One of the biggest takeaways I share with my pelvic floor and core restoration clients is that calm muscles work better muscles.
It might surprise you, but many pelvic floor issues aren’t just about weakness — they’re about tension. And this tension is often driven by an overworked nervous system.
When we carry emotional stress or hold muscular tension in the pelvic area, we can unknowingly set ourselves up for problems like bladder urgency, leakage, or even prolapse. That’s why one of my first recommendations is to “down-train” the nervous system — helping it switch from a high-alert, stress-driven state to a calmer, more restorative one.
Activating the Vagus Nerve for Pelvic Health
The vagus nerve is like your body’s “rest and digest” switch. By activating it, we can calm the whole system, ease pelvic tension, and create the right conditions for healing and function.
I often suggest lying down with your pelvis supported by a folded blanket or bolster. This position helps your breath drop lower into your belly and pelvis, making it easier to take longer, slower breaths. With each exhale, you invite your pelvic muscles to soften. This is a simple but powerful way to help your pelvic floor work with you instead of against you.
Balancing Your Nervous System
Midlife women in particular tend to live in a constant state of “go” — juggling work, family, and life’s demands. But spending too much time in this adrenaline-fuelled mode raises cortisol, disrupts hormones, and keeps pelvic muscles locked tight.
One of my favourite tools for unwinding? Shaking and vibrational movement — think of it as giving your body a gentle “reset.” Even a few minutes can shift you into a calmer state. I combine these with other nourishing habits like using vaginal/vulval oestrogen (if recommended), drinking enough water, and eating nutrient-rich foods to support hormone and pelvic health.
Yoga Breathing for Stress Relief & Core Connection
The way you breathe changes everything. I teach my clients to use nostril breathing and diaphragmatic breathing(belly breathing) to improve lung capacity, reduce stress, and even influence pelvic floor function.
One of my favourites is Ujjayi Breath — sometimes called “ocean breath.” You breathe in and out through your nose while gently constricting the back of your throat, creating a soft, wave-like sound. It not only expands your lungs but also soothes the nervous system. In contrast, mouth breathing can leave you feeling less energised and even affect facial structure over time.
Pelvic Floor Exercises: Strength and Release
Here’s something most people don’t realise: a strong pelvic floor isn’t just about doing Kegels — it’s about knowing how to release as well as activate. Tight muscles can be just as problematic as weak ones, leading to issues like urinary urgency or discomfort.
That’s why I guide my clients to focus on full-range function — learning to lengthen, relax, and then lift the pelvic floor muscles in sync with their breath.
Midlife Health & Fitness: A Different Rulebook
Once we hit midlife, the old “eat less, move more” advice just doesn’t work the same way. For many of my clients, pushing harder in workouts backfires — increasing stress hormones and making weight loss harder.
Instead, I encourage a gentler, more effective approach:
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Prioritise protein, fibre, and healthy fats
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Reduce refined carbs
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Include muscle activation and strength work after any weight loss to support the pelvic floor and posture
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Focus on relaxation, stretching, and recovery as much as physical training
UTI Prevention & Bladder Control
One of the most valuable tools for post-menopausal bladder health is vaginal oestrogen — it can help prevent recurrent UTIs and maintain urethral health.
For bladder control, I teach strategies like:
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Bladder training — spacing bathroom trips and avoiding “just in case” visits
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Proper hydration without overloading the bladder
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Relaxation techniques to calm urgency
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Targeted pelvic floor work to strengthen the urethral sphincter
Over time, these retrain the brain’s bladder control signals and help you feel more confident.
Caffeine, Hydration & a Morning Boost
Caffeine can be dehydrating and irritating to the bladder — even decaf can have a stimulating effect. I often recommend starting the day with a hydrating, gut-friendly drink instead.
One recipe my clients love:
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Chia seeds
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Fresh ginger
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Lemon juice
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Water
We call it “Tadpole Water” (because of the floating chia seeds!) and it’s fantastic for hydration, digestion, and regularity.
The Bottom Line
Pelvic health in midlife isn’t just about doing more exercises — it’s about doing the right things in the right way. When you calm your nervous system, nourish your body, and give your pelvic floor space to release as well as strengthen, you set the stage for lasting core confidence.
Ready to dive deeper into improving YOUR pelvic floor, deep core and postural health? Ready to enjoy markedly improved vitality and confidence?
Start with the basics first, you can keep building from here. Nab my Beyond The Bathroom Bootcamp: Pelvic-Core Restore Fast Track foundations mini-course . Info HERE.