Understanding and Addressing Queefing: The Role of Alignment and Breathwork
Introduction
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.
What Causes Queefing?
Queefing happens when air gets trapped in the vaginal canal and then escapes, creating that familiar sound. While it’s common, some factors can make it more likely:
Pelvic Floor Laxity: Weak or uncoordinated pelvic floor muscles can struggle to regulate the space and pressure in the vaginal canal. Research published in the International Urogynecology Journal highlights a connection between pelvic floor dysfunction and conditions like vaginal noises, often linked to postpartum changes or pelvic surgeries.
Physical Movements: Exercises involving rapid changes in position (like yoga inversions) or activities that stretch the pelvis can introduce air. A study in BMC Women’s Health found that certain movements directly impact intra-abdominal and vaginal pressure, contributing to air entrapment.
Postural Imbalances: Misalignment of the pelvis, such as an exaggerated anterior pelvic tilt, can affect how intra-abdominal pressure is managed, increasing the likelihood of air trapping. Studies suggest that improved posture directly correlates with better pelvic floor muscle activation (Journal of Bodywork and Movement Therapies).
Understanding these foundational causes is the key to finding solutions that work for your body.
The Role of Posture and Alignment
Let’s start with alignment. Your posture is like the foundation of a house—if it’s off, everything else will feel the strain. Poor alignment impacts how pressure is distributed across your pelvis and core. For example, an anterior pelvic tilt (think lower back over-arched, top of the pelvis pushed forward) puts unnecessary strain on your pelvic floor muscles, making it harder for them to seal off the vaginal canal effectively.
The solution? A neutral or I prefer to use the term balanced pelvis. Imagine your pelvis as a bowl of water. If you tilt too far forward or back, you spill the water. In balanced alignment, the bowl stays level, your spine’s natural curves are supported, and your pelvic floor can do its job more effectively. Better alignment means better support for your core, improved movement efficiency, and fewer moments of unexpected air escapes.
Breathwork as a Solution
Breathing and pelvic floor health are a power duo. Your diaphragm and pelvic floor are besties, moving together with every breath you take. Here’s how it works:
When you inhale, your ribs open, diaphragm moves downward, and your pelvic floor extends and lengthens.
As you exhale, your ribs close, your diaphragm moves upward, and your pelvic floor gently draws in and contracts
This coordinated movement helps regulate intra-abdominal pressure. However, if you’re a habitual chest-breather (thanks in the main to modern stress), you’re missing out on this natural rhythm. Breath-holding or shallow breathing can put unnecessary strain on your pelvic floor, throwing everything out of sync.
Practicing 360 lateral costal breathing—where your breath expands your ribcage and the rest of your breath canister works as a team—can retrain your body to find its natural rhythm. Start simple:
Lie down with your knees bent.
hold your rib cage with your fingers to the front and your thumbs to the back.
Breathe in steadily through your nose, feeling your rib cage expand to the sides and the back - like and umbrella opening.
Exhale slowly, feeling your ribs gently return to their rest position.
Repeat for 5-10 minutes daily to connect with your pelvic floor and reset your breath.
Research in The Journal of Women’s Health Physical Therapy underscores the effectiveness of diaphragmatic breathing in improving pelvic floor coordination and reducing symptoms like queefing.
Why Hypopressives Work
Hypopressives are my go-to for pelvic floor retraining—especially when it comes to queefing. These low-pressure exercises are like magic for restoring balance to your core and pelvic floor without overloading the system. Instead of “clenching” (like Kegels), Hypopressives create a natural lift through breath and posture.
Here’s how they help:
Reduce Intra-Abdominal Pressure: By focusing on steady breathing and posture, Hypopressives redistribute pressure in the core, so it’s not bearing down on your pelvic floor. A 2017 study in Manual Therapy, Posturology & Rehabilitation Journal showed Hypopressives can significantly improve pelvic floor tone while reducing strain.
Promote Natural Engagement: Hypopressives use a vacuum effect to encourage your pelvic floor and core to lift naturally. This means no over-tightening, just effective coordination.
Enhance Postural Alignment: These exercises demand focus on spinal alignment, which supports pelvic floor function and keeps everything in balance.
A beginner-friendly Hypopressives practice looks like this:
Start in a seated or standing position with a neutral pelvis and your rib cage stacked on top of your pelvis.
Inhale steadily through your nose, expanding your ribcage sideways and to the back(think of your ribs opening like an umbrella).
Exhale gently and steadily through your mouth (or through your nose if you can keep a relaxed jaw.
After exhaling, perform an “abdominal vacuum” by closing your mouth and nose , holding the air out and opening your rib cage in a 360 lateral costal stretch
Hold for 5-10 seconds, then release and breathe gently.
Repeat for 3-5 cycles, gradually building as you become more comfortable.
I have loads of free videos on my YouTube channel you can access here
Additional Exercises for Pelvic Health
Hip Flexor Stretches: Tight hip flexors can pull your pelvis out of alignment, increasing pressure on your pelvic floor. Try this:
Kneel on your right knee with your left foot forward, forming a 90-degree angle.
Push your hips forward gently until you feel a stretch in your right hip flexor.
Hold for 20-30 seconds, then switch sides.
Glute Bridges: Strengthen your glutes to support pelvic alignment:
Lie on your back with your knees bent and feet flat on the floor.
Press through your heels to lift your hips toward the ceiling.
Squeeze your glutes at the top, then lower slowly.
Perform 10-15 repetitions.
Cat-Cow Stretch: Improve spinal and pelvic mobility:
Start on all fours with your hands under your shoulders and knees under your hips.
Inhale as you arch your back, lifting your head and tailbone (cow pose).
Exhale as you round your back, tucking your chin and pelvis (cat pose).
Repeat for 5-10 breaths.
These exercises complement Hypopressives, ensuring your entire pelvic and core system works harmoniously.
A Holistic Approach
Queefing isn’t just a pelvic floor issue; it’s a whole-body conversation. Alignment, breath, and movement work together like an orchestra—when one’s out of tune, the others feel it. By focusing on proper alignment, practicing intentional breathwork, and exploring Hypopressives, you’re giving your body the tools it needs to function more efficiently.
Closing Thoughts
Queefing may be a natural part of life, but it doesn’t have to be a recurring theme. With a little awareness and practice, you can minimize those unexpected moments and feel more confident in your body. Let’s keep the conversation open—because pelvic health matters, and you deserve to feel confident in your own body.
To work with me: www.hypopressivescotland.com
I coach online and in person (in my studio in East Lothian)
