05/30/2026
As we recognize the end of Pelvic Pain Awareness Month, we encourage you to try a daily breathing exercise! One of the most effective tools for managing chronic pelvic pain is gentle, intentional movement.
The Technique:
🧘 Find a comfortable position: Lie on your back with knees bent and feet flat, or sit comfortably.
🤲 Hand Placement: Place one hand on your chest and the other on your belly just below your belly button.
😯 Inhale: Breathe in slowly and deeply through your nose, letting your belly (and the hand resting on it) rise. Keep your chest relatively still. As you inhale, imagine your pelvic floor gently dropping and lengthening, like a slowly opening umbrella.
😮💨 Exhale: Breathe out slowly through pursed lips. Let your belly fall gently inward. As you exhale, imagine your pelvic floor gently lifting and closing, like the umbrella shutting.
⏱️ Duration: Practice this for 5-10 minutes daily. This exercise helps retrain the nervous system, calms the ‘fight or flight’ response, and promotes healthy coordination between your breath and your pelvic floor. muscles.
