Updated: May 23, 2020
Feeling a little anxiety, overwhelm, fear, or worry during this time of COVID19? Noticing any muscle tension, an increase in physical pain, running to the washroom lots, or perhaps experiencing pain with intercourse? Persistent stress wrecks havoc on our entire bodies and it even creates changes in our pelvic floor muscles. Say What? Yep, it's true. When we are feeling stressed out, our pelvic floor muscles tighten.
What's so bad about a tight pelvic floor? Well, a tight pelvic floor is held in a shortened, or contracted position, which doesn't allow it to function optimally. Typical symptoms associated with a tight pelvic floor include:
Overactive Bladder - more frequent trips to the bathroom with a sense of urgency
Incomplete Bladder/Bowel Emptying
Incontinence - urine or fecal leakage
Pain with Intercourse
Irritable Bowel Syndrome
Do any of the above sound familiar?
I have a strategy for you to help relax and lengthen your pelvic floor, and it is called the BLOSSOM BREATH.
The Blossom Breath is a breathing technique and visualization that creates nice elongated pelvic floor muscles.
Some women will still require manual pelvic floor muscle treatment from your pelvic health physiotherapist, but this is a great place to start and it costs NOTHING. You will gain better bladder/bowel control, reduce your pain, and calm down your entire body.
Want to give it a try?
Get into a comfortable position and bring awareness (bring your attention) to your breath.
Notice how your breath feels in your body. Notice which body parts are moving.
Are your inhales the same as your exhales? Are you breathing fast or slow?
There is no need to change anything about your breath right now, you are just observing.
Now bring your hand to your belly button. Can you feel this area expand on the inhale? When you are ready, we are going to take this a step further, as I invite you to send your breath down into your pelvis (the area between pubic bone and tailbone and between your sits bones). This is where your pelvic floor muscle are. As you are breathing you are going to visualize a flower, facing down in your pelvis, and as you inhale that flower is blooming and blossoming out from your pelvis and vagina. As you exhale the flower gently retreats back up into the pelvis. And Repeat. As you inhale the flower blooms and as you exhale it gently folds. Continue this Blossom Breath for a few minutes per day and you will reap the benefits.
Majority of people do not sense or feel anything happening with this and that is okay. If you continue this breathe you will increase your awareness and you will eventually feel it. So don't give up and keep practicing :)
Please reach out if you need further guidance
As you are breathing you are going to visualize a flower, facing down in your pelvis, and as you inhale, that flower is blooming and blossoming out from your pelvis and vagina. As you exhale the flower gently retreats back up into the pelvis. Repeat this breath. As you inhale the flower blooms and as you exhale it gently folds. Continue this Blossom Breath for a few minutes per day.