Kegel exercises involve the conscious contraction and relaxation of the pelvic floor muscles to improve strength and function. To be fully effective, these contractions must be coordinated with the breathing pattern. Failing to synchronize the breath reduces the benefit of the exercise and may cause unnecessary strain on the pelvic floor. The goal is to maximize the upward lift of the pelvic floor muscles while minimizing the downward pressure from the abdominal cavity.
The Muscular Connection
The body’s core is a pressure system often compared to a sealed can, with the diaphragm forming the top and the pelvic floor forming the bottom. These two muscle groups work synergistically to manage intra-abdominal pressure (IAP) during respiration. During inhalation, the dome-shaped diaphragm contracts and flattens, pushing down into the abdominal cavity. This naturally increases IAP, causing the pelvic floor to lengthen and descend slightly to accommodate the pressure change.
The opposite occurs during exhalation, where the diaphragm relaxes and moves upward, decreasing the IAP. This allows the pelvic floor muscles to rebound and gently lift back toward the abdominal cavity. This natural coordination is why breathing technique is important for Kegel exercises. Improper breathing, such as breath-holding, disrupts this pressure regulation, pushing down on the pelvic floor when the intent is to lift it.
Synchronizing Breath with Contraction
The active contraction phase of a Kegel exercise should be performed while exhaling. Exhaling causes the diaphragm to rise, which naturally reduces the downward force on the pelvic floor. This upward movement supports the intended lift of the pelvic floor muscles, maximizing the contraction’s effectiveness.
To begin, take a relaxed breath in through the nose, allowing the abdomen to gently expand. As you start to exhale slowly through your mouth, initiate the pelvic floor contraction. Imagine a sensation of lifting or drawing a marble up into the body. This technique helps naturally engage deep core muscles, such as the transversus abdominis, which support the pelvic floor.
The Relaxation and Recovery Phase
Following the active contraction, the pelvic floor must be allowed to fully release and recover, coordinated with a slow, controlled inhale. As you inhale through your nose, consciously allow the pelvic floor muscles to relax and drop back down to their starting position. This relaxation phase is just as important as the contraction, preventing the muscles from becoming chronically tense or fatigued.
A common error is holding the breath during the contraction, known as the Valsalva maneuver. Any form of breath-holding during exertion significantly increases IAP. This excessive pressure pushes the pelvic floor downward, directly countering the desired upward lift and potentially straining the muscles. Maintaining a steady, gentle flow of breath throughout the exercise set is necessary to avoid this straining effect. If you find yourself holding your breath, try counting out loud or humming softly during the contraction phase to ensure a continuous exhale.