Mind-Body Connection: Relaxation Techniques to Support Pelvic Floor Health

Written By Emily Merollis

Our pelvic floors are very closely related to our emotional state and mental health because of its connection to the nervous system.

The nervous system is comprised of voluntary and involuntary processes, and the involuntary (autonomic) half is further broken down into the parasympathetic (rest and digest) and sympathetic (fight or flight) nervous system. Evolutionarily, when our bodies perceived a threat, it activated the sympathetic nervous system, which prepares our muscles to fight or flee (breathing shallows, energy is directed away from digestive and regulatory functions, and muscles become tense and ready for action). In today’s world, we have different “threats” that activate the sympathetic nervous system, like work stress, relationships, traffic, cumulative anxieties and dysregulation due to more sedentary, indoor lifestyles. So instead of having a quick fight or flight response to escape a deadly animal, we are experiencing prolonged periods of involuntary muscle tension and energy directed away from processes that maintain equilibrium.

Long story short, your pelvic floor can become chronically tense just from daily stressors if you don’t spend some time focusing on relaxation.

Here are some ways that you can help your body get out of fight or flight mode and into a state of parasympathetic rest and digest:

  1. Pelvic floor lengthening stretches:

    • Child's pose

    • Happy baby

    • Puppy pose

    • Deep squat

  2. Diaphragmatic (belly) breathing

    • Perform while in a stretch for extra nervous system down-regulation!

  3. Daily outside time

    • Even if it is rainy and grey, bundle up, get outside for 10min and face the brightest part of the sky

  4. Quality sleep

    • Keep your room dark and cool

    • Turn off electronics 2 hours prior to bedtime

    • Maintain a consistent sleep schedule

  5. Spend time with people who fill your cup

    • We all have those people in our lives that we love, but they drain our energy. When you are feeling the effects of the SNS, choose to spend your time with the people you make you feel energized

  6. Meditate, if that’s your thing

    • Try spending 5-10min practicing mindfulness to wind down before bed

  7. Exercise!

    • Your favorite type of gentle aerobic exercise (walking, easy bike ride, flow yoga) will bring blood flow to the pelvic floor and help it relax

Written by Jade Jette, PT, DPT

Emily Merollis
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Why Kegels Aren't Always the Answer for Pelvic Floor Dysfunction