We touched on the connection between breath and pelvic floor in last month’s blog about preparing your body for labor—but this vital topic deserves its own dedicated discussion. Breathing is one of the most powerful and accessible tools during labor. When used intentionally, your breath can help you manage pain, stay calm, and support your baby’s safe and smooth passage through the birth canal.
Your diaphragm, the main muscle you use to breathe, works closely with your pelvic floor muscles. Think of them as partners in a dance: when you breathe in, the diaphragm moves down, and the pelvic floor lengthens and expands to accommodate this movement. When you breathe out, the diaphragm rises, and the pelvic floor naturally contracts.
This relationship is essential to understand during labor. When contractions come, you want to exhale slowly and fully, allowing your pelvic floor to relax and lengthen. This helps reduce resistance and directs pressure downward in a controlled way, guiding your baby gently through the pelvis. Conversely, holding your breath or tightening during contractions can cause your pelvic floor to contract too much, which can slow labor and create unnecessary tension.
Exhaling during contractions is more than just a breathing technique—it’s a way to work with your body’s natural process. Letting the breath flow out smoothly encourages your pelvic floor to soften, opening the way for your baby to descend. It also helps regulate your nervous system, easing stress and allowing you to stay centered.
By contrast, holding your breath or breathing shallowly can increase muscle tension and pressure, making pushing more difficult and increasing the risk of perineal tearing.
Here are a few simple ways to practice breathing that supports your pelvic floor and labor progress:
360-Degree Diaphragmatic Breath: Inhale deeply, expanding your belly, ribs, and sides evenly. As you exhale, keep your abdomen soft and gently expanded, avoiding any pulling in or tightening.
Humming on the Exhale: Adding a gentle hum as you breathe out slows your breath and creates vibrations that encourage relaxation of the pelvic floor.
Short, Gentle Huffs: Practice blowing out several small “candles” one after another with soft, controlled exhales. This mimics the type of breath you might use during pushing and helps coordinate breath with pelvic floor relaxation.
Engaging your diaphragm through deep, mindful breathing isn’t just about physical movement—it also has a profound effect on your nervous system. Diaphragmatic breathing activates the parasympathetic nervous system, which promotes relaxation and helps lower stress hormones. This natural calming response can reduce anxiety and fear, common emotions during labor, allowing you to feel more grounded and in control. When you practice diaphragmatic breathing regularly, you’re training your body to respond to labor’s intensity with calmness and resilience, making it easier to navigate each contraction with confidence and ease.
Learning to connect your breath with your pelvic floor takes time and practice, but the benefits during labor are profound. Practicing these breathing techniques regularly during pregnancy can help you develop greater body awareness, reduce anxiety, and prepare your body to move through labor with greater ease and confidence.