How to Relax Your Pelvic Floor: Tips & Exercises

When we think of the pelvic floor, most of us immediately think about strengthening & doing kegels but did you know that relaxation is just as important? 

If your pelvic floor is always tight or working too hard, it can cause problems like:

• Pelvic pain

• Peeing too often or urgently 

• Trouble fully emptying your bladder or bowels

• Pain with intimacy

• Leaking urine when you cough or sneeze

Learning to relax your pelvic floor is simple and can feel really good. All you need is your breath, a quiet spot, and a few minutes.

Let’s walk through a short routine you can try today, plus a few gentle exercises to help your body let go of tension.

Why Should I Relax My Pelvic Floor?

Your pelvic floor is a group of muscles at the base of your pelvis that supports your bladder, bowel, and reproductive organs. Like any other muscle group, it needs both strength and flexibility to function well. If your pelvic floor is constantly holding tension (think clenching, gripping, or bracing), it can actually make things worse, not better.

Pelvic floor relaxation:

• Helps reduce pain and pressure

• Improves bladder and bowel function

• Supports mental and emotional regulation through calming breath

• Increases blood flow to the pelvic area which can enhance intimacy and connection to your body

How to Perform a 5-minute Pelvic Floor Relaxation & Meditation

This calming routine helps your muscles and nervous system chill out. It’s great to do:

• At the end of the day

• Before bed

• After a long walk or workout

• Or anytime you feel a little off in your body

Step 1: Find a quiet space, lie down or sit comfortably. Close your eyes and place 1 hand on your belly and the other on your lower ribs or pelvis. 

Step 2: Perform deep belly breathing. Gently inhale in through your nose for 4 seconds, letting your belly and pelvic floor expand. Exhale softly out through your mouth for 6 seconds. 

Step 3: Use visualization to help relax your pelvic floor. Imagine your breath like a soft wave gently washing over you and moving down to your pelvic floor. Think about the muscles softening with each breath. 

Step 4: Letting go. On each inhale, imagine your pelvic floor lengthening like a hammock sinking. Try to keep your jaw and shoulders relaxed as well. Keep your attention focused on the rhythm of your breath. 

Step 5: To wrap up - slowly start to bring awakeness back to your body. Gently wiggle your toes and fingers. Slowly open your eyes when you’re ready. 

3 Stretches to Promote Pelvic Floor Relaxation

Child’s Pose

How to do it:

• Kneel on the floor with your big toes touching and knees wide apart

• Sit back toward your heels and rest your forehead on the floor or a pillow.

• Reach your arms forward or let them rest by your sides.

• Breathe deeply into your belly for 1–2 minutes.

• Tip: If your hips don’t touch your heels, place a pillow or rolled blanket under your bottom for support

Support Butterfly Pose

How to do it:

• Begin lying on your back with knees bent and feet flat on the floor

• Place the soles of your feet together and allow your knees to fall away from each other and towards the floor until you feel a gentle stretch in your inner thighs

• Place pillows or folded towels under your knees so they feel supported and fully relaxed

• Stay here for 1–2 minutes, breathing into your hips and pelvic space

• Tip: Try not to allow your lower back to arch during this stretch

Windshield Wiper Pose

How to do it:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart

• Slowly drop both knees to one side like windshield wipers, then bring them back up and drop to the other side

• Move gently from side to side for about 1–2 minutes, breathing deeply

• Keep your upper body relaxed and your belly soft

• Tip: Let your breath flow with the movement—inhale as you center, exhale as you drop your knees.

Relaxing your pelvic floor isn’t just about the muscles—it’s about giving your whole body a chance to feel safe, supported, and at ease.

If you're not sure whether your pelvic floor needs relaxing, strengthening, or both, that’s where pelvic floor physical therapy comes in! We can help you figure out exactly what your body needs and create a plan just for you.

You deserve to feel good in your body. Let’s help you get there—one breath at a time.