Why Voice Projection Can Overload Your Pelvic Floor

When you project your voice, you're not just using your vocal cords. You’re engaging a deep system of muscles that includes your diaphragm, transverse abdominis, and yes—your pelvic floor. This system is known as the core canister or pressure system.

Imagine a cylinder:

Top: Your diaphragm (main breathing muscle)

Middle: Your abdominal wall

Bottom: Your pelvic floor

When you inhale, your diaphragm descends, and your pelvic floor responds by gently lengthening. When you exhale or project your voice, there's often a rise in intra-abdominal pressure. If that pressure isn’t well-managed—through alignment, breath control, and core coordination—it can push down onto the pelvic floor, leading to symptoms.

This isn’t just theory—it was a huge issue for me personally.

When my boys were young and zooming off on their balance bikes, I’d often find myself shouting after them to slow down. I’d be anxious, worried, stressed—and I’d shout not from my breath, but from tension, panic, and fear. Because I didn’t feel I could run without leaking, shouting felt like my only option. But it came at a cost. Every time, I’d shout—and I’d pee.

That was the wake-up call. I realised my breath, emotions, voice, and pelvic floor were all deeply entangled. And I wasn’t broken—I just needed a new approach. When you inhale, your diaphragm descends, and your pelvic floor responds by gently lengthening. When you exhale or project your voice, there's often a rise in intra-abdominal pressure. If that pressure isn’t well-managed—through alignment, breath control, and core coordination—it can push down onto the pelvic floor, leading to symptoms.

Why Voice Projection Can Overload Your Pelvic Floor

Holding your breath while shouting or speaking forcefully can create a downward pressure bomb.

High chest breathing or shallow breathing doesn’t activate the diaphragm well—leading to poor coordination between breath and pelvic floor.

Poor posture (especially slouched shoulders or locked knees) can block efficient breath and pressure flow.

Fatigue in your postural and breath-support muscles can lead to compensation and strain.

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.

Breath-Based Exercises to Support Voice & Pelvic Floor

1. Humming Exhale (Gentle Valsalva Release)

Purpose: Engage voice with minimal pressure

How: Inhale through your nose, then exhale with a gentle, sustained “mmmm” or hum. Focus on vibration in lips or face, not force.

Why: Helps tone the vagus nerve, regulate pressure, and support diaphragm-pelvic floor coordination.

2. S-Shaped Breath for Pressure Control

Purpose: Train slow, resisted exhale

How: Inhale gently. On exhale, make a slow “SSSSS” sound through the teeth. Keep ribs soft, shoulders down, pelvis relaxed.

Why: Builds control over how pressure is released, supporting pelvic floor function.

3. Straw Breathing or Lip Trills

Purpose: Strengthen exhale without strain

How: Inhale, then exhale through pursed lips or a straw (or try lip trills). Focus on long, steady breath.

Why: Engages diaphragm, reduces strain on pelvic floor, calms the nervous system.

4. Hypopressive Breath Hold

Purpose: Support pelvic floor lift with low intra-abdominal pressure

How: In a tall seated or quadruped position, perform a soft inhale, full exhale, then hold your breath out and perform a gentle rib lift (as if you’re sipping breath into the ribs but not actually inhaling). Keep the glottis open.

Why: Builds upward tension without pushing down, training the pelvic floor to lift and support under low pressure.

5. TRE (Tension Release) for Jaw, Throat & Pelvis

Purpose: Release chronic tension patterns in the voice-pelvis axis

How: Gentle tremoring sessions with focus on jaw and throat relaxation

Why: Many vocal overusers hold tension in the throat and jaw—releasing these can free the pelvic floor.

Bonus Tip: Check Your Voice Habits

Ask yourself:

Am I shouting from my throat or speaking from my breath?

Do I pause to breathe, or push through?

Do I clench my jaw or belly when I speak forcefully?

Awareness is everything.

Final Thoughts: Your Voice Doesn’t Have to Cost Your Pelvic Floor

Your voice is powerful—but it shouldn't leave your body feeling depleted or strained. With small shifts in breathing, posture, and pressure management, you can speak up and stay supported from the inside out.

If you’re noticing pelvic floor symptoms after vocal demands, don’t brush them off. They’re signals—not failures.

I know how frustrating and isolating it can feel. I used to dread going out with my boys when they were younger—especially if they were on their balance bikes. I’d feel that rush of anxiety when they got too far ahead, and I’d shout from a place of fear and tension, knowing full well I’d leak. Running didn’t feel like an option. Shouting felt necessary—but it always came at a cost. And I hated that feeling of my body failing me when I needed it most.

But everything changed when I began working with Hypopressives, somatic movement, TRE, and strength training. These practices helped me rebuild connection, pressure control, and confidence. Now? I can run after them. I can bounce on the trampoline. And yes—I can shout loud enough for them to hear me through their gaming headphones from the other side of the house... without leaking, bracing, or holding my breath.

This work is about reclaiming your voice, your movement, and your power—without compromising your pelvic floor.

If you're ready to explore how, I'm here to help you get there.