Once you’re pregnant (or even before), you might hear all sorts of advice:
“You have to do your Kegels (Pelvic Floor exercises)!”
“Wait! don’t do Kegels!”
Confusing, right? Let’s break it down. Kegels have long been recommended for pregnancy and postpartum, but what we are not always told is this: many of us already have tension in the pelvic floor, and learning to lengthen and relax those muscles can be just as important as contracting them. It’s also possible for certain areas of the pelvic floor to be tight while others are loose. It’s not always as simple as doing Kegels!
In this post, we are exploring:
- Why so many of us have a tight pelvic floor?
- How your breath and nervous system play a role?
- What you can do to begin lengthening and letting go
Why Do So Many of Us Have a Tight Pelvic Floor?
Your pelvic floor is more than just a group of muscles, it is deeply connected to your entire body and emotional landscape. Stress, trauma, anxiety, birth experiences (including c-section), past injuries, and even long hours of sitting – all of these can contribute to a chronically tense pelvic floor.
You have probably experienced holding tension in their shoulders, but guess what? Our pelvic floor can “clench” in the same way.
How to Start Lengthening and Letting Go: Soften, Breathe, and Move
So how do we begin to relax and lengthen the pelvic floor?
Here is the gist:
- Connect with Your Body: Everything in the body is connected – jaw, ribcage, hips, feet, thighs… and the pelvic floor responds to all of it. Tuning in and creating awareness is the first step toward change. How? Go for a walk (espeically with bare feet), have a dance, sing out loud… these simple acts can shift you out of your head and into your physical self, which is where pelvic floor healing begins.
- Connect with Your Breath: Can you feel your pelvic floor gently respond as you inhale and exhale, without trying to “do” anything? With optimal breathing patterns, the pelvic floor will naturally descend as you inhale and ascend as you exhale.
- Support Your Mobility: Not just the pelvic mobility but the mobility of your whole body. For example, if your upper back, ribcage, or hips are tight, your breath might be shallow, and that can limit the natural rhythm of your pelvic floor movements. Body-balancing movements and bodywork (such as massage therapist, chiropractor, and osteopath) can help restore better alignment and mobility to support the pelvic floor to work as it should.
- Don’t Forget the Nervous System: Here is something often overlooked: A regulated nervous system can help your pelvic floor let go. When we feel safe, grounded, and supported physically and emotionally, our bodies can finally relax, and so can our pelvic floor. Breathwork, bodywork, mindfulness, co-regulation (for example, meeting up with your favourite person), rest, and movement that feels good… it all matters.
Being able to contract, lengthen, and release the pelvic floor, just like any muscle – is what helps us stay functional, supported, and well. When we are experiencing symptoms related to the pelvic floor, whether it is leaking, heaviness, pain, or just a sense that something is not quite right, we can’t spot-treat the problem. Our pelvic floor doesn’t exist in isolation. It’s part of a whole system – affected by how we move, how we breathe, how we feel, and how we live. That is why a holistic approach matters. Looking at the whole person: body, breath, nervous system, and life experience, is what truly supports lasting change and healing.
Want to Learn More?
My classes and workshops support the full spectrum of pelvic health, from connection and mobility to breath and nervous system awareness. I work alongside amazing professionals like Jen (a holistic pelvic floor physio) to bring evidence-informed, whole-body support to your pregnancy, postpartum, and parenting journey.
This blog was written by Emma, a Pre- & Postnatal Yoga & Movement Specialist and Creator of Breathe Move You, based in Wellington, New Zealand. It draws on conversations and Instagram reels co-created with Jen, a Holistic Pelvic Floor Physiotherapist.
Explore more of Emma’s work here: www.breathemoveyou.com
Connect with Jen through her website here: https://pph.nz/