Pelvic Floor Tips for Birth

If you’ve been told that you need a strong pelvic floor to prepare for delivery, it’s time to rethink what “strength” really means. While strength and support are important, the ability to relax and open the pelvic floor is absolutely essential for a smooth, efficient, and low-trauma vaginal birth. In fact, at Body Motion Physical Therapy, our clients, even first-time moms, are often able to push their babies out in under 30 minutes using these proven techniques.

In this post, I’ll share:

• The three critical functions your pelvic floor must be able to perform
• How to train your body to relax and open the pelvic floor for birth
• A bonus tip that trains your body for delivery every single day

Let’s dive in.

The Pelvic Floor: Not Just About Kegels

Most people think of the pelvic floor as something to tighten, especially during pregnancy. But the truth is, for birth, you need your pelvic floor to:

1. Fully relax
2. Contract and support
3. Overstretch

Overstretching is the key to a baby passing through the birth canal with minimal damage. Unfortunately, many people already walk around with a semi-contracted pelvic floor, so adding more Kegels just increases tension. Instead, we need to train mobility and relaxation.

Tip 1: Master the Diaphragmatic Pelvic Floor Opening Breath

This breath is a cornerstone of the Body Motion Birth Preparation Protocol. It helps your diaphragm and pelvic floor work together to support baby’s descent and prepares the muscle for labor.

Here’s how to do it:

• Inhale deeply into your belly, expanding your abdominal cavity
• As you inhale, imagine your vagina opening and your pelvic floor melting downward
• Exhale slowly and feel the pelvic floor recoil upward

This breathing trains your pelvic floor to move through its full range and builds mind-body connection. Aim for 5 minutes a day throughout your pregnancy.

Tip 2: Use Deep Vocal Sounds to Open the Pelvic Floor

Did you know that your vocal cords and pelvic floor are neurologically connected?

Low, deep sounds like “grr” or “moo” help open the pelvic floor. In contrast, high-pitched sounds increase tension. During labor, practicing these deep tones can make a real difference in how your pelvic floor responds.

Try it now:

• Take a deep breath
• Exhale slowly while saying “grrrrr” or “mooooo”
• Feel the pelvic floor gently open or bulge

If you don’t feel this movement, you may need manual pelvic floor physical therapy to improve pelvic awareness and mobility.

Tip 3: Manual Pelvic Floor Physical Therapy is the Gold Standard

Nothing prepares the body for birth like hands-on pelvic floor work from a trained expert.

Manual pelvic floor physical therapy:

• Improves the mobility of all three layers of the pelvic floor
• Increases blood flow and hydration to the tissue
• Helps prevent scar tissue and trauma-related tightness

This is why we created the Body Motion Birth Preparation Protocol, a targeted program that helps you reduce push time, minimize tearing, and have a faster postpartum recovery.

Perineal massage only targets the outer layer. Manual therapy addresses everything. Our clients who follow the protocol often heal better and faster, even after a minor tear.

Bonus Tip: Breathe Out Your Bowel Movements (Seriously!)

This might sound odd, but practicing how you poop is a powerful training tool for labor.

Every time you sit on the toilet:

• Inhale deeply into your belly
• Let your pelvic floor open as you inhale
• On the third breath, bear down gently like you’re trying to pass gas without holding your breath

Use your deep vocal tone during the push. This mimics the exact motion your body will use to breathe your baby out during delivery.

You Deserve a Birth That’s Fast, Empowering, and Low-Trauma

I created the Body Motion Birth Preparation Protocol and wrote the book Pregnancy Era: The Secret to a Tear-Free Birth and Fast Postpartum Recovery because I lived through two difficult deliveries—even as a pelvic floor PT. I knew something was missing.

Once I developed and tested the protocol during my third pregnancy, the results were incredible: a fast, easy birth with minimal damage, and no worsening of my preexisting prolapse.

This is what I want for you.

Download your free preview of my online program The Secret To A Tear-Free Birth and begin preparing your body today with simple, effective tools. Let’s get your pelvic floor relaxed, responsive, and ready.

[Grab your FREE eBook here]