Pelvic Breathing for Pelvic Pain (Anatomy + How-To)

In this instructional video, we’ll use anatomy visuals and simple physiology to explain how the pelvic floor naturally moves with the breath, how it coordinates with the diaphragm, and why breath mechanics can influence pelvic floor tension and chronic pelvic pain.

You’ll also be guided through a short pelvic breathing practice so you can begin feeling the movement in your own body.

Helpful for pelvic pain, pelvic floor tightness, painful sex, and pelvic floor dysfunction.

Transcript

So how does the breath affect the movement of the pelvic floor? We'll answer that question by starting with understanding what's happening at the level of the diaphragm so as the lungs expand with air they exude pressure on the diaphragm they're expanding and so the diaphragm needs to move in order to accommodate the expansion of the lungs The diaphragm moves from a kind of upside down U shape. To more of a flat configuration, It contracts. And it pushes down. So let's see if we can feel that in the body with the help of our hands. So place your hands. On the diaphragm here and take a breath in. Hand out. Breath in. And out. It's subtle. But you notice that the shape of the diaphragm is changing, It's flattening out, And that it's moving down slightly to accommodate for the expansion of the lungs. As the diaphragm moves down, It exudes pressure on the space between it and the pelvic floor. So there's kind of this compartment that lives between the diaphragm and the pelvic floor. It's holding in this pressure. Descends down towards the feet. So I want you to this time place your hand, The palm of your hand over your lower belly. And the other hand at the level of the diaphragm. And take a breath in and notice the movement of both. And then take that top hand away and move into the pelvic breath, Really filling the belly and the pelvis with air and see what you notice about the movement of the pelvic floor. Now take the hand away. And connect with the pelvis. And see if you notice the movement of the pelvic floor itself. So to recap, As we inhale the diaphragm moves down to accommodate the expansion of the lungs. That pressure that's exuded through the belly also presses on the pelvic floor and allows it to descend or move down towards the feet down towards the ground as you exhale the diaphragm moves back into place and so does the pelvic floor comes back up. So take some time here either with hands-on or hands-off going back between. To allow your brain and your body to really register that movement. You may also try changing position. I find that Gravity can really help you to feel which way is up or down if you're sitting up or kneeling up. So if you have been lying down maybe just try a few rounds seated to see if you can connect with that movement a little more it is very very subtle which is why we're spending a lot of time trying to really feel and understand how the movement happens.