Breathing is more than just a routine activity; it is a vital process that influences overall health and wellness. For many women, especially those facing pelvic floor issues, the way we breathe can be a game changer. This post dives into the importance of diaphragmatic breathing, provides practical steps to incorporate it into your daily life, and highlights its positive impact on pelvic floor health.
Understanding the Pelvic Floor
The pelvic floor is a crucial group of muscles and tissues that support important organs like the bladder, uterus, and rectum. Pelvic floor dysfunction can manifest in a variety of problems, including urinary incontinence, pelvic pain, and difficulties during intimacy. Statistics show that around 25% of women experience some form of pelvic floor disorder in their lifetime.
Poor breathing habits can contribute to tension in these muscles. Many people breathe shallowly from their chest, which can lead to tightness and weakening of the pelvic floor muscles over time. A study found that 70% of individuals with pelvic floor issues reported improvements after addressing their breathing techniques.
The Connection Between Breathing and Pelvic Floor Function
Breathwork, particularly diaphragmatic breathing, is essential for relaxing and strengthening the pelvic floor. When you breathe correctly, upon inhaling (breathing in) your diaphragm flattens and moves down, allowing your ribs to expand in 360 degree motion, belly to expand and your pelvic floor muscles to relax and lengthen. When you exhale or breathe out the diaphragm natural recoils back to its resting position, the pelvic floor lifts up and contracts, belly comes in. In contrast, shallow breathing may cause tension these muscles, which can worsen various complications such as urinary urgency or pelvic discomfort.
By focusing on breath awareness, you can equip yourself with tools to improve your pelvic health. Enhanced breath control can serve as a foundational skill for addressing pelvic floor concerns and leading a healthier life.
Breathing correctly will also help manage and facilitate correct pressure exchange between the thorax (chest cavity) and abdomen. Inappropriate breathing and pressure exchange can force too much pressure down and onto the pelvic floor, if you've ever spent time sucking your tummy in this creates too much pressure onto the pelvic floor. This can exacerbate pelvic floor dysfunction and symptoms of prolapse. Think of the squishy chicken toy, you squeeze the tummy and the bottom of it comes out of its cloaca.
What is Diaphragmatic Breathing?
Diaphragmatic breathing, also known as abdominal or deep breathing, centres on using your diaphragm to fill your lungs with air more effectively than shallow chest breathing. Many of us tend to neglect this technique without realising the consequences.
To perform diaphragmatic breathing effectively, focus on engaging your diaphragm and abdomen. This not only increases oxygen intake but also promotes relaxation throughout your body and pelvic area. Upper chest or shallow breathing can actually heighten anxiety and sympathetic nervous system arousal making us feel more wired.
How to Perform Proper Diaphragmatic Breathing
Get Comfortable: Find a quiet space and choose a comfortable position, such as lying down, sitting, or standing.
Place Your Hands: Put one hand on your chest and the other on your belly. This will help you monitor diaphragm movement as you breathe.
Inhale Deeply: Inhale slowly through your nose, ensuring that your belly rises while your chest stays still. Aim to feel your abdomen expand fully. make sure you feel your lower ribs expand to the front, side and back.
Pause Briefly: Hold your breath for a moment at the top, allowing your body to maximise oxygen absorption.
Exhale Slowly: Exhale gently through your mouth, feeling your belly fall as you release the breath. Keep your chest relaxed throughout.
Repeat: Continue this pattern for several minutes, gradually extending your practice as you grow comfortable with the technique.
Incorporating diaphragmatic breathing into your routine can improve lung capacity, reduce stress, and enhance pelvic floor function over time.
Benefits of Diaphragmatic Breathing for Pelvic Floor Health
Diaphragmatic breathing yields numerous benefits specifically for pelvic floor health. Here are some key advantages:
Enhanced Muscle Tone: Relaxation from diaphragmatic breathing can help restore natural muscle tone in the pelvic floor, alleviating symptoms of dysfunction.
Stress Reduction: Deep breathing reduces overall stress levels and promotes relaxation, allowing the pelvic floor to release tension. Diaphragmatic breathing also stimulates the vagus nerve and activates the parasympathetic nervous system (rest and digest).
Improved Blood Circulation: Effective breathing techniques enhance circulation, encourage adequate blood and lymph return from the pelvis and lower limb assisting in muscle recovery and overall pelvic health.
Better Bladder Control: By easing tension in the pelvic muscles, diaphragmatic breathing can improve bladder control and reduce instances of incontinence.
Increased Awareness: Practicing these breathing techniques fosters mindfulness and awareness of your body, crucial for addressing pelvic floor challenges.
Incorporating Diaphragmatic Breathing into Daily Life
Integrating diaphragmatic breathing into your daily routine can be simple and effective. Consider these practical tips:
Set Reminders: Establish consistency by setting reminders on your phone or placing sticky notes in view to prompt your breathing practice.
Integrate into Activities: Incorporate deep breathing into activities you already do, such as yoga or walking. Being mindful of your breath can enhance your experience.
Create a Relaxation Space: Designate a quiet area in your home for practicing breathing exercises and other relaxation methods.
Join a Class: Consider enrolling in a yoga or Pilates class that focuses on diaphragmatic breathing, which provides guidance and motivation.
Embracing the Power of Breath
Recognising the importance of proper breathing for pelvic floor function is vital for many women facing pelvic issues. Diaphragmatic breathing is a powerful tool that not only facilitates relaxation but also enhances muscle function and overall well-being. By committing to these techniques, women can regain control over their pelvic health, leading to more fulfilling lives.
While these breathing practices may seem simple, their impact on your life can be significant. Taking the time to breathe properly could unlock improvements in pelvic floor function and overall health. Embrace this transformative power of breath — sometimes, the smallest changes can yield the most remarkable benefits.
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