The Power of Diaphragmatic Breathing: Regaining Confidence After Pelvic Floor Dysfunction

I’m pumped to talk about a game-changer in the journey to reclaiming your body and confidence after overcoming pelvic floor dysfunction—diaphragmatic breathing. This isn’t just another breathing exercise; it’s a powerhouse tool that can enhance your recovery, boost your well-being, and empower you to feel strong and in control again.

What’s the Deal with Pelvic Floor Dysfunction?

First off, let’s get real about pelvic floor dysfunction (PFD). It’s a condition that impacts a lot of women, especially after childbirth, surgery, or during menopause. PFD happens when the pelvic floor muscles are weak, tight, or not working together as they should. This can lead to symptoms like urinary incontinence, pelvic pain, and even sexual dysfunction, all of which can take a toll on your quality of life and self-confidence.

Need help with pelvic floor dysfunction?
Book a free discovery call to get started!

Why Diaphragmatic Breathing Rocks

Diaphragmatic breathing, or belly breathing, involves engaging your diaphragm—a large, dome-shaped muscle at the base of your lungs—to take deep, full breaths. This type of breathing promotes relaxation, reduces stress, and boosts oxygen exchange. But the magic of diaphragmatic breathing goes beyond these immediate benefits, especially for women recovering from PFD.

The Diaphragm-Pelvic Floor Connection

Here’s the cool part: your diaphragm and pelvic floor muscles are best buds. When you inhale deeply, your diaphragm contracts and moves downward, creating space for your lungs to expand. At the same time, your pelvic floor muscles respond by lengthening and relaxing. When you exhale, your diaphragm moves up, and your pelvic floor muscles gently contract. This coordinated movement fosters a natural rhythm that supports the strength and flexibility of your pelvic floor.

How It Helps with Pelvic Floor Dysfunction

• Better Muscle Function: Diaphragmatic breathing retrains your pelvic floor muscles to contract and relax effectively, easing PFD symptoms by promoting proper muscle function and reducing tension.
• Enhanced Core Stability: Your diaphragm is a key player in core stability. Engaging it through diaphragmatic breathing strengthens your entire core, including the pelvic floor, which is essential for overall strength and balance.
• Stress Buster: Chronic stress can make PFD symptoms worse. Diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress levels, which can help mitigate symptoms and improve overall well-being.
• Pain Management: Deep, controlled breathing can help manage pelvic pain by encouraging relaxation and reducing muscle tension. It also improves blood flow and oxygenation to the pelvic area, aiding in the healing process.

How to Nail Diaphragmatic Breathing

Incorporating diaphragmatic breathing into your daily routine is simple and can be done anywhere. Here’s how to get started:

1. Find a Chill Spot: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.

2. Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to rise as the diaphragm contracts. Keep your chest relatively still.

3. Exhale Fully: Breathe out slowly through your mouth, letting your abdomen fall as the diaphragm relaxes. Focus on emptying your lungs completely.

4. Repeat: Continue this pattern for a few minutes, focusing on the rhythm of your breath and the movement of your diaphragm and abdomen.

Making It Part of Your Routine

To reap the full benefits of diaphragmatic breathing, consistency is key. Start by dedicating a few minutes each day to practice. As you become more comfortable, incorporate it into your daily activities, such as during your morning routine, before bedtime, or even while exercising.

Reclaiming Your Confidence

Diaphragmatic breathing is more than just a technique; it’s a tool for empowerment. By strengthening the connection between your diaphragm and pelvic floor, you can regain control over your body, reduce PFD symptoms, and enhance your overall quality of life. Remember, your recovery journey is unique, and every step you take brings you closer to regaining your confidence and feeling strong again.

As someone who’s walked this path with many amazing women, I’m here to support you! Embrace diaphragmatic breathing as a powerful ally in your recovery, and let it be a reminder of the strength and resilience that resides within you. You’ve got this!

Need help with pelvic floor dysfunction? We're here for you!
Book a free discovery call to get started!

Want more? Check out: 
Reclaim Your Strength: Navigating Postpartum Body Changes for Active Moms
Women's Health Focus: The Hidden Dangers of Chronic Under-Eating