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.

In the context of the pelvic floor, oxygenated blood flows into the fascia and muscles, invigorating these tissues. The pelvic fascia, a web of connective tissue, thrives on this oxygen-rich environment, which supports its elasticity, hydration, and overall function. Meanwhile, the pelvic muscles, responsible for core stability and organ support, gain the ATP energy they need to perform optimally.

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.

The Magic of Menopause: Embracing the Transformation to the Wise Woman Years

Did you know that women, orcas, and pilot whales are the only beings on Earth that go through menopause? This amazing transformation is an extraordinary reminder of our unique biology and the critical role we play in our communities.

In orca pods, post-menopausal females take on a vital leadership role. Known as matriarchs, they use their decades of experience to guide younger generations, ensuring the survival of the group. These wise female whales lead their pods to food sources and navigate challenges, demonstrating the huge value of life after childbearing.

Humans are no different. As we move through menopause, we enter a phase of deeper insight and leadership. Freed from the demands of childbearing and the intensity of hands-on parenting, we step into a time of clarity, wisdom, and purpose—a time to guide, inspire, and nurture not just our families but our broader communities.

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 way we breathe can have a big impact on the health of the pelvic floor, and 360 breathing is a great technique for this. In 360 breathing, the ribs move outwards and upwards as we breathe in, and then back down and in as we breathe out. This movement helps the pelvic floor work as a team with the other parts of the body, moving through its full range in a way that supports healthy function.

Here’s how it works:

• When we inhale, the diaphragm (a dome-shaped muscle under the ribs) contracts and moves down. This creates more space for the lungs to fill with air. As the diaphragm moves, it gently presses on the abdominal organs, which in turn shift downward. This movement massages the pelvic organs, stimulates the lymphatic system, and even affects the adrenal glands. At the same time, the pelvic floor muscles respond by lengthening slightly (stretching) to manage the pressure. The sit bones (the bony bits you sit on) move slightly apart, and the tailbone (coccyx) tips back a little, creating even more space in the pelvis.

• When we exhale, the diaphragm relaxes and moves back up under the ribs. The pelvic floor muscles now contract slightly (shorten) to support the release of pressure. The sit bones move closer together, and the tailbone tips back in, helping to stabilise the pelvis and abdomen.

This coordinated movement of the ribs, diaphragm, and pelvic floor helps manage the internal pressure in our abdomen. It’s a gentle but effective way to train a healthy pelvic floor while keeping tissues strong and resilient.

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 you work on your posture, you’re not just fixing how you look in the mirror—you’re rebalancing the very foundation of your body. Hypopressives offer a unique way to rebuild this balance from the inside out, connecting your breath, posture, and pelvic floor in a way that feels light and effortless.

If you’re struggling with back pain, pelvic floor issues, or simply want to improve your alignment, Hypopressives could be the missing piece of your puzzle. It’s a gentle practice, but its effects ripple through your entire body, helping you move and breathe in a way that feels natural and free

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.

Your pelvis is like the foundation of a house—it sets the stage for everything above it. When it’s in balance, your body works like a well-oiled machine. But if your pelvis tilts forward into an anterior position, it can throw off the entire system, leaving you with tight muscles, poor posture, and even breathing difficulties. Let’s unpack how this naughty tilt impacts your back, your psoas, and your breath—and, most importantly, what you can do about it.

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.