Gut Health in the New Year Part 5: Tips for Pelvic Floor Relaxation

The pelvic floor is a group of muscles that forms a “hammock” at the bottom of your pelvis. These muscles support your organs and are essential for both urinary and bowel control. Sometimes, however, we face difficulty when trying to relax the pelvic floor, which can make something as routine as going to the bathroom seem challenging. When your pelvic floor is tense or too tight, it can be harder to pass stool comfortably, potentially leading to constipation, straining, or even pelvic pain. 

Before diving into techniques to relax your pelvic floor, it’s important to understand its role in bowel movements. The pelvic floor muscles work in coordination with other muscles during a bowel movement. When you need to go, your body sends signals to your  pelvic floor muscles to relax. If these muscles are tight or overactive, it can be hard for stool to pass through. Working on finding ways to help relax these muscles can help facilitate easier bowel movements, reduce straining, and support overall digestive health. 

1. Breathing Techniques 

Breathing is one of the most effective ways to relax the pelvic floor. When we’re tense, we tend to hold our breath, which can create unnecessary pressure on the pelvic region. Deep, diaphragmatic breathing can help activate the parasympathetic nervous system, which encourages relaxation. 

How to practice breathing for pelvic floor relaxation: 

• Sit or lie in a comfortable position, preferably in a relaxed posture. 

• Inhale deeply through your nose, allowing your belly to expand. 

• As you exhale slowly through your mouth, gently focus on releasing tension in your pelvic floor. 

• Repeat this process for a few minutes, focusing on the sensation of relaxation in the pelvic region. 

By coordinating breath with the pelvic muscles, you will gradually be able to improve coordination between these muscles and improve the ease of bowel movements. 

2. Pelvic Floor Release Exercises 

Pelvic floor exercises, such as gentle stretches and muscle releases, can help ease tightness and promote relaxation. These exercises specifically target areas of the pelvis, helping to relieve built-up tension.  

Here’s one exercise to start releasing and elongating your pelvic floor: 

• Start by lying on your back with your knees bent and feet flat on the floor or in a butterfly position. 

• Place your hands on your lower belly. 

• Slowly and gently engage your core, then breathe deeply while imagining your pelvic floor muscles softening or lengthening. 

• Repeat the process, allowing your pelvic floor to open and relax. 

3. Posture and Positioning 

Sometimes, poor posture can contribute to pelvic floor tension and make it more difficult to relax the muscles properly during bowel movements. The posture you adopt while sitting on the toilet plays a significant role in the ease of your bowel movements. 

• Try elevating your feet slightly with a stool or squatty potty so that your knees are positioned higher than your hips. 

• Lean slightly forward, with your hands on your knees, and focus on opening your pelvic floor. 

• Breathe into your belly and elongate or open your pelvic floor while you breathe out. 

• Try not to clench your jaw or hold your breath.  This increases tightness in your pelvic floor. 

This change in posture can help align your body in a way that reduces pressure on the pelvic floor and supports a smoother bowel movement process. 

4. Relaxing the Mind 

The more stressed or anxious you feel, the harder it will be for your pelvic floor to relax. Stress can cause the pelvic floor muscles to contract. Taking a mindful approach to your bowel movements can make a significant difference. 

Mindfulness tips: 

• Spend a few moments before you go to the bathroom practicing mindfulness and focusing on relaxation. 

• Avoid rushing; create a calming environment by breathing deeply, listening to soothing music, or practicing positive visualization. 

• Engage in gentle stretches beforehand to help ease muscle tension. 

Relaxing your pelvic floor is key to promoting easier, more comfortable bowel movements. Through breathing exercises, pelvic floor release techniques, proper posture, and mindfulness, you can help make it easier to go to the bathroom with less strain.  

Pelvic Floor Physical Therapy is the best way to get your pelvic floor muscles functioning well to improve gut health. We offer a free, 15 minute phone consultation to answer any questions to help you find the right place for healing.