Stop Leakage By Starting HERE.

Understanding proper breathing techniques is paramount in addressing pelvic floor hypertonicity and promoting relaxation within the central nervous system.

Let's start with belly breathing, also known as diaphragmatic breathing, which is a foundational practice. Rather than the commonly demonstrated method of breathing upward, belly breathing allows the diaphragm to descend, enabling the lungs to fully expand. Contrary to societal norms dictating that we should suck in our stomachs to appear slimmer, this action inhibits diaphragmatic breathing and increases tension in the pelvic floor.

Ever heard of the vagus nerve? It serves as a counterbalance to the body's "fight or flight" response, inducing a relaxation response. Guess what activates the vagus nerve? You got it—diaphragmatic breathing. This explains why practices like meditation and yoga often incorporate this technique to soothe the central nervous system, bringing about a sense of calm. Hence, the familiar advice to "just breathe" in moments of panic.

But how does this relate to leakage? Picture this: with a deep inhalation, your belly expands, prompting relaxation in the pelvic floor. As you exhale, engage your pelvic floor and abdominal muscles, as though you're zipping up a zipper.

Now, imagine the onset of a sneeze. Inhale deeply, allowing your belly to expand and your pelvic floor to relax. As the sneeze approaches, brace your pelvic floor and abdominals, supporting your organs to release the sneeze fully, rather than holding it in to minimize intra-abdominal pressure. Here, the analogy of the trampoline relaxing and contracting comes to life.

This is merely scratching the surface! Consult a pelvic floor physical therapist to delve deeper into the causes and treatments for your specific type of leakage. Remember, there is hope, and you need not rely on pads or liners. Leakage may be common, but it is not normal, and with the right approach, it is entirely treatable!