In this blog, we are going to look at some other ways of stimulating the pelvic floor using breath. I often jokingly say when people ask when they should breathe or how they should breathe, “In then out or it doesn’t matter as long as you are.” I’m terribly sarcastic. Anyway, the best way to think of breath, as Brent Anderson of Polestar Pilates says, is it’s not a rule; it’s a tool. That is precisely what we are going to learn today: you can use breath in different ways as a tool to achieve different goals for your pelvic floor.
How do you stimulate your pelvic floor using breathing exercises? In my first two blogs, we delved deep into the importance of releasing the abdominal muscles and pelvic floor and stimulating the range of movement of the diaphragm so that they can re-establish their symbiotic relationship.
The Multifaceted Role of the Pelvic Floor
Your pelvic floor needs to work for you in a range of ways in everyday life, from stopping a wee when you cough, sneeze, or laugh, allowing you to have a fulfilling sex life, the stamina to sustain a long walk without needing a wild wee, and lengthening out so that you can squat and have a wild wee when you do need one. It’s not a case of your pelvic floor being on or off, or even having one role to play in the adventure of your life. It has many roles.
Understanding Breath as a Tool
Brent Anderson’s philosophy on breath highlights its utility. Breath isn’t a strict rule to follow but a versatile tool that can be adapted for different needs. This perspective opens up many possibilities for using breath to enhance pelvic floor function. Our monthly membership offers classes that delve deeper into these pelvic floor breathing exercises, providing you with the support and guidance needed to effectively use breath as a tool.
Breath and Spontaneous Responses
First, let’s address the cough, sneeze, and laugh moment and how that relates to your breath. Quite simply, these are all exhales that happen quickly and spontaneously with little warning, therefore your pelvic floor needs to respond quickly and spontaneously with little warning. If only it were that simple. I am a firm believer in training for what you want to use it for. Whether you are a golfer working on your swing, I would help you improve the rotation of your spine, the power coming through, and much more. Therefore, in the case of your pelvic floor, I would teach you rapid exhaling movements and exercises that will remind and stimulate that same responsiveness for the real-life moments you need it.
Pelvic Floor Breathing Exercise: Rapid Exhales
Here is an example of a pelvic floor breathing exercise that you can practise for a few minutes every day to improve the rapid response. Firstly, stand with your feet together or sit tall on a dining room chair. Focus on short, sharp exhales with a HA shape to your mouth, like you are laughing sarcastically. It will sound like a muffled Ha Ha Ha sound. If you want more personalised guidance and practice, our monthly membership includes live sessions where we practice these exercises together, ensuring you’re doing them correctly and effectively.
Stamina and Sustained Pelvic Floor Engagement
What about ways to use your breath to help stimulate the stamina of your pelvic floor’s ability to sustain you for a long arduous walk or achieve a fulfilling orgasm? Instead of short breaths, you are now going to make a very long SSSSSS sound like a snake exhaling until there is no breath left, then allow your exhale to be reflexive before repeating 3 or 4 more times.
These are maybe not ones to practise at work or where your pets are, because in my experience, my dog Buddy gets very concerned and confused by the funny breathing sounds. They are ones you can teach your children or family members because they are also very regulating for your nervous system if you need to reduce stress or get out of a blocked or stuck state you or your child are currently in.
Pelvic Floor Breathing Exercises and Sexual Health
The breath plays a significant role in sexual health. A fulfilling sex life often requires a well-functioning pelvic floor, which can be enhanced through specific breath exercises. Deep, controlled breathing can help improve blood flow and relaxation, contributing to better sexual experiences.
Stress Reduction and Nervous System Regulation
Incorporating these pelvic floor breathing exercises into your daily routine can be simple. Practise them in the morning before starting your day or in the evening as a way to wind down. Find moments throughout the day, such as during a break at work or while watching TV, to engage in these exercises.
Breathing exercises are also excellent for managing stress and regulating the nervous system. The long SSSSSS exhale is particularly effective for calming the mind and body, making it a useful tool for reducing anxiety and improving overall well-being.
Teaching Breath Techniques to Family
Introducing these breath techniques to your family can have widespread benefits. Children can learn to use breath for stress management and focus, while adults can improve their pelvic floor health and overall relaxation. Make it a fun family activity to practise together.
For the best results, combine both rapid and long breath exercises in your routine. This approach ensures that you are enhancing both the rapid response and sustained engagement of your pelvic floor. Track your progress and adjust the routine as needed to fit your personal goals and lifestyle. In the Whole Body Pelvic Health membership I provide tools and resources to help you track your progress and offer personalised advice to adjust your routine for maximum benefit.
Conclusion
Using pelvic floor breathing exercises as a tool to stimulate and enhance your pelvic floor health is a powerful and accessible method. By incorporating these exercises into your daily routine, you can achieve a range of benefits from better bladder control to enhanced sexual health and reduced stress. Remember, breath is not a rule but a versatile tool at your disposal.
FAQs
- How often should I practise these exercises?
- Ideally, practise daily for a few minutes to see consistent improvements.
- Can these exercises help with incontinence?
- Yes, regular practice can strengthen the pelvic floor, helping to manage and reduce incontinence.
- Is it normal to feel lightheaded during the exercises?
- Some lightheadedness can occur, but if it persists, stop the exercise and consult a healthcare professional.
- How long will it take to see results?
- Results can vary, but many people notice improvements within a few weeks of consistent practice.
- Are there any risks associated with these exercises?
- These exercises are generally safe, but if you have any health concerns, consult with a healthcare provider before starting.
I hope you are having a wonderful day!