“Do your Kegels.”

That used to be the gold standard advice for pelvic floor health. If you were leaking, feeling pressure, or experiencing any issues “down there,” the assumption was that your pelvic floor must be weak—so Kegels were the go-to solution.

But what if you did the Kegels and nothing changed? Or worse—what if things got more uncomfortable?

Here’s the truth: pelvic floor dysfunction isn’t always about weakness. In fact, many people have symptoms because their pelvic floor is too tight, not too loose.

Tightness Where You’d Least Expect It

We all know what it’s like to carry tension in our necks, shoulders, or jaw. But one lesser-known (and unseen) area that holds onto stress? The pelvic floor.

That’s right. Just like any other muscle group, the pelvic floor can carry excessive tension—especially in response to stress, trauma, posture, or movement habits. And when it's constantly "on," it loses its ability to do its job well—supporting the bladder, bowels, and core, helping with pressure management, and coordinating with the rest of your body during movement.

Tip #1: Down-Regulate Your Nervous System

Let’s start with this question: How easily can you relax?

(And we don’t mean Netflix-and-scroll relaxed—we mean body-level, nervous-system-calmed relaxed.)

A teacher of mine once said she prescribes meditation for all of her pelvic floor clients. That’s how powerful the “calm down” effect is for the pelvic floor.

At Clash, one of the simplest—but most powerful—tools we use to promote this relaxation is your breath.

When we shift our focus to slow, deep, intentional breathing, we signal to our body that we’re safe. This activates the parasympathetic nervous system (rest-and-digest mode), allowing muscles—including the pelvic floor—to release.

Tip #2: Understand the Breath–Pelvic Floor Connection

The diaphragm (your main breathing muscle) and pelvic floor are best friends. They move together with every breath. When you inhale fully, your diaphragm expands downward—and your pelvic floor should lengthen to match.

When you exhale, both return to their resting positions.

If your breath is shallow or held, your pelvic floor likely isn’t moving through its full range either—and that can lead to tightness, poor coordination, or even pain.

Building awareness of this relationship is the first step toward better control, strength, and balance in your pelvic floor.

Tip #3: Apply It to Your Life

Once you’ve made the connection between breath and pelvic floor awareness, it’s time to put it into action.

That’s where skilled coaching comes in.

At Clash, we don’t stop at awareness—we guide you through how to use your breath and pelvic floor in real life. That means integrating it into how you lift, run, hike, play, and move through your day. Whether your goal is to deadlift without leaking, hike for hours, or just go about your day without scouting out every bathroom, we help you get there.

We assess how your whole body moves—from your feet to your core to your breath—and how your pelvic floor fits into that bigger picture.

A Simple Start

So maybe today, all you do is pause and take a few slow, deep breaths.

That might be the first step toward resolving an issue you’ve been dealing with for months. Or maybe it just feels good to slow down and let go of some tension.

Either way, you deserve to feel connected to your body—and supported along the way.

If you’re curious to learn more, we’re always here to help.
👋 Reach out to schedule a pelvic health assessment or simply ask a question.

Your pelvic floor is more than just Kegels. Let’s give it the attention and care it deserves.