{"id":4857,"date":"2025-12-01T10:20:46","date_gmt":"2025-12-01T09:20:46","guid":{"rendered":"https:\/\/elternundbaby.com\/?p=4857"},"modified":"2025-12-01T11:01:17","modified_gmt":"2025-12-01T10:01:17","slug":"beckenboden-entspannen-kiefer-atmung-nervensteuerung-nutzen","status":"publish","type":"post","link":"https:\/\/elternundbaby.com\/en\/beckenboden-entspannen-kiefer-atmung-nervensteuerung-nutzen\/","title":{"rendered":"Relax the pelvic floor: Utilise jaw, breathing &amp; nerve control"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"4857\" class=\"elementor elementor-4857\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4437aaa e-flex e-con-boxed e-con e-parent\" data-id=\"4437aaa\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c5739fa elementor-widget elementor-widget-text-editor\" data-id=\"c5739fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Why the pelvic floor is more than just muscles<\/b><\/p><p>Many women associate the pelvic floor primarily with physical strength or postnatal recovery. However, the pelvic floor is much more than that: it is a sensitive, dynamic part of your body that responds to <b>Posture, breathing, jaw and tongue tension<\/b> and to your <b>Nervous system<\/b> reacts. Any slight tension in the jaw, shallow breathing or tension in the diaphragm can be transferred directly to the pelvic floor.<\/p><p>Especially in phases of <b>Pregnancy, postpartum or recovery<\/b> The pelvic floor is particularly sensitive to stress, physical strain and emotional tension. A tense jaw, a tense tongue or overstrained breathing can prevent your pelvic floor from gently stretching or relaxing.<\/p><p>But the good news is that you can exert a targeted influence. About <b>Jaw relaxation, conscious breathing exercises and activation of the vagus nerve<\/b> allows you to relax your pelvic floor step by step. At the same time, you strengthen your body awareness, reduce stress and support natural postnatal recovery.<\/p><p><b>Jaw, tongue and pelvic floor - the direct connection<\/b><\/p><p>Tension in the jaw and a hard tongue have a direct effect on the pelvic floor. About <b>Fascia chains and muscles<\/b> the jaw and pelvic floor are closely connected. Typical signs of tension:<\/p><ul><li>Clenching your teeth<\/li><li>Hard tongue or tongue root<\/li><li>Shallow or blocked breathing<\/li><li>Lip presses<\/li><\/ul><p>When you release this tension, it has an immediate effect <b>Relaxes the pelvic floor<\/b>.<\/p><p><b>The role of the vagus nerve for the pelvic floor<\/b><\/p><p>The <b>\"Nervus vagus\"<\/b> is your inner calming nerve. It:<\/p><ul><li>lowers heart rate and stress hormones<\/li><li>Regulates breathing and digestion<\/li><li>Relaxes organs and pelvic floor<\/li><\/ul><p>Gentle breathing exercises, a soft jaw and a relaxed tongue activate the vagus nerve. This leads to automatic relaxation of your pelvic floor.<\/p><p><b>Diaphragm &amp; pelvic floor - a team for natural movement<\/b><\/p><p>Each time you inhale, the diaphragm lowers and the pelvic floor stretches slightly. When you exhale, the diaphragm rises and the pelvic floor follows.<\/p><p>When breathing is shallow or the jaw is tense, the pelvic floor loses its natural mobility.<\/p><p><b>Practical exercises to relax the pelvic floor<\/b><\/p><p><strong>1. soft pine<\/strong><\/p><p>Close your lips gently and make sure that your teeth do not touch.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Your tongue lies loosely on the palate<\/p><p>Breathe in and out gently through your nose.<\/p><p>You feel the relaxation in your jaw and pelvic floor.<\/p><p><strong>2. vagal calming exhalation<\/strong>g<\/p><p>Breathe in for 4 seconds - count slowly and then breathe out slowly for 6-8 seconds.<\/p><p>Repeat this breathing 8-10 times.<\/p><p>This activates the vagus nerve and relieves tension in your body.<\/p><p>Tip: This breathing technique also helps you to reduce anxiety and stress. It is therefore also the perfect breathing technique for labour.<\/p><p><strong>3. tongue root release<\/strong><\/p><p>Open your mouth slightly and let the train fall heavily into the floor of your mouth. Breathe in and out gently and without pressure.<\/p><p>This relieves the deep fascia line down to the pelvic floor<\/p><p><strong>4. diaphragm-pelvic floor synchronisation<\/strong><\/p><p>Use the abdominal tension to breathe. Start by lying on your back. Bend your legs and place your feet hip-width apart.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p>Let your abdomen soften as you inhale. Your pelvic floor relaxes and sinks downwards.<\/p><p>Tense your abdomen inwards as you exhale. Your abdomen gently pulls back and your pelvic floor lifts slightly.<\/p><p>This harmonises your breathing and pelvic floor.<\/p><p><b>Why these exercises are particularly important during pregnancy, labour and postnatal recovery<\/b><\/p><ul><li>Supports postnatal recovery<\/li><li>Reduces stress and calms the nervous system<\/li><li>Relieves the pelvic floor, jaw and neck<\/li><li>Promotes natural breathing mechanics<\/li><\/ul><p><b>Conclusion: pelvic floor tension and relaxation begins in the mouth<\/b><\/p><p>Your pelvic floor is a sensitive, intelligent system that responds to <b>Posture, breathing, jaw and tongue tension<\/b> and to your <b>Nervous system<\/b> reacts. If you want to relax him in a targeted manner, it is crucial to understand these relationships.<\/p><p>Tension in the jaw or a hard tongue have a direct effect on the pelvic floor, shallow breathing blocks the natural movement of the diaphragm and pelvic floor, and an overloaded vagus nerve can make it even more difficult to let go.<\/p><p>With <b>simple, targeted exercises<\/b>such as a soft jaw, relaxed tongue, prolonged exhalation and synchronisation of the diaphragm and pelvic floor, you can release this tension step by step. This not only promotes <b>Relax your pelvic floor<\/b>but also activate the <b>Vagus nerve<\/b>reduce stress, improve your breathing and strengthen your body awareness.<\/p><p>Especially in <b>Pregnancy, postpartum and recovery<\/b> this connection between the jaw, breathing and vagus nerve is worth its weight in gold. Regular exercises help your pelvic floor to gently regenerate, support postnatal recovery and contribute to greater ease in everyday life.<\/p><p><em><b>Tip:<\/b> Incorporate these exercises into your daily routine every day or several times a week to promote a relaxed, strong and healthy pelvic floor in the long term. <\/em><\/p><p><em><span class=\"Apple-converted-space\">If you do these exercises in the fresh air, for example when going for a walk, you can increase the positive effect even more.<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Warum der Beckenboden mehr ist als nur Muskeln Beckenboden entspannen \u2013 mehr als nur Muskeln Viele Frauen verbinden den Beckenboden vor allem mit k\u00f6rperlicher St\u00e4rke oder R\u00fcckbildung nach der Geburt. Dabei ist der Beckenboden weit mehr: Er ist ein sensibler, dynamischer Teil deines K\u00f6rpers, der auf K\u00f6rperhaltung, Atmung, Kiefer- und Zungenspannung sowie auf dein Nervensystem [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":4861,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,501,319],"tags":[734,725,735,729,728,736,727,307,368,731,732,726,699,730,733],"class_list":["post-4857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geburt","category-schwangerschaft","category-wochenbett","tag-atemuebungen-beckenboden","tag-beckenboden-entspannen","tag-beckenboden-nach-geburt","tag-beckenboden-rueckbildung","tag-beckenboden-schwangerschaft","tag-beckenboden-uebungen","tag-entspannung","tag-geburtsvorbereitung","tag-geburtsvorbereitung-online","tag-kiefer-beckenboden-zusammenhang","tag-nervus-vagus-beckenboden","tag-rueckbildung","tag-schwangerschaftsbeschwerde","tag-vagale-aktivierung","tag-zwerchfell-beckenboden"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.7 (Yoast SEO v28.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beckenboden entspannen: Kiefer, Atmung &amp; Nervensteuerung nutzen - elternundbaby.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/elternundbaby.com\/en\/beckenboden-entspannen-kiefer-atmung-nervensteuerung-nutzen\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beckenboden entspannen: Kiefer, Atmung &amp; Nervensteuerung nutzen\" \/>\n<meta property=\"og:description\" content=\"Warum der Beckenboden mehr ist als nur Muskeln Beckenboden entspannen \u2013 mehr als nur Muskeln Viele Frauen verbinden den Beckenboden vor allem mit k\u00f6rperlicher St\u00e4rke oder R\u00fcckbildung nach der Geburt. 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