Why Kegels Are Not Always The Answer

Alleviate Pelvic Dysfunction with Diaphragmatic Breathing

If you have heard of pelvic floor exercises, it is likely you have heard to do your kegels, which is a pelvic floor muscle contraction. However, you may not have heard that kegels are not appropriate for everyone, and they may even make pelvic symptoms worse (even if you’re leaking)! How so? The pelvic floor muscle group is just like any other group. An analogy: Think of making a fist as a pelvic floor contraction and opening up your hand as a pelvic floor relaxation. There are many, many people who are walking around with “clenched fists” and contracting the muscle group even further can create worse problems.

In which case, what’s a good starting point for people who have problems with their pelvic floor? Diaphragmatic breathing aka 360 breathing. This isn’t to be mistaken for “belly breathing” either. The diaphragm is a dome-like muscle that lives within the rib cage, and it attaches throughout the whole rib cage in 360 degrees. When you breathe in, the diaphragm contracts downwards in all directions, and not just where your belly is. Here’s more information on the benefits of diaphragmatic breathing.

Why Diaphragmatic Breathing?

1. Comprehensive pelvic health:

As you inhale with a good 360 breath, your diaphragm contracts downwards, and your pelvic floor lengthens and relaxes. As many people are living in a contracted state, a pelvic floor relaxation exercise is much needed.

2. Decrease muscle tension:

As stated, this can help relax and lengthen your pelvic floor muscles. Further, if practiced correctly, it can help boost your parasympathetic nervous system and decrease overall muscle tension.

3. Improve core health:

Another fun fact is that the diaphragm and pelvic floor are part of your core. If your diaphragm (and pelvic muscles) are functioning optimally, it can optimize the overall function of your core, including how well your core stabilizes.

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