Pelvic pain can be a debilitating and distressing condition that affects an individual’s quality of life.

While there are various treatment approaches available, one powerful and often overlooked technique is diaphragmatic breathing. Diaphragmatic breathing should be considered as a foundation skill, once you get the hang of it, it has the power to ground you, bring awareness to your body and help calm your nervous system which can be especially helpful during a pain flare.

Understanding Pelvic Pain

Before jumping ahead into diaphragmatic breathing, let’s grasp the complexity of pelvic pain. Pelvic pain can originate from a multitude of factors, including muscle tension, inflammation, and nervous system sensitivity. Conditions such as endometriosis, bladder pain syndrome or trauma to the pelvic region can contribute to the development of pelvic pain. Treatments can include pelvic floor physiotherapy, exercise and stretching and lifestyle modifications just to name a few.

However, diaphragmatic breathing is a nice place to start.

The Benefits of Diaphragmatic Breathing

Relaxation and Muscle Release:

Diaphragmatic breathing promotes relaxation by activating the body’s parasympathetic nervous system (our rest and digest system). This response then reduces muscle tension within the body, including the pelvic floor. This style of breathing also helps reduce the levels of stress hormones such as cortisol within the body. 

Improved Blood Flow:

Diaphragmatic breathing enhances blood circulation to the pelvic region. Improved blood flow can aid in tissue healing and reduce inflammation.

Increased Body Awareness:

Diaphragmatic breathing can assist in developing a deeper connection with your body. By taking a moment focus on your breathing, you are adapting a mindfulness practice to your day. You can add a body scan to your moment of breathing which can allow you to check in with various parts of your body and notice any tension present. 

Supporting Pelvic Floor Function:

The diaphragm and pelvic floor muscles share a functional relationship. Coordinating diaphragmatic movement with pelvic floor movements can enhance the length and coordination of these muscles, helping with pelvic pain.

How To Incorporate Diaphragmatic Breathing Into Your Day

Diaphragmatic breathing is a skill to be learnt and there are many different cues and positions to unlock correct diaphragmatic movement. We’ll use an abdominal cue below but remember this is just one of many, and a pelvic health physiotherapist can assist in finding your best cue.

Adding frequent, small moments to check in with your breathing throughout the day can be an effective way to make a positive change to your pain. We suggest one minute every waking hour using the following technique. 

1. Find a Quiet Space:
   

   Begin by finding a quiet and comfortable space where you won’t be disturbed.

2. Find a Comfortable Position:
   

   Sit or lie down in a comfortable position. You can place one hand on your chest and the other on your abdomen to feel the movement.

3. Inhale and Exhale:
   

   Inhale slowly through your nose, allowing your abdomen to rise as your diaphragm descends. Exhale gently through your mouth or nose, feeling your abdomen fall.

4. Mindfulness:

   As you breathe, focus your attention on the sensation of your abdomen rising and falling. Let go of any tension or stress with each exhale. You can choose to add a body scan here and focus on a letting go of tension of a different body part with each exhale (eg. eyebrows, jaw, shoulders, stomach, pelvic floor).