As a pelvic floor physiotherapist, one of the most common challenges I see in patients recovering from cancer treatments is stress and tension. Whether you’ve undergone surgery, radiation, or chemotherapy, cancer treatment can take a toll not just on your body but also on your mind. This can often lead to tightness in the pelvic floor muscles, which can contribute to pain, incontinence, or difficulty with intimacy.
The good news is that you have the power to take control of your recovery. One of the most effective and accessible tools you can use is breathing and relaxation exercises. These simple techniques help reduce pelvic floor tension, promote relaxation, and support overall healing during cancer recovery. In this blog post, I’ll guide you through how breathing and relaxation can benefit your pelvic health and share some easy exercises you can try at home.
Why Breathing and Relaxation Matter for Pelvic Floor Health
The pelvic floor muscles are highly sensitive to stress and physical tension. When you’re stressed, anxious, or experiencing discomfort, your pelvic floor muscles can become tight, leading to a number of issues such as:
– Pelvic pain or discomfort
– Bladder or bowel issues like incontinence or constipation
– Painful intercourse
– Decreased pelvic floor function in general
The good news is that the simple act of deep breathing can help relax your pelvic floor muscles, reduce stress, and improve overall pelvic health. By practicing relaxation and deep breathing techniques, you can directly influence the tone and function of these muscles, easing tension and supporting your recovery.
How Breathing Affects the Pelvic Floor
Taking deep breaths, especially using your diaphragm, triggers a relaxation response in your body. The diaphragm activates the vagus nerve, which plays a vital role in initiating your body’s “rest and digest” state, also known as the parasympathetic nervous system. As your body relaxes, it helps release any tension in the pelvic floor muscles.
Additionally, the diaphragm, your primary breathing muscle, is closely linked to the pelvic floor. When you take a deep breath, the diaphragm moves downward, which gently encourages the pelvic floor muscles to relax and lengthen. As you exhale, the diaphragm rises, helping the pelvic floor muscles return to their resting position. This natural rhythm is key to the pelvic floor’s function, allowing it to manage abdominal pressure during actions like coughing, sneezing, and exercising, while also supporting circulation and overall muscle function.
Simple Breathing and Relaxation Exercises for Pelvic Health
Here are three simple breathing exercises you can incorporate into your daily routine to promote pelvic floor relaxation, reduce stress, and support your recovery after cancer treatment.
1) Diaphragmatic Breathing (Belly Breathing)
○ Find a comfortable position, either lying on your back with your knees bent or sitting with your feet flat on the ground.
○ Place one hand on your chest and the other on your belly.
○ Take a slow, deep breath in through your nose, allowing your belly to rise as the diaphragm moves downward. Focus on expanding your belly, not your chest.
○ Exhale slowly and completely through your mouth, allowing your belly to fall back down.
○ Continue breathing deeply and slowly for 5–10 minutes, paying attention to the rise and fall of your belly with each breath.
○ Try to make each exhale longer than the inhale. This helps to activate your relaxation response.
2) Pelvic Floor Relaxation with Breath
○ Sit or lie in a comfortable position.
○ Close your eyes and take a few deep breaths to center yourself.
○ As you inhale, gently contract your pelvic floor muscles (like you’re stopping the flow of urine or holding in gas).
○ As you exhale, allow your pelvic floor muscles to fully relax and release. Imagine them gently lengthening and softening with each breath.
○ Repeat this cycle of contraction and relaxation for 5–10 minutes, focusing on the sensation of relaxation in your pelvic area as you exhale.
3) Progressive Muscle Relaxation
○ Lie down in a comfortable position with your arms by your sides and your legs uncrossed.
○ Begin by taking a few deep breaths to relax.
○ Focus on your feet and toes. Inhale deeply and tense the muscles in your feet, holding for a few seconds, then exhale and release the tension completely.
○ Slowly work your way up through your body, tensing and relaxing each muscle group (calves, thighs, abdomen, chest, shoulders, neck, and face).
○ When you reach the pelvic floor, gently contract the muscles as you inhale, and as you exhale, release the tension and allow them to soften and relax.
○ Continue for each muscle group, ensuring you fully release tension with each exhalation.
Additional Tips for Incorporating Breathing and Relaxation into Your Routine
– Practice regularly: Try to incorporate breathing exercises into your daily routine, especially during times of stress or before bed.
– Use visualization: While breathing deeply, you can visualize your pelvic floor muscles relaxing, imagining them softening and lengthening with each exhale.
– Create a peaceful environment: Find a quiet, calm space to practice your relaxation techniques. Dim the lights, play soft music, or use aromatherapy to enhance relaxation.
– Be patient with yourself: Like any new practice, breathing exercises take time and consistency. Start with short sessions and gradually increase the duration as you become more comfortable.
In Conclusion
Breathing and relaxation exercises are simple yet powerful tools that can significantly improve pelvic floor health during cancer recovery. By practicing these techniques regularly, you can reduce stress, ease pelvic floor tension, and promote overall healing. As always, it’s important to listen to your body and work closely with your pelvic floor physiotherapist to ensure you’re practicing the techniques that are best suited to your recovery needs.
Remember, healing takes time, and these small steps can make a big difference in your journey toward recovery. Be kind to yourself, and take each breath as an opportunity to relax, heal, and restore balance to your body.