Breathing Exercises for Pressure Management

BREATHING

If you have pelvic floor issues, you need a breathing intervention! Please visit the breathing clinic! Here is a quick review:

What does great breathing look like?

• 360 Breathing
• Great breathing is balanced: you get some belly movement but you also get pressure expansion to the sides and back. So the goal is to get a great 360 expansion of the diaphragm.
• Inhale DOWN, the external intercostals contract and the diaphragm pulls down to expand the rib cage 360 degrees. Pressure moves in a 360 degree fashion into the belly, back and sides.
• Exhale: this is a natural recoil of the inhale. The ribs come back in as the diaphragm lifts up, no tension in the upper abs.

What is bearing down?

• Bearing down refers to applying excessive pressure and it can lead to issues like leakage and prolapse.
• The pressure is coming from gripping or clenching the upper abs.
• Over-griping the upper abs can put tremendous downward pressure on the pelvic floor and may also create a lower belly pooch.
• It's essential to recognize that pressure isn't inherently harmful; in fact, it contributes to building strength and spinal stability. The key is learning to manage pressure effectively. This involves being mindful of when you're gripping your upper abs, especially during your daily activities.
• The goal is not to fear pressure but to develop the skill of managing it.

EXERCISE: "Ha Breathing" for Pressure Management

Exercise intent: Avoid generating external oblique tension to prevent pressure on the pelvic floor.

This can help manage downward pressure on the pelvic floor and can help you close a diastasis

• • Sit comfortably, either in a chair or on the floor.
  • Let the belly hang out, consciously releasing any abdominal tension. If this is hard for you, it’s a sign you’re an ab gripper.
  • Place hands on the rib cage, focusing on the whole ribcage.
  • Inhale naturally, allowing the belly to remain relaxed. (Don’t shrug up).
  • Exhale with a relaxed "Ha" sound, using your hands to encourage the ribs to move in and down. Don’t engage external obliques. The belly stays fully relaxed. You shouldn’t feel any pressure down on your pelvic floor because you’re not generating any external oblique tension.
  • Now add a little over-pressure with your hands and inhale into your thumbs and feel a stretch across your sides and back. It feels nice! Don’t be too aggressive with the overpressure.
  • Then exhale with a relaxed Ha.
  • Repeat the "Ha Breathing" exercise for 3-5 cycles.