Some Main Exercises for Breathing and Pelvic Floor Relaxation For Women
- Diaphragmatic Breathing: Sit or lie down comfortably. Place one hand on your chest and the other on your belly, just below the rib cage. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth. This exercise helps relax the pelvic floor muscles.
- Child's Pose Breathing: Sit back on your heels with your knees apart. Extend your arms forward and lower your chest towards the floor. Breathe deeply into your abdomen, feeling the stretch in your lower back and pelvic floor. This position promotes relaxation of the pelvic floor.
- Happy Baby Pose: Lie on your back and bring your knees towards your chest. Hold the outsides of your feet with your hands. Open your knees wider than your torso and gently pull your feet towards you. Breathe deeply into your belly, allowing your pelvic floor to relax.
- Deep Belly Breathing in Sitting: Sit comfortably with a straight back. Place your hands on your belly. Inhale deeply, allowing your belly to expand. Exhale slowly, letting your belly fall. This helps to soften the pelvic floor muscles.
- Pelvic Floor Stretches: Incorporate gentle stretches like pelvic tilts or cat-cow stretches while focusing on deep, relaxed breathing. These stretches combined with breathing exercises help in releasing tension from the pelvic floor.
