Pelvic Floor + Stress: Why Moms Need a Nervous System Check-In

As a mom and pelvic health specialist, I know pelvic floor exercises alone would not fix my tension. My body was sending a message and my pelvic floor was responding with tension, pain, and heaviness. Your pelvic floor reflects your nervous system, and when stress is high, your body responds in ways that protect it. The result? Fascial and muscular tension, neck and back pain, and a pelvic floor that doesn’t relax, even if you’re doing “all the right exercises.”

Signs Your Pelvic Floor is Holding Stress

• Difficulty relaxing pelvic muscles

• Low back or hip tightness

• Feeling “tense” even during downtime

• Shallow or chest-only breathing

• Pain with sexual activity, increased urinary frequency or urgency

• Constipation or difficulty fully emptying

• Achey or heavy in the vulvar area

Practical Nervous System Resets

Even in a busy day, small resets help your body release tension:

• Humming or Singing: Stimulates the vagus nerve that runs through the back of the throat and relaxes the pelvic floor. Remember: it's all connected.

• Diaphragmatic Breathing: Deep exhalations and full inhalations into your ribcage cues your nervous system to relax

• Mini-Stretch Breaks: Stretching your neck and hips, or even rubbing your belly (to stimulate the vagus nerve that innervates the abdominal organs) while kids play helps fascia and muscles release, and improves digestion!

I use these small practices into my day, often while the kids are running around or during break at work. The difference helps....my pelvic floor felt lighter, my neck was less tense, my jaw was not clenched, and I had more patience and energy for my family. The little actions added up and I was not tapped out at the end of the day, and yes I was still tired.

Your pelvic floor and nervous system deserve a reset. In my Stress Reset for Moms Workshop, I teach simple, actionable techniques to activate your vagus nerve, release tension, and calm your mind, even in the busiest of days.