By Cambria Oetken, PT, DPT
The lost art of breathing…
I recently read the book Breath: The New Science of a Lost Art, written by author James Nestor who explores the power of breath, its impact on our health, and the ways in which we’ve lost touch with the ancient practices that can unlock optimal wellbeing. Breathing is a powerful tool that has a massive relationship and impact on each of our body systems in unique ways. While breathing has an affect on our overall health, one area where improper breathing has a huge impact is on our pelvic floor. You may have read our blog on ways to relax your pelvic floor and read how our diaphragm and pelvic floor mirror each other on each inhale and exhale. Because of this process, our breathing has a major impact on the function of our pelvic floor, the ability of it to relax and contract and the ability to decrease pain. More on this below so keep reading.
However, the most fascinating of breathing of all is how it has changed and developed over thousands of years to a point where we are now the worst breathers of all time. In James Nestor’s book he discusses how our modern lifestyle has drastically changed the way we breathe, leading to a host of health issues—especially bad breath, poor sleep, and even anxiety. Humans’ facial structures have evolved due to changes in diet and lifestyle over thousands of years likely due to increased processed and soft foods which is a huge change from our ancestors. Our ancestors had broader, stronger jaws, larger airways, and better dental health because they ate tougher, uncooked foods that required more chewing. In result, our jaws and teeth have become smaller, our nasal passages have narrowed, and our faces have changed shape. This has led to issues like misaligned teeth, sleep apnea, and poor breathing habits.
James emphasizes breathing through the nose and breathing slower to name a few of the strategies to obtain numerous benefits. He ties all of this together by suggesting that our current “bad” breathing habits are a direct result of how our faces have changed and how we’ve become disconnected from the ancient practices of proper breathing.
The Diaphragm and Its Role In Pelvic Health
If you’ve ever been to a pelvic floor therapist, you might have encountered diaphragmatic breathing, also known as “belly breathing.” While this is a great place to start, true diaphragmatic breathing involves more than just the belly expanding—it’s a 360-degree movement that requires the entire rib cage to expand in all directions. Diaphragmatic breathing is a great start and can be extremely beneficial just practicing on your own time. The diaphragm is not only the muscle we use to inhale but also plays a crucial role in our posture and core stability.
Anatomy Lesson
The diaphragm is a dome-shaped muscle that attaches to the lumbar vertebrae and lower ribs. For optimal breathing, your rib cage should expand not just forward, but backward into the spine and outward to the sides.. This is something that takes a lot of practice and can be helpful to walk through with your therapist or breath work teacher.
The diaphragm does more than help you breathe—it plays a critical role in stabilizing your trunk, supporting your posture, and regulating intra-abdominal pressure. Because of its connections to core muscles like the transverse abdominis and the hip flexors, a weak core or imbalanced muscles can cause the diaphragm to overcompensate, leading to issues like pelvic floor dysfunction, low back pain, hip tightness, diastasis recti and pelvic organ prolapse. You may now realize how complex and interconnected this muscle is, therefore, if one of these interconnected muscles fail to show up, our diaphragm must work harder to provide the postural support required.
Maybe, just maybe we can breathe our way to a more optimal pelvic floor, a stronger core, reduce low back pain, improve prolapse and diastasis recti…the list goes on.
If you are facing some of the above issues, it may be time to simplify and hone in on your breath.
Breathing Strategies
A great place to start integrating improved breathing is practicing in multiple different positions to where you can emphasize expansion into different areas.
Positions
- Supported child’s pose – back rounded
- Lateral rib cage breathing in sidelying, arm reaching overhead
- Supine butterfly pose with pillow supports, potentially pillow under upper back
- Quadruped breathing (on hands and knees)
- Deep squat breathing – rounded forward holding onto countertop
In these above positions, focus on breathing into the area that is being opened up or stretched. Think about breathing into areas that feel potentially restricted or tight and see if you can send your inhale to those regions.
Breathing Patterns
- Nose Breathing
Breathe in and out through your nose. This helps regulate pressure in the pelvic floor and encourages slower, more controlled breathing. - 1:2 Ratio Breathing
Inhale through your nose for a count of 4 seconds, then exhale slowly through your mouth for 8 seconds. This helps activate the parasympathetic nervous system and encourages relaxation. - 5.5 Breathing
Inspired by Nestor’s book, Breath, this technique involves breathing at a rate of 5.5 liters of air per minute. This is roughly a 5.5-second inhale and 5.5-second exhale. Try practicing this for a couple of minutes each day to see how it feels. (Note: This does not have to be a perfect 5.5 seconds, it can be close to achieve the same results)
Final Thoughts: Simplifying Your Breath
Breathing may seem like a simple, automatic function, but the way we breathe can have a profound impact on our pelvic health. By focusing on deep, diaphragmatic breathing, we can improve core stability, reduce pelvic pain, and even help with issues like prolapse and diastasis recti. So, take a moment each day to practice these techniques and see how your breath can transform your body from the inside out.
Our Own How-To YourTube Resources to Optimize Your Breath and Pelvic Floor
Part 1: Diaphragmatic Breathing
Part 6: Alternate Nostril Breathing
Ready to breathe your way to better pelvic health?
Start practicing these strategies today, and consider booking a session with a pelvic floor therapist or breathwork coach to refine your technique and address any specific issues.
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Check out our recently published e-book titled “Vulvodynia, Vestibulodynia, and Vaginismus,” designed to empower and inform individuals on their journey towards healing and understanding.
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