Diaphramatic Breathing
The diaphragm is a dome-shaped muscle at the base of the ribcage that plays an important role in respiration. It also supports abdominal organ function, bowel function, and postural alignment.
The diaphragm connects with the abdominal and pelvic floor muscles (PFM) to support the trunk.
The PFM relax during inhale to allow the diaphragm to move downward pulling air into the lungs, then contract with the abdominal muscles during exhalation or coughing. We can use the natural mechanics of breathing to assist in retraining the pelvic floor.
Inhale to relax the PFM
Lie on your back in a comfortable position with one hand on your chest and one hand on your belly.
Inhale through your nose
Feel your abdomen rise and your chest expand. Shoulders, head, and neck should stay relaxed.
Notice your PFM relax as you breathe in.
ALLOW the belly to rise with the breath (don't try to push it out)
Exhale slowly through the mouth
Exhale to Contract The PFM
Inhale through your nose as above
As you exhale try to contract your pelvic floor by gently pulling the vagina or anus "up and in" (towards your head).
It may be helpful to envision that the muscles are helping to push air out of your lungs.
When you have mastered this breathing pattern lying down, begin practicing it in sitting and standing positions.
You can practice this throughout your day to help optimize your PFM function. If you are having difficulty feeling your belly expand, try placing a light weight (ankle weight, open book, bag of rice etc) on your abdomen. Feel the weight rise as you inhale. Focusing on relaxation might be the most important part of your healing!
SOURCES:
Park, H., Han, D. (2015) The effect of the correlation between the contraction of the pelvic floor muscles and diaphragmatic motion during breathing. J Phys Ther Sci, 27: 2113–2115 Bordoni, B., & Zanier, E. (2013). Anatomic connections of the diaphragm: influence of respiration on the body system. Journal of multidisciplinary healthcare, 6, 281–291. https://doi.org/10.2147/JMDH.S45443
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