Pelvic Floor and Your Nervous System
- Gaia Women's PT and Wellness
- 5 days ago
- 6 min read
At Gaia Women's Physical Therapy, we understand that pelvic floor dysfunction often goes beyond just the physical structures of the pelvis. One crucial, but frequently overlooked factor in pelvic health is the state of your nervous system. In this blog post, we'll explore how stress impacts your pelvic floor and share practical techniques to help regulate your nervous system for better pelvic (and overall!) health.
The Stress-Pelvic Floor Connection
Let's be real—life is stressful! Between work deadlines, family responsibilities, and that ever-growing to-do list, most of us live with our stress responses constantly activated. At the end of a long day, scrolling mindlessly through Instagram while collapsed on the couch might feel like relaxation, but your nervous system (and pelvic floor) know the difference between true decompression and just distraction.
Your pelvic floor doesn't operate in isolation. This complex network of muscles, ligaments, and tissues is intimately connected to your nervous system, particularly your stress response. When you experience stress, your body activates the sympathetic nervous system—your "fight or flight" mode—triggering a cascade of physiological responses:
Muscle tension: You’ve likely noticed when your shoulders are up by your ears or when your clenching your jaw during a stressful meeting. But, stress can also cause unconscious holding patterns in your abdomen, glutes, and pelvic floor muscles, leading to excessive tension.
Breathing changes: Stress typically shifts breathing patterns from diaphragmatic to shallow chest breathing, disrupting the natural coordination between your diaphragm and pelvic floor.
Blood flow reduction: Chronic stress can decrease blood flow to the pelvic region, potentially impairing tissue health and healing.
Pain sensitivity: A dysregulated nervous system may amplify pain signals, making pelvic discomfort feel more intense.
Many of our clients discover that their pelvic floor symptoms—whether it's pain, urinary urgency, or difficulty with intimacy—worsen during periods of high stress. This isn't coincidental; it's a direct reflection of how your nervous system influences pelvic function.
Understanding the Vagus Nerve: Your Path to Pelvic Floor and Body Relaxation
The vagus nerve is the longest cranial nerve in your body and a key component of your parasympathetic nervous system—your "rest and digest" mode. This important nerve connects your brain to many organs, including those in your pelvic region.
Think of your vagus nerve as your body's natural chill pill. When properly activated, it helps:
Counteract stress responses (like when you finally exhale after holding your breath during a tense moment)
Relax muscular tension (including those tight pelvic floor muscles)
Promote healthy digestion (which affects pelvic pressure)
Regulate inflammation
Support optimal pelvic blood flow
By intentionally stimulating the vagus nerve, you can shift from a state of stress and tension to one of relaxation and healing—creating an environment where your pelvic floor can function optimally.
Practical Vagus Nerve Techniques for the Pelvic Floor and the Nervous System
Let's talk about ways to manage stress that actually nourish and rejuvenate your body and mind. At Gaia Women's PT, we incorporate these evidence-based techniques into our treatment plans and encourage you to explore daily practices that support your:
1. Diaphragmatic Breathing
The diaphragm and pelvic floor are designed to work in tandem, like dance partners. And just like dancing, this coordination gets better with practice!
How to practice:
Lie comfortably on your back with knees bent
Place one hand on your chest and another on your belly
Inhale slowly through your nose, allowing your belly to rise (while keeping minimal chest movement)
Exhale fully through pursed lips, feeling your belly gently fall
Notice how your pelvic floor naturally lengthens on inhale and gently lifts on exhale
Practice for 5-10 minutes daily
Pro tip: You can do this anywhere—in traffic, during a boring meeting, or while waiting in the school pickup line. No one will even know you're secretly giving your pelvic floor some TLC!
2. Humming and Vocalization
The vibration from humming directly stimulates the vagus nerve where it passes through your vocal cords. Yes, humming your favorite song can actually help your pelvic floor—how cool is that?
How to practice:
Sit comfortably with an upright spine
Take a deep breath in
On the exhale, create a gentle "hmmmm" sound, feeling the vibration in your throat
Repeat for 2-3 minutes
Try varying the pitch to find what feels most soothing
Feeling self-conscious about humming? Try it in the shower or car—it's the perfect private concert venue, and your vagus nerve will be your biggest fan!
3. Face and Jaw Relaxation
Tension in the jaw and face often correlates with pelvic floor tension (this connection is called the "core line"). Think about it—how often do you catch yourself clenching your jaw while scrolling through stressful news or rushing to meet a deadline?
How to practice:
Gently massage your jaw muscles, moving in small circles with your fingertips
Place your tongue on the roof of your mouth, just behind your front teeth
Allow your jaw to hang slightly open, creating space between upper and lower teeth
Consciously soften your forehead, eyes, and cheeks
Notice if this creates a corresponding release in your pelvic floor
Try this next time you're waiting for that important email or sitting in traffic—you might be surprised how much tension you've been holding!
4. Moderate Exercise
When it comes to vagal tone and pelvic health, exercise follows the Goldilocks principle—it needs to be just right. Moderate exercise stimulates vagal activity, while excessive exercise can actually trigger stress responses that work against your pelvic floor health.
How to practice:
Aim for 20-30 minutes of moderate activity that you genuinely enjoy—walking, swimming, gentle yoga, or dancing are all excellent options
Pay attention to your breathing during exercise, maintaining diaphragmatic breathing when possible
Notice how your body feels during and after movement—you should feel energized, not depleted
Include cool-down time to help your nervous system transition back to rest mode
Listen to your body's signals and adjust intensity accordingly—pushing through pain activates stress responses!
Remember: Exercise should feel nourishing, not punishing. If you finish a workout feeling completely wiped out or notice increased pelvic pain afterward, that's your body's way of saying it was too much for your nervous system.
5. Body Scanning and Progressive Relaxation
This practice helps release unconscious tension patterns throughout your body, including your pelvic floor. Think of it as a mental massage for your entire body.
How to practice:
Lie in a comfortable position (yes, your bed works perfectly for this!)
Gradually bring awareness to each part of your body, starting from your feet and moving upward
When you reach your pelvic area, visualize the muscles softening and releasing—imagine them melting like butter in a warm pan
Allow any tension to melt away with each exhale
Spend 30-60 seconds on each body region
This is perfect for those nights when your mind is racing with tomorrow's to-do list. It's like counting sheep, but so much more effective for your pelvic health!
Integrating These Techniques Into Your Real Life
Let's be honest—we know you're busy. Adding one more thing to your daily routine might feel impossible. So instead of viewing these as another task on your never-ending to-do list, try these approaches:
Habit stack: Link these techniques to things you already do. Breathe diaphragmatically while brewing your morning coffee, or do jaw relaxation while waiting for your computer to boot up.
Start small: Even 60 seconds of practice can make a difference. You don't need to meditate for an hour to see benefits.
Make it enjoyable: If you dread it, you won't do it. Find ways to make these practices pleasant—maybe pair breathing exercises with your favorite essential oil or practice body scanning while listening to soothing music.
Notice the benefits: When you experience less pelvic pain or tension after practicing these techniques, celebrate that connection! Recognizing the benefits will motivate you to continue.
When to Seek Professional Help
While these self-regulation techniques are powerful, they work best as part of a comprehensive approach to pelvic health. Consider scheduling an appointment at Gaia Women's PT if:
Your symptoms persist despite relaxation practices
You're unsure if you're performing the techniques correctly
You'd benefit from personalized guidance based on your specific pelvic health needs
You want to learn additional techniques tailored to your situation
Our physical therapists can provide hands-on assessment, biofeedback training, and customized treatment plans that incorporate both physical techniques and nervous system regulation strategies.
Final Thoughts
At Gaia Women's PT, we believe in treating the whole person—not just isolated symptoms. By understanding and harnessing the power of your nervous system, particularly through vagus nerve activation, you can create the physiological conditions for optimal pelvic health.
Remember, true relaxation isn't just the absence of activity—it's actively creating a state of physiological calm and safety in your body. Your nervous system doesn't know the difference between real and perceived threats, but with these practices, you can teach it to recognize what's truly dangerous versus what's just another Tuesday.
Your body has an innate capacity for regulation and healing. Our role is to help you access those natural abilities through science-based, compassionate care. We invite you to incorporate these practices into your daily routine and to reach out whenever you need additional support on your pelvic health journey.
Ready to explore how nervous system regulation can help with your specific pelvic health concerns? Contact Gaia Women's PT today to schedule a comprehensive evaluation.