The Diaphragm and Our Internal Pressure System

Enjoy an excerpt from my DVD (and identical online course) designed to take women step by step through the system that both controls leaks and creates a sturdy center, which is the foundation for our movements and fitness. This isn't just a few exercises or Kegels, it is a fresh approach to resolving leaks and a revolution for how you use your body.
The self-paced, integrative DVD and online course 'The Pelvic Floor Piston: Foundation for Fitness' are both available at www.juliewiebe...

[@lizhorton5333]

So glad I found your site! Margaret Martin PT referred to your training in one of her videos. I have extensive breathing and anatomy training and Yoga therapy techniques and I was taught this same concept. My teacher uses the example of an accordion (chest cavity) on top of a water balloon (abdominal cavity) where the diaphragm is the muscle that separates the two. The way you explain how all of the parts of the system need to function in an integrated way (dynamically expand and contract) is key. I look for experts to refer my students and clients to, and you are now on my list. Thanks for all you do! Looking forward to checking out more videos and blogs!

[@juliewiebe6268]

Thanks for the encouragement!! I appreciate it.

[@catherinestone6330]

I am finding balance by leaning back and letting those muscles take over, though it feels uncomfortably like falling at first

[@cathywatsonphysiotherapy904]

Thats a great description Julie, using the balloon! Very helpful for clients!

[@sharonbyrnes942]

What an excellent representation. I will share this with my yoga students.

[@davidwiebe7702]

Sharon Byrnes Thank you! I appreciate the feedback. Thanks for sharing it with your students.

[@tracyphysio7265]

Very helpful

[@odetteminassian3274]

wow!,,,,great explaination!

[@kimdeschamps256]

Fantastic Video Julie. Are you able to upload your videos on Embodia to be used as patient education?

[@glynrowson]

How do i relax my pelvic floor muscles i have pelvic pain urgency and groin pain

[@jasminecraner6851]

what is your experience with pelvic floor/breath dysfunction and inguinal hernias?

[@nikolaimih]

So I was wondering should I always pull my pelvic floor up when I'm doing heavy squats/deadlifts etc.

[@JulieWiebePT]

HI there! The short answer to that is yes! The longer answer is to understand that the pelvic floor is one of the muscles that you need to engage in synchrony both to support your structure and to prevent leaks while lifting. I encourage an inhale with pelvic floor in a lengthened state as you lower to squat position, and then exhale with a pelvic floor lift prior to to rising and powering up the weight to prepare the center for the challenge of the weight and prevent leaks. I call this "blow before you go". If the weight is super heavy and this will lead to a valsalva type breath hold to complete the lift, then utilizing the blow before you go idea and getting the pelvic floor up before all that pressure is created by a big breath hold like valsalva will be a protective position for the pelvic floor. Your form is important too, the pelvic floor and rest of the postural system is more available for a lift in a neutral alignment as you press thru the lift. I hope that makes sense and is helpful. The Fit Floor series (1-3) on my You tube channel has more info on these ideas. I also have a webinar for women that takes women step by step through coordinating the muscles that work together to create a sturdy and dry center (including the pelvic floor). That is available at the store on Juliewiebept.com. Thanks for your question. Julie

[@nikolaimih]

JulieWiebePT I am actually a man but your answer was very helpful. I was just wondering about what my pelvic floor should be doing when lifting, In fact I found it is impossible to breathe deep without relaxing the pelvic floor so that means there are two options - the first one is hold the breath and tense or if you are doing an exercise for endurance you exhale and tense as you mentioned. What I do exactly is I exhale and brace my core before any tension is created. Then if it is heavy I hold my breath and tighten everything. I've been following Kelly Starret's videos and he mentions that you should almost always be with a braced core. Isn't bracing the core creating a tube which should allow the diaphragm to go as low as it should? Yoga expert Jill MIller seems to agree with him so I would love your opinion on that? Core bracing is confusing but it is really important to clear out that knowledge!
What I do is:
Squeeze butt
Align ribcage ( Pull ribcage down)
Tighten pelvic floor
Pull belly button in to brace
Then I inhale and the breath creates like some sort of pouch! A gas tank if you will
During inhale pelvic floor is relaxed
And I just go on holding my abs on for as long as I can during the day!
My problem is I have a messed diaphragm and thoracic spine, tight psoas and quadratus lumborum! So I feel tension if I try to make my diaphragm go exactly down and not poke in front of my stomach even when braced properly.
Sometimes if I try hard to breathe down I think I feel a stretch in the psoas.
I might be doing something wrong so thats why I'm asking you for help. Thank you!
Bonus: Why is it harder to breathe deep while sitting?