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)

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.

Have you ever used the bathroom "just in case" before leaving the house, even if you didn’t really feel the urge to go? Or maybe you’ve squeezed harder when peeing, worrying about leaking or needing to return to the toilet shortly after? These habits might seem harmless, but they can disrupt your bladder’s natural function and contribute to pelvic floor dysfunction over time. Let’s dive into the anatomy behind these common behaviors and how simple techniques like lateral costal breathing, jaw relaxation, and foot positioning can support your bladder’s health.

Anal prolapse, or rectal prolapse, can be a distressing and often misunderstood condition. It occurs when the rectum—the final section of the large intestine—protrudes through the anus. This can range from a partial prolapse, where only part of the rectum is involved, to a full external prolapse that’s visible outside the body. While it’s often associated with aging, this condition can affect anyone, and understanding its causes and possible solutions can be an empowering first step toward healing.

The Link Between Mindset and Healing

Just as this exercise demonstrates, we can actively "melt" negative thoughts by redirecting our focus. When we start to spiral into self-doubt, stress, or negativity, having a mental "store" of positive, calming images can help shift our mindset. With practice, this can rewire our thought patterns and create an environment that promotes healing at the cellular level.

This isn’t just a feel-good idea; science backs it up. Our thoughts and emotions have a profound effect on our autonomic nervous system, which governs processes like digestion, heart rate, and even the healing of tissues. By choosing positive thoughts, we encourage the release of beneficial hormones and chemicals, such as serotonin and oxytocin, that can boost physical and emotional recovery.

Neuropeptides: The "Molecules of Emotion"

Neuropeptides are chemical messengers that influence communication between cells, modulating everything from emotion and pain to immune function and tissue health. Dr. Candace Pert, a leading researcher in this field, described neuropeptides as the "molecules of emotion" due to their ability to encode and transmit emotional states throughout the body.

In the fast pace of modern life, our nervous system plays an incredible role in balancing the demands of daily stress and maintaining a healthy feedback loop between its sympathetic (fight or flight), parasympathetic (rest and digest), and enteric branches. When this balance is intact, challenges are met, traumas integrated, and the body remains resilient, ready to self-regulate. However, when stress overwhelms us and inner reserves dwindle, this balance falters. The autonomic nervous system (ANS) loses its self-regulating ability, and the hypothalamic-pituitary-adrenal (HPA) axis becomes hyperactive—a state often mirrored in the fibers of the psoas muscle.

Did you know that oxytocin is not only a cuddle hormone - it is also released during stress to help protect your heart.♥️

The sacroiliac joint is a foundational component of women’s health, linking the spine to the pelvis and influencing the function of the pelvic floor. Acknowledging its role in low back pain and pelvic organ support is essential for addressing these interconnected issues. By incorporating breath-work, targeted exercises, and a holistic understanding of pelvic dynamics, women can achieve improved SIJ function, enhanced pelvic floor health, and overall well-being. Working with this often-overlooked joint is a step toward a stronger, more balanced body.

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.