Do’s and Don’ts for Voice & Pelvic Floor Health

✅ DO:

• Practice exhaling while speaking rather than holding your breath and pushing.

• Use diaphragmatic breath before and after long speaking or singing sessions to reset pressure.

• Check your posture: Tall spine, soft knees, relaxed jaw. Alignment helps the canister function.

• Incorporate voice and breath coordination drills (see below).

• Use voice resonance (vibration in the chest or face) instead of pure force.

❌ DON’T:

• Yell or speak forcefully while breath-holding.

• Tuck your pelvis or lock your knees while speaking.

• Push your belly out on inhale or clench your abs on exhale.

• Ignore signs like pelvic heaviness or leaking—those are cues your system needs support.

Exploring your own body can lead to some surprising discoveries, and it’s completely natural to have questions—especially when it comes to your pelvic floor and vaginal health. If you’ve noticed a firm ridge along the front (anterior) wall of your vagina, it might leave you feeling a bit confused or even worried. Let’s dive into what this might be, why it happens, and how you can support your body through self-care and gentle exploration.

In Hypopressives, we’re always focusing on creating an elongated, neutral spine and stacking the ribcage efficiently over the pelvis. This alignment supports the vacuum effect, allowing the fascia to move upward in a more balanced, unrestricted way. It also means that the pelvic floor reflexively responds to this pressure shift without any conscious squeezing or bracing. The abdominal muscles, particularly the deeper ones like the transversus abdominis, cinch inward naturally, creating a corset-like effect without forcing a contraction.

Breathing is often seen as a simple, automatic process, but the cascade of movements and reactions within the body during a breath cycle is far more intricate and purposeful. This breath cascade not only supports vital functions but also profoundly influences spinal stability and pelvic floor health. Let’s break down this fascinating chain reaction step by step.

Nerve flossing with arm spirals and active gentle lengthening in Hypopressives is a powerful yet often overlooked tool for improving nerve glide, fascial hydration, and neuromuscular efficiency. When executed correctly, these movements not only mobilise restricted nerves but also help integrate the entire body’s postural, respiratory, and neurological systems for improved function and pelvic floor health.

The pelvic floor is a complex web of muscles, fascia, and connective tissue that provides essential support for the bladder, uterus, and rectum. These muscles work in harmony to maintain continence, stabilise posture, facilitate childbirth, and contribute to sexual function.

The pelvic floor is made up of several layers, with key muscles including:

• Levator Ani Group (Pubococcygeus, Puborectalis, Iliococcygeus) – The primary support system for pelvic organs.

• Coccygeus Muscle – Aids in stabilising the sacrum and tailbone.

• Perineal Muscles – Including the deep and superficial transverse perineal muscles, bulbospongiosus, and ischiocavernosus, which support vaginal and urethral function.

When functioning optimally, the pelvic floor maintains organ position, controls pressure distribution within the core, and prevents prolapse and incontinence. However, when scar tissue forms within this region, complications can arise that significantly impact quality of life.

Bladder dysfunction is not just a mechanical issue—it’s deeply connected to the nervous system. By understanding the role of Polyvagal Theory, Onuf’s nucleus, and bladder retraining, we can take a multifaceted approach to restoring urinary function.

💡 Key Takeaways: ✔ The autonomic nervous system plays a crucial role in bladder control.
✔ Stress and trauma can disrupt the bladder’s normal function.
✔ Bladder retraining and nervous system regulation improve continence.
✔ Hypopressives are a powerful tool to regulate intra-abdominal pressure and support bladder health.
✔ Balanced pelvic floor muscle tone is key—neither too tight nor too weak—for optimal continence.

For those struggling with bladder dysfunction or incontinence, a combined approach of bladder training, breathwork, pelvic floor support, and nervous system regulation offers real solutions for long-term relief.

✨ Let’s start normalising conversations around bladder health and give our nervous systems the care they need! ✨

Final Takeaway: When to Use Each Type of Breathing

🌬️ Belly Expansion (Vagal Stimulation) → Great for
✔️ Deep relaxation (Yoga Nidra, meditation, sleep prep)
✔️ Stimulating digestion & gut motility
✔️ Reducing anxiety & nervous system overactivity

🌀 360° Lateral Costal Breathing (Vagal Stimulation + Pressure Balance) → Best for
✔️ Everyday function, movement, and posture
✔️ Core stability & pelvic floor integrity
✔️ Sustained nervous system regulation without pressure imbalances

Onuf’s nucleus. You may not have heard of it, but it’s working hard for you every day—helping you control your bladder and bowels, keeping your pelvic floor muscles engaged, and even playing a role in orgasmic contractions(yes it also helps with amazing orgasims)

Gynecological issues are far more common than many people realise, yet they are often shrouded in silence. Conditions such as uterine fibroids, ovarian cysts, endometriosis, polycystic ovarian syndrome (PCOS), pelvic organ prolapse (POP), and abnormal uterine bleeding (AUB) affect millions of women worldwide, impacting their daily lives, fertility, and overall well-being. The more we talk about these issues and share knowledge, the better equipped we are to take control of our health. This blog will explore each condition, highlighting symptoms to watch for, holistic strategies for management, and how Hypopressives can play a crucial role in supporting pelvic and abdominal health.

Piriformis syndrome is often misunderstood as just a "tight muscle" problem, but in reality, it can disrupt nerve function, alter fascia dynamics, and contribute to chronic pain that extends beyond the glutes. If you’ve ever felt sciatic pain that worsens in certain positions—particularly lying on your front—or experienced an unexplained burning sensation in your buttocks, legs, or even vulva, this might be the missing piece of the puzzle.

This post will explore why piriformis syndrome happens, how it affects the body (including its impact on fascia), why it can make lying on your stomach unbearable, and why traditional methods like the McKenzie approach may not be effective. We'll also dive into exercise modalities that actually work—including Hypopressives, a technique that promotes whole-body engagement to alleviate sciatic pain.

The sciatic nerve is the longest and thickest nerve in your body, playing a vital role in lower limb function and mobility. Originating from the lumbar and sacral plexus, it travels down the spine, through the pelvis, and into the legs, branching off to deliver motor and sensory signals. But due to its long journey, it's prone to compression and irritation, which can cause pain, numbness, and dysfunction. In this post, we’ll explore its pathway, common compression points, how hysterectomies and sacral damage can impact it, and most importantly, how you can take charge of your recovery with Hypopressives, breathwork, foot mechanics, and release techniques.

Long before we had clinical studies, ancient cultures used cannabis and castor oil to support sleep, ease pain, and regulate cycles. From Ayurveda to Chinese medicine, plant medicine was a trusted ally in keeping the nervous system balanced. Castor oil, known for its ability to permeate the skin and nourish tissues below the surface, is rich in ricinoleic acid, which has anti-inflammatory and circulatory-boosting properties. It is believed to enhance lymphatic flow, improve tissue hydration, and support hormonal balance by increasing circulation to the reproductive organs.

Scar tissue is a natural part of the body’s healing process after a hysterectomy, pelvic floor surgery, or any abdominal intervention. However, while it serves as the body's internal "patchwork," it doesn’t always integrate seamlessly into the surrounding tissues. Instead, scar tissue can form adhesions—dense, fibrous bands that create restrictions and pull through the biotensegrity of the entire body.

This post will explore how these adhesions impact movement, hydration, and nerve glide within the fascia and muscle chains—and how postural awareness and Hypopressives can be powerful tools in restoring balance and function.

Tucked deep within the brain, nestled between the two hemispheres, lies the pineal gland—a tiny but mighty structure responsible for regulating circadian rhythms, sleep cycles, and melatonin production. But beyond its role in sleep, this gland holds a fascinating anatomical resemblance to another deeply sensitive and powerful structure: the clitoris.

Yes, you read that right. The pineal gland and the clitoris share striking similarities—both are deeply sensitive to stimulation, encased in layers of tissue, and wired into complex neuroendocrine pathways. While one governs melatonin and sleep, the other orchestrates pleasure and autonomic nervous system regulation. And just like the clitoris, the pineal gland responds to breath, movement, and subtle shifts in internal pressure—which is where Hypopressives and breathwork come in.

• Dorsal Vagal (Freeze/Fawn):

  • Unlike fight-or-flight, where the pelvic floor tightens in response to stress, freeze mode causes a sense of disconnection from the body.

  • Women often cannot fight or flee from their own pelvic floors, so they may instead freeze, resulting in a lack of sensation, dissociation, or numbness in the pelvic area.

  • The fascia becomes rigid and dry, reducing mobility and increasing pain perception.

  • Bladder function may be affected by delayed or absent signals, leading to retention or leaks due to an unresponsive pelvic floor.

  • Movement feels slow, heavy, or disconnected, and engaging with the pelvic area may feel overwhelming.

Why Does It Work?

The underlying physics of hypopressive apnoea is all about pressure differentials. When you hold your breath after a slow steady exhalation, the internal pressure drops below atmospheric pressure. According to principles similar to those in fluid dynamics (think of how a suction cup works), this creates an inward pull. In the human body, this “suction” can:

• Reduce Intra-abdominal Pressure: A lower pressure within the abdomen decreases the load on the pelvic floor, potentially reducing issues like pelvic organ prolapse.

• Enhance Muscle Activation: The body naturally recruits stabilising muscles, including those deep within the core, to counteract and adjust to the pressure changes.

Over time, regular practice of hypopressive exercises can contribute to better core stability, improved posture, and enhanced pelvic floor health.

To truly restore function to the abdominal wall and core, progressively loading the connective tissue is essential. As Anthony Lo, a leading physiotherapist and expert in strength-based core rehabilitation, states: “Connective tissue needs load to adapt and strengthen. If we avoid loading it, we miss out on its capacity to heal and become more resilient.”

This means that while gentle foundational exercises like breathwork and deep core activation are crucial, progressive resistance and functional movement must also be introduced in a gradual, controlled manner. Increasing load over time through safe and intentional movement encourages the linea alba to regain tension, allowing for improved force transfer, stability, and overall function of the core.

Many traditional abdominal exercises, like crunches and sit-ups, can exacerbate the issue by increasing pressure inside the abdomen, making the gap worse over time. Instead, a functional and pressure-aware approach is needed for true healing.

Let’s talk about queefing. Yes, vaginal flatulence—the release of trapped air that can sometimes make an awkward appearance during sex, exercise, or yoga. It’s entirely natural, harmless, but not exactly a confidence booster. Why does it happen, and more importantly, is there something we can do to prevent it? Absolutely. With a deeper understanding of posture, alignment, and breathwork, you can reduce the frequency of queefing and improve overall pelvic health. Let’s dive in.

For many, the urge to pee when swimming in open water or a recreational pool feels like an inevitable, though puzzling, part of the experience. Is it the cool water? The gentle pressure on your abdomen? Or something deeper at play in your body’s systems? This post explores the physiological reasons behind this phenomenon and how intentional breathwork and Hypopressives can help manage overactive bladder symptoms.