Breath

When it comes to the pelvic floor our breath is important. We don’t walk around holding our breath all day, nor should we be continually tensing our pelvic floor!

When we breathe in our diaphragm needs to descend (to make room for the air coming into our chest), and consequently our pelvic floor needs to lengthen slightly and relax. When we breathe out our diaphragm (and pelvic floor) will rise up again.

During labour we need to be able to relax the pelvic floor on the inhale and keep it relaxed during the exhale to ‘open the door’ during a vaginal birth.

Some people find it helps to use visuals - image a lotus flower opening, or a trampoline sagging. Practice at home before birth. This is particularly important if you know that you have difficulty relaxing your pelvic floor (something which is very common).

It can also be helpful to see a women’s Health Physiotherapist to help coach you through how to let go and relax these muscles. Sometimes we can be holding tension in them without even knowing!