Breathing Your Way to a Healthier Pelvic Floor: The Power of Mindful Breathing
When we think about improving pelvic health, breathing might not be the first thing that comes to mind. However, the connection between breathing techniques and pelvic health is stronger than you might imagine. In this blog post, we'll explore how simple breathing exercises can benefit your pelvic floor by improving the mind body connection.
The Basics of Breathing Techniques
Before we delve into the benefits for pelvic health, let's quickly review some fundamental breathing techniques:
Diaphragmatic Breathing (Deep Belly Breathing): Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall as you release the air.
Equal Breathing (Sama Vritti): Inhale through your nose for a count of four, then exhale through your nose for a count of four, maintaining equal duration for both inhalation and exhalation.
Box Breathing (Square Breathing): Inhale deeply through your nose for a count of four, hold your breath for a count of four, exhale slowly through your nose for a count of four, and hold your breath for a count of four before starting the next cycle.
4-7-8 Breathing (Relaxing Breath): Inhale quietly through your nose for a count of four, hold your breath for a count of seven, then exhale slowly through your mouth for a count of eight.
Alternate Nostril Breathing (Nadi Shodhana): Inhale through one nostril, close it, exhale through the other nostril, then repeat on the opposite side.
How Breathing Techniques Benefit Pelvic Health
Now, let's explore how these breathing exercises can positively impact pelvic health:
Improved coordination: Diaphragmatic breathing engages the diaphragm and promotes deep belly breathing, which can facilitate a lengthening and contraction of the pelvic floor. By improving your awareness with breathing, you may in turn improve your pelvic floor muscle functioning.
Alleviating Pelvic Pain: Breathing exercises such as box breathing and 4-7-8 breathing promote relaxation and reduce muscle tension, which can help alleviate symptoms of chronic pelvic pain.
Improving Pelvic Stability: By practising different breathing techniques you may gain a greater understanding of the role of your ‘core muscles’ and how these may work to provide stability and support.
Enhancing Bladder Control: Equal breathing and other relaxation techniques reduce tension in the pelvic floor muscles, which can alleviate symptoms of urinary incontinence and improve bladder control.
Balancing the Nervous System: Mindful breathing practices like alternate nostril breathing activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. This can have a positive impact on pelvic health by reducing muscle tension and improving blood flow to the pelvic region.
Incorporating Breathing Exercises Into Your Routine
Now that you understand the benefits of mindful breathing for pelvic health, it's time to incorporate these exercises into your daily routine. Start by setting aside a few minutes each day to practice deep breathing exercises. You can do them in the morning to start your day on a positive note, or in the evening to unwind and relax before bed.
Remember, consistency is key. The more you practice these breathing techniques, the more pronounced the benefits will become. So take a deep breath, and start breathing your way to a healthier pelvic floor today!
