How Diaphragmatic Breathing Helps the Pelvic Floor
Let’s talk about diaphragmatic breathing.
A good diaphragmatic breath is part of the foundation of optimal pelvic floor function. If you’re looking at the abdominal and pelvic canister, the diaphragm makes up the roof of the core, and the pelvic floor makes up the bottom of the core. When you inhale, the diaphragm descends, and the pelvic floor should simultaneously make its descent downwards as it relaxes. They should work together for optimal respiration and pelvic floor relaxation.
Here is a picture of the diaphragm:
What you see in this picture is that the diaphragm is a dome shaped muscle. It attaches to the ribs 7-12, the xiphoid process of the sternum, and lumbar vertebrae. The anatomy of the diaphragm is important because we have to note that it is a dome shaped structure that attaches in 360 degrees. When teaching a good diaphragmatic breath, it is crucial that we don’t just breathe into our abdomen; we need to breathe in 360 direction, and the lower rib cage should move laterally (to the side) and posteriorly (backwards) as well as anteriorly (belly breathe). An optimal inhalation is the foundation of good pelvic floor muscle (PFM) relaxation.
How to Diaphragmatically Breathe:
The easiest way is to start by lying on your back and placing one hand on your chest and the other hand on your belly.
As you inhale through your nose, you should allow your abdomen to rise. Notice your lower rib cage moving laterally and backwards into the bed you’re lying on as well. Your shoulders and neck should stay relaxed.
Notice your PFM relaxing as you gently inhale. It should feel like your perineum is descending and or anus is opening.
Exhale slowly through your mouth.
When you have mastered diaphragmatic breathing lying down, applying it in different positions would be the progression. Try diaphragmatic breathing while sitting and standing. Notice if you are allowing yourself to relax into your breath.
