How we breathe has a huge effect on our pelvic floor.

To explain how, I want you to imagine your abdomen and pelvis as a cylinder.

The top of the cylinder is our DIAPHRAGM: an upside down bowl shaped muscle, that sits underneath our lungs, and acts as the floor of our ribcage. By working in a up/down piston action, our diaphragm helps our lungs to inflate with air when we breathe in, and deflate, when we breathe out.

The side walls of the cylinder are made up of four layers of abdominal muscles. Our deepest layer of abdominals is the TRANSVERSUS ABDOMINIS (TA). The TA is our ‘corset’ muscle - our true ‘core’.

The bottom of the cylinder is our PELVIC FLOOR MUSCLES: a hammock of muscles underneath and within the pelvis.

Inside this core canister of ours, is our abdominal and pelvic organs. These three main muscles of our core canister, should work synergistically as we breathe, to help manage pressure inside our abdomen and pelvis.

So, as we breathe in, our diaphragm muscle descends towards our abdomen, and sucks air into the lungs above it. Because our diaphragm is essentially pushing our abdominal contents down, our abdominal muscles should relax out, to make room, and the pelvic floor muscles should descend and stretch downwards.

When we breathe out, the opposite occurs: our diaphragm lifts up, pushing air out of our lungs. Our abdominals recoil inwards, and our pelvic floor lifts up, as our abdominal pressure decreases.

Another way our breathing is linked to the pelvic floor, is through our AUTONOMIC NERVOUS SYSTEM (think ‘fight or flight’, and ‘rest or digest’). Essentially, our ability to settle down and relax. The way we breathe has a tangible effect on our anxiety and stress, which in turn affects our breathing. Diaphragmatic breathing is the most efficient way of activating our REST AND DIGEST STATE.

Therefore, by becoming aware of our diaphragm, whilst taking slow, rhythmic breath. we can quieten brain activity and relax our muscles and organs.

If we hold a lot of tension in our abdominals or pelvic floor muscles, or if we only breathe into our upper chest, rather than into our diaphragm, this can lead to many issues including;

disordered breathing, breathlessness, anxiety, difficulties emptying our bladder and bowels, pelvic pain, gastrointestinal issues. The list goes on.

Taking a good diaphragmatic breath, is often harder than it sounds. It requires a little bit of training and practice. Some strategies that us pelvic health physios might use is:

• abdominal muscle stretches or release work

• visualisation strategies

• postural exercises

• resisted breathing exercises

Give this a go:

• sit tall, in a supportive chair, or lie comfortably on your back

• put one hand on your upper chest, and one hand on your lower tummy

• Relax your jaw by putting your tongue on the roof of your mouth, and your teeth slightly apart

• Quietly breathe in slowly through your nose, allowing your tummy to bulge out gently underneath your lower hand

• Breathe out slowly, letting your tummy recoil back in. Your upper hand/chest should remain still through each breathe

• Now take your mind to your pelvic floor, and imagine in dropping down, and expanding outwards as you breathe in.

• Breathe slowly and take your time, using your inhale to visualise your pelvic floor relaxing

How do you know if you’re doing it right? See a pelvic health physio who can assess your breathing, and your pelvic floor function.