A breath seems like a simple thing. We inhale and exhale without even thinking about it. Our breath keeps everything functioning in out body. As I run around during the day working, running errands, cooking dinner I don’t stop to think about my breath. It just something that happens and something I take for granted.
However, a breath is more—much more. It’s the basis for core strengthening and an important part of our support system. The diaphragm is our breathing muscle which sits under the rib cage like an umbrella. This muscle sits at the top of the abdominal cavity and works in conjunction with the pelvic floor which sits at the bottom of the abdominal cavity. These muscles work with other muscles surrounding your abdominal cavity (multifidus and transverse abdominus) to provide support as we do things during the day.
As you inhale, the diaphragm pushes downward. The rib cage expands outward, the abdomen rises and the pelvic floor maintains a baseline tightness to maintain abdominal pressure. As you exhale, the diaphragm lifts upward and the pelvic floor contracts upward. This support system maintains bowel and bladder continence and gives us the basis for core strength.
Improper breathing can be associated with pelvic floor symptoms. Everywhere I look I find people breathing through their chest. With this kind of breathing, accessory neck and shoulder muscles are working. The abdomen becomes silent. Over time, you may experience symptoms of pelvic floor dysfunction.
If you experience urinary leakage at any time—with coughing, sneezing, laughing, exercise or on your way to the bathroom, etc. this is a sign that the system is not working correctly. Similarly, if you experience constipation, fecal incontinence, feelings of pelvic pressure, pelvic pain, or pain with intercourse this is also a cause for concern. None of these symptoms (no matter how trivial they seem) are considered normal. These are all a sign that the breathing system is not working properly.
The better control we have of our breathing, the better our core system can work, and the less likely we are to experience any symptoms. A better breathing pattern which is termed diaphragmatic breathing can be practiced lying on your back with your knees bent, sitting in a chair or standing. The most crucial part to the system working is to place yourself in a neutral posture.
What exactly is a neutral posture? Your pelvis and rib cage should be stacked. This means when you are sitting in a chair, feet are flat on the floor and you are sitting on your sit bones. Shoulders align with hips. When you are standing, untuck your buttock. Pull your shoulder back and align them with your hips. When you inhale, you should feel your abdomen fill with air. As you exhale, everything falls back to where it started.
Set aside time to practice breathing on a daily basis (at least 5 to 10 minutes) in order to get the system into better control. As you walk by the mirror during the day, correct your posture.
Pelvic health and strength can make you and more efficient breather and more importantly, stronger. Happy breathing!
Written by Danielle Duley, Pelvic Floor Therapist at Rehabilitation Institute of Chicago
