Meditation: pause for pelvic health

Meditation: pause for pelvic health

Many of us turn to meditation as a powerful tool for self-care, using it to manage stress and build healthier habits.

Meditation: pause for pelvic health

Many of us turn to meditation as a powerful tool for self-care, using it to manage stress and build healthier habits.1 With World Meditation Day taking place this month, it’s a great opportunity to pause, reflect on changes and reconnect with your body – especially for those going through the menopause. What many women don’t realise is that breathwork, a core element of meditation, can play a significant role in restoring your pelvic floor health and overall well-being.2

Navigating the changes

Hot flushes, mood swings, night sweats, weight fluctuations might all sound familiar, but the loss of oestrogen during menopause can also bring some lesser-known side effects. During menopause, hormonal changes can affect tissue elasticity and muscle tone – including in the pelvic floor.3

Over 60% of UK women have at least one symptom of poor pelvic floor health.4 The good news is, there are exercises you can do to take back control and counteract the problems.

If any of these experiences sound familiar, your pelvic floor could need a little TLC:

  1. Incontinence – leaking when you laugh, cough, sneeze, or you can’t reach the toilet in time.
  2. Vaginal irritation – discomfort during sex or around the vulva and urethra.
  3. Frequent infections – recurring UTIs (Urinary Tract Infection), thrush, or bacterial vaginosis.
  4. Pelvic pain – discomfort in the vulva or vagina especially during sex or urination.
  5. Pelvic organ prolapse – a heavy feeling or bulge in the vagina.5

The breath–pelvic floor connection

We take around 20,000 breaths a day, without thinking about it.6 But, if we really focus on how we breathe, it can offer you more than just a mental reset. It can also be a powerful tool for managing the physical and emotional shifts that come with menopause, including:

  • Reducing stress
  • Improving sleep and mood
  • Supporting hormonal balance
  • Helping restore pelvic floor function7

But first, a quick anatomy recap. Your diaphragm (your main breathing muscle) and your pelvic floor move together. When you inhale, both gently lower. When you exhale, they rise. This natural rhythm is the foundation of pelvic floor health – and it’s something you can tap into at any age.

Diaphragmatic breathing, otherwise known as belly breathing, is a technique that encourages your belly to rise and fall with each breath, rather than your chest. This deep, gentle movement helps activate your diaphragm and naturally engages your pelvic floor. Over time, this type of breathing can help release tension, improve circulation, and support pelvic strength.8

Empelvic: A holistic approach

Many women are familiar with Kegel exercises as a method to strengthen the pelvic floor. However, Empelvic offers a unique and guided approach to pelvic health. This non-invasive, travel-size training cushion not only supports pelvic floor strength and flexibility but also comes with detailed instructional videos that demonstrate how to use it effectively. By combining tactile feedback with breathing exercises, the Empelvic method helps you activate and engage the correct muscles with confidence. Just a few minutes a day can lead to significant improvements, helping you combat menopause symptoms and restore balance in your pelvic floor.

Try this: your 5-minute reset

  1. Sit on the Empelvic cushion.
  2. Close your eyes and bring your attention to your pelvic area.
  3. Inhale slowly, letting your belly and pelvic floor expand.
  4. Exhale gently, feeling a soft lift in your pelvic floor.
  5. Repeat and adjust your position to explore different sensations, adding a gentle clench of the muscles on the exhale if it feels right.

Vanessa’s story

“Using Empelvic has helped me to learn about my body, breathing techniques and my pelvic floor. It's helped me recognise the importance of having that control and what it means to my day-to-day life. Taking ownership of this aspect has been a positive experience.”

You don’t have to manage symptoms alone – speak to your GP or a specialist pelvic health physiotherapist for help. Menopause may bring with it uncertainty and change, but it also brings the opportunity to care for your body in new and empowering ways.

This World Meditation Day, take a moment to breathe, reconnect, and pause for your pelvic health. You deserve it.

References:

  1. Cleveland Clinic. Meditation: What It Is, Benefits & Types.
  2. Torbay and South Devon NHS Foundation Trust. Exercises for Breathing and Pelvic Floor Relaxation.
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