The Pelvic Health Series – The power of our breath! Part. 1

When was the last time you really focussed on how you are breathing? Not just that you are short of breath climbing a couple flights of stairs or during your weekly runs, but rather when you are sitting at home planning what needs to get done for the week, while you are sitting on the toilet, or when someone cuts you off during your morning commute? Our breathing mechanics and our response to events around us has a profound effect on muscle tone and function around our core.

Some altered breathing patterns might look like:

• Shallow breaths in response to a stressful situation. Our shoulders lifting, neck muscles working in overtime vs a steady descent of air into our ribcage

• Straining when going to the bathroom

• Pulling our stomach in to create strength when performing exercises

Overtime, changes to our restful breathing and then our breathing in response to stress can impact the tone and function of our pelvic floor muscles.

Breathing Mechanics

In the simplest of terms, on inhale our diaphragm descends or flattens and the pelvic floor muscles relax or lengthen. On exhale, the diaphragm relaxes and returns to its resting position while the abdominals and pelvic floor muscles contract. Think on inhales these structures lower, like an elevator going down 5 floors and then on exhales they lift returning the elevator to the original floor.

To maintain intra-abdominal pressure and urinary continence, the pelvic floor muscles contract in a synergistic manner with the diaphragm and abdominal muscles.

Why does this matter?

Many studies have shown that abnormalities in pelvic floor muscles during breathing and abnormal breathing patterns can contribute to pelvic floor dysfunction. Results from these studies also suggest the inclusion of diaphragmatic breathing exercises in the treatment of pelvic floor dysfunction strengthens the overall outcomes than performing pelvic floor exercises alone. Pelvic dysfunction may look like incontinence, constipation, pelvic/hip/low back pain, and a multitude of other things.

Where do we go from here?

Working with a pelvic health physiotherapist can encourage improved synergy between your respiratory system and your core stabilizers. By having someone observe your breathing patterns in different positions and postures can help draw awareness to individual habits and patterns.

Retraining your diaphragm and breathing patterns is similar to seeking help from a physiotherapist to regain control of your quads following a knee injury. Education, exercises, and guided support will help you understand the processes at play and connect treatment of your dysfunction/pain/concerns to your goals.

Who is Paige?

Paige is a physiotherapist, spin instructor, avid gardener and most proudly a mom to a spunky one year named Quinn. With advanced training in Pelvic Health and the assessment of the pelvic floor, Paige offers these services to help with pelvic, hip and low back pain, pregnancy and post-partum individuals, prolapse, bladder and bowel concerns… and much more.

To connect with Paige you can email info@movementokgn.ca