The dance of life - ribs and pelvis
The Dance of the Rib Cage and Pelvis: How Breathing Shapes Pelvic Floor Health
The human body is an intricately connected system, where every movement, breath, and posture influences the rest of the structure. Two movers and groovers in this interconnected dance are the rib cage and the pelvis, particularly in the context of breathing. This relationship between these structures is super important for optimal function and health—especially for the pelvic floor.
The Rib Cage and Pelvis: A Symbiotic Relationship
Think of the rib cage and pelvis as partners in a dance. They are tethered by the spine, muscles, fascia, and even the breath itself. The rib cage houses the lungs and diaphragm, while the pelvis cradles the pelvic diaphragm and organs. These two diaphragms—the respiratory and pelvic—work together to create a dynamic pressure system in the body that facilitates breathing, movement, and organ support. For this system to function harmoniously, both the rib cage and pelvis must move in concert.
During an inhale, the diaphragm descends, the rib cage expands, and the pelvic floor responds by lengthening slightly. This movement is subtle but essential. On the exhale, the diaphragm ascends, the rib cage narrows, and the pelvic floor moves back in towards the centre. This synchronised motion ensures that the pelvic floor is neither overly tense nor overly lax—a state of balance that is critical for its health and function.
The Impact of Restricted Breathing Patterns
When we adopt suboptimal breathing patterns such as upper chest breathing or belly breathing, this harmonious relationship is disrupted. Here’s how each affects the system:
Upper Chest Breathing:
This pattern involves shallow breaths focused on the upper rib cage, with minimal movement of the lower ribs and diaphragm.
It creates a rigid rib cage and limits the diaphragm’s full excursion, reducing the pressure change needed for effective pelvic floor engagement.
Over time, the pelvic floor can become underworked or unresponsive, leading to dysfunction.
Belly Breathing:
Often promoted as a relaxation technique, belly breathing emphasises outward expansion of the abdomen while neglecting the rib cage’s lateral and posterior movement.
This pattern places undue pressure on the pelvic floor, as the downward force from the diaphragm is not evenly distributed through the core system.
The result? The pelvic floor bears the brunt of the force, potentially leading to issues like prolapse or incontinence.
The Catastrophic Influence on the Pelvic Floor
Restricting rib cage movement through these breathing patterns creates huge challenges for the pelvic floor:
Increased Pressure: Without proper rib cage expansion, the diaphragm’s descent is not supported. This forces the pelvic floor to manage increased intra-abdominal pressure on its own.
Loss of Coordination: The lack of synchronised movement disrupts the interplay between the respiratory and pelvic diaphragms, diminishing the pelvic floor’s natural rhythm of lengthening and shortening.
Structural Imbalances: A rigid rib cage or overly mobile abdomen can pull the spine and pelvis out of alignment, further straining the pelvic floor. creating potential for low back and neck pain.
Cultivating Functional Breathing
To support both the rib cage and pelvis, a functional breathing pattern is essential. This involves:
360-Degree Rib Cage Expansion:
Focus on expanding the rib cage laterally, posteriorly, and anteriorly evenly with each breath.
This allows the diaphragm to descend fully and distribute pressure evenly through the core.
Pelvic Awareness:
Notice how the pelvis subtly shifts and responds to your breath.
Encourage this natural movement rather than forcing it.
Integration with Movement:
Incorporate breathwork into daily activities and exercises to reinforce the connection between the rib cage and pelvis.
Practices like Hypopressives, somatic movement, and TRE (Tension & Trauma Releasing Exercises) can be particularly beneficial.
A final thought ..
The movement of the rib cage and pelvis during breathing is more than a mechanical process—it’s a foundational aspect of whole-body health. By using functional breathing patterns, we can ensure that this dynamic team works in harmony, supporting the pelvic floor and the entire body system. Whether you’re addressing pelvic floor dysfunction or simply seeking to optimise your overall well-being, the way you breathe matters. Let’s breathe with intention and let our rib cage and pelvis dance in rhythm once more.
Want to learn more whilst you move? Join me in a workshop - all details in “your pelvic health” @hypopressivescotland.com
