful technique that can enhance pelvic floor health, improve posture, and support respiratory function. By practicing diaphragmatic breathing, you promote better coordination between your diaphragm and pelvic floor muscles, which can reduce the risk of pelvic floor dysfunction and alleviate symptoms like pelvic pain, incontinence, and prolapse. Whether you’re working on pelvic health, recovering from surgery, or simply looking to improve your overall well-being, diaphragmatic breathing exercises offer a valuable tool for achieving balance and harmony in your body. 

Consulting with a pelvic floor physical therapist can provide personalized guidance and support, ensuring that you practice the most effective breathing exercises tailored to your needs. 

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Disclaimer: This blog is here for your help. It is the opinion of a Licensed Physical Therapist. If you experience the symptoms addressed you should seek the help of a medical professional who can diagnose and develop a treatment plan that is individualized for you.