During this holiday season, as we savor some well-earned downtime amidst the twinkling lights and festive cheer, the approaching New Year brings excitement—but it can also bring a touch of stress as we start to think about what’s next and prepare for the year ahead.
Whether you’re navigating the chaos of juggling work deadlines or caring for loved ones, dealing with the ups and downs of perimenopause, or adjusting to life postpartum, the holiday season can pile on the pressure. And that stress? It doesn’t just live in your head—it can show up in your body, especially your pelvic floor.
Your pelvic floor is a group of powerful muscles that supports critical organs and helps with everyday functions like posture, bladder control, and sexual health. No matter what life stage you’re in—your pelvic floor plays a key role in your overall well-being. And giving it a little love this holiday season could help relieve both physical and emotional tension.
What does stress have to do with your pelvic floor?
Stress triggers your sympathetic nervous system, putting your body in “fight or flight” mode. When this happens, your pelvic floor muscles can tighten and guard, leading to a range of issues:
- Perimenopause and Menopause: Increased urinary incontinence, constipation, or pelvic discomfort.
- Pregnancy and Postpartum: Hip pain, sciatic pain, back pain, or trouble emptying your bladder.
- Everyday Stress: Tightness in the hips and lower back, bloating, or feelings of physical tension that leave you feeling “off.”
- When you take care of your pelvic floor, you’re also helping your body relax, recalibrate, and reduce the overall burden of holiday stress.
3 Steps to Stress Less and Relax Your Pelvic Floor
Step 1: Lighten Your Holiday Load
Start by simplifying your season:
- Brain Dump Your To-Do List: Write down all the things you think you need to do—gifts, parties, events, etc.—then cross out half. Yes, HALF. Focus on what truly brings you joy.
- Learn to Say No: Skip the events that drain you, delegate tasks, and set boundaries. It’s okay to prioritize your peace.
- Create a Mantra: Feel guilty about doing less? Replace that guilt with a mantra like, “A calm, present me is the best gift for my loved ones.”
Step 2: Show Your Pelvic Floor Some Love
When your body feels tense, these simple techniques can help relax your pelvic floor and calm your nervous system, Progressive Muscle Relaxation. This guided exercise releases tension throughout your body:
- Lie down with your legs extended and arms by your sides.
- Tighten each muscle group for 5 seconds, then relax fully. Start at your toes and work up to your face: toes, feet, thighs, bum, pelvic floor, stomach, hands, arms, shoulders, neck, and face.
- Repeat until your whole body feels heavy and relaxed.
Diaphragmatic Breathing with Pelvic Floor Relaxation, this calming breathwork focuses on full rib expansion and pelvic floor release:
- Lie on your stomach or over an exercise ball.
- Exhale fully, emptying your lungs completely.
- Inhale deeply through your nose, expanding your ribs and belly.
- Visualize your pelvic floor—the area between your sits bones, pubic bone, and tailbone—expanding like a blooming flower as you inhale.
Repeat for 3-5 minutes to release tension and activate your vagus nerve, which helps calm anxiety.
Try these:
Step 3: Build Healthy Habits for Holiday Calm
Small, daily actions can make a big difference:
- Stay Hydrated: Aim for at least 70 oz of water daily to avoid sluggishness and constipation.
- Eat Fiber-Rich Foods: Incorporate dates, chia seeds, fruits, and veggies to keep things moving (your pelvic floor will thank you).
- Move Daily: Go for a 15-30 minute walk to decompress and get fresh air.
- Stretch It Out: Spend 5-10 minutes on pelvic floor-friendly stretches like Happy Baby, Deep Squat, or Child’s Pose.
- Breathe Through Stress: Practice diaphragmatic breathing for 1-2 minutes when tension spikes.
Why It Matters
Your pelvic floor is the foundation for your overall health. By caring for it during stressful times, you’re giving your body the support it needs to function at its best. This holiday season, slow down, breathe, and remember: your pelvic floor is carrying more than you realize.
Peli Health is on a mission to empower women with the knowledge and tools they need for optimal pelvic health at every stage of life. Our holistic pelvic health platform provides MD-reviewed resources, expert-led events, exercise programs, and a supportive community to help you live pain-free, leak less, and enjoy intimate moments.
Learn more: www.pelihealth.com
