We can enhance pelvic floor health by connecting to the breath and engaging in deep belly breathing. It really is that simple!
Your pelvic floor muscles and diaphragm contract and relax in opposition to facilitate the breath. So as you breathe in, the diaphragm lowers towards the belly, and the pelvic floor lengthens and extends downwards, making room for the breath. As you breathe out, the diaphragm floats upwards and the pelvic floor relaxes and rises to its natural position.
Diaphragmatic breathing, also known as Adham Pranayama, is a yogic breathing technique involving belly breathing. The term is derived from the Sanskrit Adham, which means 'low,' and pranayama, which means 'extension of the life force.'
You can practice this anywhere and in a seated or supine position.
Here are the steps involved in diaphragmatic breathing.
Sit or lay in a comfortable position with your spine straight and long. You can use a cushion or folded blanket under the back of the hips for support if seated on the floor. If seated on a chair, ensure both feet are flat on the floor. If laying, have the knees bent, feet hip-width apart, and the body at rest.
Place one hand on your chest and the other at the top of your abdomen, just under your rib cage.
Close your eyes or soften your gaze and take several deep breaths through your nose. Allow your body to relax and bring your awareness to your breath. Make sure there is no tension in the shoulders, neck or face.
Put a hand on your upper chest and a hand on your stomach. Inhale slowly through your nose until your stomach rises slightly against your hand. Really connect to the pelvic area - visualise your pelvic floor extending down - lengthening away from your body.
Exhale slowly and feel your stomach fall from your hand towards your spine and your pelvic floor move closer to your body.
Work towards your breath becoming slow and full, with only the stomach moving. Try to keep the chest as still as possible. Continue with these deep breaths for several minutes.
Depending on what's going on with your pelvic floor, you may or may not be able to feel any movement at first. Be patient and continue to practice and tune into your body. Your connection to your pelvic floor will get stronger with time and regular practice.
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