Breathing is fundamental to life, yet many of us don't pay much attention to how we breathe. However, the way we breathe can significantly impact our health and well-being. In this blog post, we'll explore the importance of proper breathing, how it relates to pelvic floor function, common dysfunctional breathing patterns, and how physical therapy can help.
Understanding Normal Breathing Patterns:
A normal, correct breathing pattern involves the coordinated movement of the diaphragm, intercostal muscles (between the ribs), and accessory muscles of respiration, such as the scalene and sternocleidomastoid muscles. When you inhale, your diaphragm contracts and moves downward, allowing your lungs to expand and fill with air. As a result, your belly should gently rise and fall with each breath, indicating diaphragmatic breathing. Exhalation occurs passively as the diaphragm relaxes and returns to its resting position.
Breathing and Pelvic Floor Function:
The diaphragm and pelvic floor muscles are interconnected and work together to maintain intra-abdominal pressure and support core stability. Proper coordination between these muscles is essential for optimal pelvic floor function. When you inhale, the diaphragm descends, and the pelvic floor should relax to accommodate the increased intra-abdominal pressure. Conversely, during exhalation, the diaphragm ascends, and the pelvic floor should engage to maintain stability and support. They should move synchronously.
Dysfunctional Breathing Patterns:
Dysfunctional breathing patterns, such as shallow breathing or hyperventilation, can disrupt the coordination between the diaphragm and pelvic floor muscles. This can lead to issues such as pelvic floor dysfunction, including urinary incontinence, pelvic pain, and pelvic organ prolapse.
Shallow Breathing: This involves primarily using the chest muscles to breathe, resulting in limited diaphragmatic movement and decreased oxygen exchange.
Reverse Breathing: In this pattern, the abdomen moves inward during inhalation, while the chest expands outward, leading to inefficient breathing and increased tension in the neck and shoulders.
Hyperventilation: Characterized by rapid, shallow breathing, hyperventilation can lead to imbalances in oxygen and carbon dioxide levels in the blood, causing symptoms such as dizziness, lightheadedness, and tingling sensations.
How Physical Therapy Can Help:
Physical therapy plays a crucial role in retraining proper breathing patterns and addressing pelvic floor dysfunction. Therapists can assess breathing mechanics and pelvic floor function and develop personalized treatment plans to improve coordination and strength. Techniques may include diaphragmatic breathing exercises, pelvic floor muscle training, and postural correction.
Diaphragmatic Breathing: Teaching you how to engage the diaphragm effectively and restore a natural breathing rhythm to reduce intra-abdominal pressure on the pelvic floor.
Pelvic Floor Exercises: Incorporating pelvic floor muscle training techniques to improve strength, coordination, and control of the pelvic floor muscles.
Postural Correction: Addressing any posture-related factors that may be contributing to dysfunctional breathing patterns and pelvic floor dysfunction, such as pelvic tilt or spinal alignment issues.
Proper breathing is essential for overall health and well-being, including optimal pelvic floor function. If you're experiencing pelvic floor dysfunction or suspect that your breathing patterns may be contributing to other issues, consider seeking guidance from a physical therapist.
Together, you can work to re-learn healthy breathing habits and improve your quality of life.
References:
Bo, K., Frawley, H. C., Haylen, B. T., & Abramov, Y. (2017). A standardized ultrasound protocol for the objectively diagnosed measurement of abdominal muscle recruitment. International Urogynecology Journal, 28(5), 743–752. https://doi.org/10.1007/s00192-016-3211-x
Lee, D. G., Lee, L. J., & McLaughlin, L. (2008). Stability, continence and breathing: The role of fascia following pregnancy and delivery. Journal of Bodywork and Movement Therapies, 12(4), 333–348. https://doi.org/10.1016/j.jbmt.2008.04.012
Sapsford, R., & Hodges, P. W. (2001). Contraction of the pelvic floor muscles during abdominal maneuvers. Archives of Physical Medicine and Rehabilitation, 82(8), 1081–1088. https://doi.org/10.1053/apmr.2001.24279
Smith, M. D., & Russell, A. (2009). Hodges’ Health-Related Quality of Life Model as a tool for understanding involuntary childlessness in adult women. Journal of Health Psychology, 14(3), 435–446. https://doi.org/10.1177/1359105308100205
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