Practice 360-Degree Breathing: Deep breathing, especially diaphragmatic breathing, can significantly impact pelvic floor health. When you breathe deeply, your diaphragm and pelvic floor work together to balance tension and relaxation. Shallow breathing, on the other hand, can lead to increased tension and strain on the pelvic floor.
To feel 360-degree deep breathing, place one hand on your belly button and the other on your rib cage. Now, inhale; you should feel both of your hands move outward. If you only feel the belly button hand move forward, you are not fully breathing. Try again as you intend to expand your rib cage outward. Do you feel a difference?
This technique can help calm your nervous system, reduce stress, and increase your oxygen intake.
Consult a Pelvic Floor Physical Therapist: If you’re experiencing frequent or severe leakage, it’s essential to seek professional help from a pelvic floor physical therapist. These specialists can assess your pelvic floor muscles and create a personalized plan to address any weakness, tension, or dysfunction. They may use techniques such as manual therapy, biofeedback, or specific exercises tailored to your needs. A pelvic floor physical therapist can be a game-changer, helping you regain control, confidence, and strength in your body.
