Downtraining for a Relaxed Pelvic Floor: Techniques for Overactive Muscles

When it comes to pelvic health, most people hear about strengthening the pelvic floor with exercises like Kegels. But what if your pelvic floor is too tight rather than too weak? An overactive pelvic floor can lead to discomfort, urinary urgency, painful intercourse, and even incontinence. That’s where downtraining comes in—a technique that focuses on relaxation, breathwork, and gentle movement to restore balance and function to the pelvic floor.

In this blog, we’ll break down what downtraining is, how it can help, and techniques you can start using today to achieve a healthier, more functional pelvic floor.

What Is Downtraining?

Downtraining refers to teaching the pelvic floor muscles to relax rather than constantly holding tension. Unlike traditional pelvic floor exercises that focus on contracting and strengthening, downtraining involves:

✅ Releasing tension in the pelvic muscles

✅ Breathwork to improve relaxation and control

✅ Gentle mobility exercises to ease tightness

✅ Mind-body awareness to prevent subconscious clenching

An overactive pelvic floor often stays in a contracted state, unable to relax fully, leading to symptoms like:

1. Pelvic pain or discomfort
2. Urinary urgency or frequency (feeling like you need to go even when your bladder isn’t full)
3. Pain during intercourse
4. Lower back or hip tightness
5. Constipation or difficulty fully emptying the bladder

By incorporating downtraining techniques into your routine, you can restore a healthy balance between contraction and relaxation, reducing symptoms and improving overall pelvic function.

Why Is an Overactive Pelvic Floor a Problem?

The pelvic floor is like any other muscle—it needs to contract AND relax to function properly. If it's always tight, it can lead to:

❌ Bladder Dysfunction: A constantly tense pelvic floor can irritate the bladder, causing urge incontinence or frequent urination.

❌ Pain & Discomfort: Chronic tension in the pelvic floor can lead to pelvic pain, hip tightness, and lower back issues.

❌ Inefficient Muscle Function: An overactive pelvic floor may feel weak because it’s too tight to engage properly when needed (like during exercise or lifting).

❌ Sexual Dysfunction: Difficulty relaxing the pelvic floor can make intercourse painful and limit blood flow to the region.

The solution? Learning to release tension through downtraining.

Techniques for Downtraining the Pelvic Floor

1. Diaphragmatic Breathing (Belly Breathing)

Why it works: Helps relax the pelvic floor and retrain the nervous system to reduce involuntary clenching.

✅ How to do it:

1. Lie down or sit in a comfortable position.
2. Place one hand on your chest and one on your belly.
3. Inhale deeply through your nose, allowing your belly to expand. Feel your pelvic floor gently expand and lower.
4. Exhale slowly through your mouth, letting your belly fall.
5. Repeat for 5-10 minutes, focusing on deep, slow breaths.

💡 Tip: If you feel your chest rising instead of your belly, focus on relaxing your ribcage and engaging your diaphragm.

2. Child’s Pose with Pelvic Floor Relaxation

Why it works: This gentle stretch helps open the hips and lengthen the pelvic floor muscles.

✅ How to do it:

1. Kneel on the floor and sit your hips back toward your heels.
2. Extend your arms forward and rest your forehead on the mat.
3. Take slow, deep breaths, focusing on expanding your pelvic floor as you inhale.
4. Hold for 1-2 minutes, allowing your muscles to release.

💡 Tip: Try placing a pillow under your chest for extra support and relaxation.

3. Happy Baby Pose (Hip Opening & Relaxation)

Why it works: Opens the pelvic floor and inner thigh muscles, encouraging relaxation.

✅ How to do it:

1. Lie on your back and bring your knees toward your chest.
2. Grab the outer edges of your feet with your hands.
3. Gently pull your knees toward your armpits while keeping your lower back on the floor.
4. Hold for 30 seconds to 1 minute, breathing deeply into your belly.

💡 Tip: If this feels too intense, hold the backs of your thighs instead of your feet.

4. Hip & Pelvic Floor Relaxation Stretch (Deep Squat Hold)

Why it works: Helps the pelvic floor fully lengthen while improving hip mobility.

✅ How to do it:

1. Stand with feet hip-width apart and lower into a deep squat, keeping your heels on the floor.
2. Rest your elbows inside your knees and gently press outward.
3. Breathe deeply, feeling your pelvic floor soften and release on each inhale.
4. Hold for 30 seconds, slowly standing up when finished.

💡 Tip: If this is too difficult, place a rolled-up towel under your heels for support.

5. Pelvic Floor Drop Technique

Why it works: Actively releases pelvic tension, great for people who tend to clench their muscles subconsciously.

✅ How to do it:

1. Sit or lie down in a relaxed position.
2. Take a deep breath in, focusing on allowing your pelvic floor to drop downward (like gently releasing a Kegel).
3. On the exhale, keep your pelvic floor relaxed—don’t contract.
4. Repeat 5-10 times, visualising your muscles softening and releasing tension.

💡 Tip: Think of the sensation as “melting” or “opening” rather than pushing down.

Incorporating Downtraining into Your Routine

🔹 Practice 5-10 minutes of downtraining daily, especially before bed.

🔹 Pair relaxation techniques with your regular pelvic floor strengthening routine (if needed).

🔹 Be mindful of daily habits—avoid clenching your pelvic floor when sitting or standing.

🔹 Use tools like the Emsella Chair for targeted pelvic floor retraining (Pelvic Floor Lounge can help!).

Final Thoughts: A Balanced Approach to Pelvic Health

A strong pelvic floor is important, but so is relaxation and balance. If your pelvic floor is overactive, downtraining is the missing piece to restoring function and relieving symptoms.

At PELVIC FLOOR LOUNGE By Eden Beach Pilates, we help clients achieve a healthy, functional pelvic floor through a combination of Pilates, breathwork, mobility work, and the latest pelvic floor treatments.

If you experience pelvic tightness, discomfort, or urinary urgency, book a session with us to learn how to release, relax, and restore balance to your pelvic health!

📍 Book a consultation today and take the first step toward pelvic floor relaxation!