Teach you a little secret to keep your pelvic floor muscles healthy: the "can" 360-degree breathing method

Author: Lin Tangdi, Lou Wenjia, Zhang Xue, Wei Huanhuan, Peking Union Medical College Hospital

Reviewer: Zhu Lan, Chief Physician/Professor, Peking Union Medical College Hospital

As an indispensable "guardian" of the female body, the pelvic floor muscles carry an extraordinary mission. The name "pelvic floor muscles" itself contains clues to its location: it sits elegantly at the bottom of the gentle embrace of the pelvis, like an invisible "pelvic bowl". The pelvic floor muscles are extraordinary in both form and function. They not only tenaciously maintain the harmonious coexistence of the various organs in the pelvic cavity, but also silently support and protect the growing weight of the baby during pregnancy. Therefore, understanding and caring for the pelvic floor muscles is a crucial part of every pregnant mother's recovery during pregnancy and after childbirth.

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Postpartum mothers can use vaginal digital examination with the help of professional pelvic floor physiotherapists to understand the location of their pelvic floor muscles. But for pregnant mothers, what effective methods can they use to find their own pelvic floor muscles? Today, I will introduce a little trick to everyone - the "can" 360-degree breathing method. This method is not only safe and simple, but also can effectively awaken and deepen the perception of pregnant mothers' pelvic floor muscles.

Step 1: Preparation - Building your "can"

Imagine your body is a delicate can: the top is the "top cover", which is made up of the lower ribs and the diaphragm connected to it; the bottom is the "bottom cover", which is where the vital pelvic floor muscles are located; the middle is the "can body", which is the abdominal muscles and back muscles surrounding the upper and lower ends. These structures together build this solid container.

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Step 2: Inhale to start - explore the mystery of expansion

When you start to inhale, the first thing that leads this change is the active stretching of the diaphragm, which causes the lower ribs to slowly and gracefully open to the sides. During this process, please imagine the entire "can" as a balloon being blown up, and the abdominal and back muscles naturally extend forward and backward, just like the balloon gradually filling up. At the same time, you will feel the pelvic floor muscles sinking, which is the natural reaction of the pelvic floor muscles in a relaxed state.

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Step 3: Passive Exhalation - Return to the Tranquility of the Origin

When exhaling, there is no need to exert extra force on the abdominal muscles, just let the body relax naturally, just like a balloon slowly exhaling air. At this time, the pelvic floor muscles will quietly rebound as the abdominal muscles and back muscles return to their positions, while the diaphragm gradually returns to its original position and the lower ribs gently retract.

It is important to remind you that in the second and third trimesters, in order to protect the safety of the baby and the pregnant mother, you should try to avoid supine exercise to avoid compressing the inferior vena cava and affecting uterine blood circulation. You may try sitting or side-lying exercise more often, which can make exercise safer and more comfortable, and more beneficial to the health of the pregnant mother and the baby.

The "can" 360-degree breathing method is a wise choice for pregnant mothers to maintain pelvic floor health. In the process of deeply practicing the "can" breathing method, the full participation of the lower ribs and abdominal muscles plays a vital role. Their synergistic effect can disperse the pressure generated during breathing and keep the pressure away from the pelvic floor muscles and the fragile linea alba area (located in the midline of the abdomen, a connective tissue between the two rectus abdominis muscles), thereby effectively preventing the rectus abdominis separation caused by excessive local pressure, and also greatly reducing the incidence of pelvic floor dysfunction diseases, such as disturbing urinary incontinence and pelvic organ prolapse.

Here is another tip for you: when practicing this breathing method, be sure not to just inflate your belly and forget to move your ribs sideways, as this will easily increase the pressure on your pelvic floor muscles and separate your rectus abdominis muscles. Of course, the more relaxed your body is, the better the effect will be.