5 Breathing Exercises To Help Strengthen Pelvic Floor For Women Over 40
- Diaphragmatic Breathing: Lie on your back with pillows supporting your head and knees. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your mouth. This exercise helps relax and engage the pelvic floor muscles.
- Deep Belly Breathing: Sit or lie in a comfortable position. Place your hands on your belly. Breathe in deeply through your nose, filling your abdomen. Feel your hands rise. Exhale slowly through your mouth. This practice ensures the pelvic floor muscles work efficiently and helps in relaxation.
- Extended Exhale Breathing: Sit comfortably. Inhale deeply for a count of four, allowing your belly to expand. Exhale slowly for a count of six to eight. This exercise promotes relaxation of the pelvic floor muscles and can help reduce tension.
- 4-7-8 Breathing: Sit or lie down comfortably. Inhale quietly through your nose for four seconds, hold your breath for seven seconds, and exhale completely through your mouth for eight seconds. This technique helps to activate and relax the pelvic floor muscles.
- Pelvic Tilt Breathing: Lie on your back with your knees bent and feet flat on the floor. Inhale deeply, then as you exhale, tilt your pelvis slightly upwards, engaging your core and pelvic floor muscles. Inhale as you return to the starting position. This exercise helps in strengthening the pelvic floor and lower abdominal muscles.
