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! ✨

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.

• 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.

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.

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.

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.

Connecting the Dots: Oestrogen and the Pelvic Floor

Oestrogen directly influences pelvic floor health by maintaining tissue elasticity, hydration, and strength. When levels dip due to stress, poor sleep, or the shift during menopause, the pelvic floor may weaken, leading to dysfunction. Elevated cortisol from adrenal fatigue can exacerbate these issues, creating a cycle of tension and reduced resilience.

Practices like Hypopressives, deep breathing, and mindful movement restore balance, supporting the pelvic floor and overall hormonal health. By addressing stress, sleep, and posture, clients can regain functional strength and confidence.

You Are Not Your Pain: Redefining Yourself Beyond Your Pelvic Floor

If you’ve been living with pelvic floor dysfunction, it can sometimes feel like your entire identity is wrapped up in your pain. It might seem as though every moment of your day is dictated by discomfort, frustration, and limits on what you can do. But let me remind you of something powerful: you are not your pain. You are not defined by your pelvic floor. You are so much more.

The next time you feel stuck or overwhelmed, pause and take a conscious breath. Let that breath anchor you, expanding your ribs, lifting your heart, and settling your mind. Notice how it creates space—not just in your body but also in your life—for new ideas, possibilities, and a deeper sense of connection.

Through breath, we receive the world. Through inspiration, we shape it. Let’s breathe deeply, live fully, and remain open to the whispers of wonder all around us.

When we pause to observe nature, we often find striking parallels between the natural world and our own bodies. It’s almost as if nature has written its wisdom into both ecosystems and human anatomy, showing us that we are deeply connected to the world around us. One beautiful mirroring lies in the relationship between our lungs and nervous system and the way tree roots and mycelium network beneath the earth.

These systems share striking similarities: they are both intricate webs of connection, designed to sustain life, communicate, and maintain balance. What can this parallel teach us about our bodies, our health, and the environment?

While 360° lateral costal breathing might seem like a new concept, it’s deeply rooted in ancient practices. The idea of expanding the ribcage laterally during inhalation is intrinsic to many traditional breathwork modalities, such as pranayama in yoga. The lateral costal focus—where the ribs move outward like an accordion—was a subtle but crucial aspect of these teachings, designed to optimize diaphragm movement, create a sense of calm, and improve energy flow.

The pelvic diaphragm is deeply influenced by what happens above and below it. Misalignments in the arches of the feet or tension in the thoracic diaphragm can place extra strain on the pelvic floor, while restricted movement in the cervical diaphragm or pharyngeal diaphragm can create compensatory patterns that ripple down the chain.

Scar tissue in the pelvic region—whether from cesarean births, episiotomies, or abdominal surgeries—adds another layer of complexity. It can limit the natural rise and fall of the pelvic diaphragm, leading to tightness, weakness, or pain.

Breathing mechanics also play a role. Many people with pelvic floor dysfunction unintentionally breathe in a way that increases intra-abdominal pressure, further straining the pelvic diaphragm.

If you’ve ever been told to “just do your Kegels” to fix pelvic floor issues, you’re not alone. Kegels are often hailed as the magic ticket for everything from incontinence to pelvic pain. But here’s the thing: they’re just one piece of the puzzle—and for some people, not even the right piece.

Enter holistic pelvic floor programmes, with Hypopressives leading the charge. These approaches aren’t just about clenching and hoping for the best; they’re about working with your body in a way that feels natural, restorative, and (dare I say it?) empowering. Let’s break it down.

When it comes to the pelvis, we often zero in on the heavy hitters—the bones, the muscles, the organs. But there’s this unsung hero quietly holding everything together: fascia. This stretchy, web-like tissue connects every part of your body, and in the pelvis, it’s working overtime to support, stabilise, and move with you.

So, let’s take a moment to give pelvic fascia the spotlight it deserves—because if you’re on a journey toward better pelvic health, this is a game-changer you absolutely need to know about.

What Even Is Fascia?

Fascia is like the body’s scaffolding, hugging muscles, wrapping organs, and keeping everything in place without being stiff or rigid. Imagine a spiderweb crossed with a super comfy hammock—it’s strong, flexible, and always adapting.

The body is a beautifully interconnected system, and the adductors and pelvic floor are just one example of how no muscle works in isolation. If you’ve been struggling with pelvic floor dysfunction, don’t underestimate the power of your inner thighs! By bringing awareness to this connection and incorporating gentle, mindful practices, you can foster greater balance and support for your body.

Hypopressives work by using breath and posture patterns to first release the tension and get back a great resting tone and secondly by using our bodies own lift system via our diaphrams and fascia to create a deep lift inside our abdominals that create a traction upwards of our pelvic organs- reducing pressure and allowing our body breathing space to heal.

So, yes you can do traditional kegels again if you want to- but be mindful that you release fully after each squeeze - this can add a little help to creating more support from below the pelvic organs as we use Hypopressives to lift from above.