A Guide To Pelvic Floor Health And ADHD
A Guide To Pelvic Floor Health And ADHD
Plus the Number 1 exercise you should be doing to strengthen your pelvic floor and manage ADHD symptoms
As midlife women with ADHD, we face a unique set of challenges, from juggling work and family to navigating hormonal changes and ADHD symptoms. But amidst the whirlwind of midlife, there's one simple yet powerful tool we can all use to enhance our wellbeing: our breath.
Breathing is not something we think about a lot in our daily lives, but just because we do it automatically doesn’t mean we’re doing it right. The impact correct breathing has on our health, particularly for midlife women with ADHD, is profound.
And before you start rolling your eyes, hear me out. I, too used to think that working on my breathing was just like meditation - simply not doable for me and my ADHD brain. I was so wrong. Whilst I haven’t mastered meditation yet, spending a few moments each day on my breathing has been a game-changer for both my pelvic health and overall wellbeing.
Pelvic Floor Health: A Midlife Must-Have
The pelvic floor, a hammock of muscles supporting your bladder, bowel, and reproductive organs, plays a crucial role in our overall health. When functioning properly, it helps us control our bladder and bowel movements and contributes to sexual pleasure and function.
As we transition through menopause, lower levels of oestrogen can lead to weakened pelvic floor muscles and menopause symptoms like urinary incontinence, bowel dysfunction, pelvic organ prolapse, sexual dysfunction and pelvic pain.
A 2023 survey from the Royal College of Obstetricians & Gynaecologists (RCOG), revealed that 25% of women experience pelvic floor dysfunction, including urinary incontinence. It’s hard to find stats on midlife women but it’s thought that the number of women experiencing symptoms goes up to at least 50% in women over 50!*
Pelvic Health and ADHD
There’s no research into this, but I wouldn’t be surprised if there was a link between pelvic floor dysfunction and ADHD.
1. We tend to hold a lot of tension in our muscles and just like a weak pelvic floor, tight pelvic floor muscles can also lead to symptoms and dysfunction.
2. I haven’t found any evidence, but just from speaking to other women with ADHD, it seems that a lot of us habitually chest breathe rather than belly breathe (also called diaphragmatic breathing). When we breathe with our chests, we use the muscles in our shoulders, necks, and chests to expand our lungs, which can result in increased pressure on the pelvic floor as well as neck pain and headaches.
Breathing to the Rescue: Unlocking Pelvic Floor Harmony
The good news is that our breath can be a powerful ally in both strengthening and relaxing our pelvic floor. We can restore breath-pelvic floor harmony by incorporating simple breathing exercises into our daily routines.
Diaphragmatic breathing, in particular, can help strengthen and relax the pelvic floor muscles and improve overall pelvic health.
As a bonus, it’s also a fabulous tool for managing ADHD symptoms. It increases the activity of the parasympathetic nervous system, which is responsible for relaxation and rest. This can help lower stress hormones, promote calmness, and reduce anxiety. So essentially, you’re getting 2 for 1, what’s not to like?!
Harnessing the Power of Diaphragmatic Breathing
Diaphragmatic breathing is my No 1 exercise for pelvic health and we should be mastering it before attempting pelvic floor exercises like Kegels. Once you get the pelvic floor and diaphragm moving well together, you can move towards relaxing or strengthening the pelvic floor with specific exercises.
When we breathe deeply and efficiently, we engage our diaphragm, the primary muscle of respiration. This engagement activates the pelvic floor muscles, promoting strength and coordination. As you inhale your diaphragm moves down into your abdominal cavity to make space for more air in your lungs. At the same time, your pelvic floor drops and lengthens. When you exhale, your diaphragm releases and your pelvic floor shortens, moving back to its resting position.
Your pelvic floor muscles and diaphragm contract and relax opposite each other like a piston while you inhale and exhale:
You can practice diaphragmatic breathing sitting down or lying down on your back. Place one hand on your chest and the other on your abdomen. As you inhale slowly through your nose, allow your abdomen to rise while your chest remains relatively still. Exhale gently, drawing your abdomen in towards your spine.
Pay attention to what is happening not just to the diaphragm but also to the pelvic floor. And be patient with yourself, if you are not used to belly breathing it can take a while to get used to it!
In addition to specific breathing exercises, incorporating breath awareness into your daily activities can also enhance pelvic floor health. Simply pay attention to your breath throughout the day, noticing whether you are breathing shallowly or deeply. Consciously switch to deep diaphragmatic breathing whenever you find yourself in a shallow breathing pattern.
Reducing ADHD Symptoms with Breath
As already mentioned, diaphragmatic breathing can also help manage ADHD symptoms by promoting relaxation and reducing stress. By slowing down our heart rate and lowering blood pressure, breathwork can help calm the mind, improve focus, and enhance impulse control.
Incorporating breathwork into your daily routine can be a simple yet transformative step towards improving your overall wellbeing. Whether you're experiencing pelvic floor issues or struggling with ADHD symptoms, deep breathing can offer relief and empowerment.
So why not start right now? Take a moment, close your eyes, and feel the rhythm of your breath. Expand your belly and feel your diaphragm moving. With each inhale and exhale, you are taking charge of your health, strengthening your pelvic floor, and cultivating inner peace.
And for the ones, who like quick summary, here are the benefits of diaphragmatic breathing:
General Benefits
Improved Respiratory Efficiency: Diaphragmatic breathing engages the diaphragm, the primary muscle of respiration, allowing for deeper and more efficient breaths. This improves oxygen intake, circulation, and overall respiratory function.
Stress Reduction and Relaxation: Diaphragmatic breathing stimulates the parasympathetic nervous system, which is responsible for relaxation and rest. This can help lower stress hormones, promote calmness, and reduce anxiety.
Improved Cardiovascular Health: Diaphragmatic breathing can lower blood pressure, reduce heart rate variability, and improve overall cardiovascular health.
Enhanced Athletic Performance: Diaphragmatic breathing can enhance athletic performance by increasing oxygen delivery to muscles, improving endurance, and reducing fatigue.
Benefits for Pelvic Floor Health
Strengthened Pelvic Floor Muscles: Diaphragmatic breathing engages the pelvic floor muscles, promoting strength, coordination, and overall pelvic health.
Improved Bladder and Bowel Control: Stronger pelvic floor muscles can improve bladder control, reducing urinary incontinence and urgency. They can also enhance bowel control, reducing constipation and faecal incontinence.
Reduced Pelvic Pain: Diaphragmatic breathing can help alleviate pelvic pain by reducing muscle tension and promoting relaxation in the pelvic area.
Benefits for ADHD
Improved Focus and Attention: Diaphragmatic breathing can help improve focus and attention by calming the mind, reducing stress, and enhancing cognitive function.
Reduced Impulsivity and Hyperactivity: Deep breathing can help reduce impulsivity and hyperactivity by promoting relaxation and lowering stress hormones.
Enhanced Emotional Regulation: Diaphragmatic breathing can help regulate emotions, reducing anxiety and irritability and promoting emotional stability.
* https://www.balance-menopause.com/menopause-library/pelvic-floor-health-during-the-menopause/