‘Breathing Like This Cured My Incontinence’—How Core Breathing Strengthened One Woman’s Pelvic Floor
After suffering from bladder leaks, Kim Vopni discovered a technique that changed her life
As she walked into her fitness class, Kim Vopni, 53, felt a familiar wave of embarrassment and frustration. “Not another leak,” she despaired and headed to the ladies’ room. It was the telltale sign she had all but grown accustomed to feeling—a bladder leak.
Kim’s struggles with urinary incontinence began after the birth of her children, and they soon started to take over her life. Out of fear of leaks, she avoided certain activities she once enjoyed. “I can’t believe this is happening to me,” she thought. “How am I supposed to help others with pelvic floor health when I’m dealing with this myself?”
Searching for a natural fix for urinary incontinence
Kim was no stranger to pelvic floor fitness. As a certified personal trainer specializing in women’s health, she had heard countless stories from women facing similar issues. Many were quickly referred to surgery or medication, often without any mention of non-invasive options like physical therapy or fitness-based approaches to support a weak pelvic floor.
Woman's World Answers
Determined to find a better solution, Kim immersed herself in research. She learned about pelvic floor physical therapy and how it could help improve incontinence and other related conditions. Feeling inspired, she tried it for herself, opening her eyes to a powerful connection between the pelvic floor and the diaphragm.
Discovering the power of core breathing
Kim had long been practicing and teaching Kegels, exercises that involve contracting and relaxing the muscles that control urine flow to strengthen the pelvic floor. But she realized many women, including herself, were unknowingly performing Kegels incorrectly by tensing their buttocks or thighs or holding their breath.
Her research revealed the importance of “core breathing” in maximizing Kegel effectiveness. When you inhale, the pelvic floor expands and lengthens; when you exhale, it contracts and lifts. This discovery led her to incorporate breathing into her routine.
To try the method, Kim sat comfortably and inhaled while pushing out the muscles that control urine flow. Then, as she exhaled, she contracted and squeezed them in. “Easy enough,” she remarked. The method felt simple yet effective.
How core breathing cured Kim’s urinary incontinence
Kim incorporated core breathing exercises into her daily workouts, combining 10 to 30 breath cycles with squats and lunges to further strengthen her pelvic floor. To her surprise, she noticed a significant improvement in her symptoms within weeks.
Over time, Kim completely reversed her incontinence and even improved a condition she hadn’t realized was possible: uterine prolapse. “I didn’t know that could get better with exercise!” she shared.
How to practice core breathing for urinary incontinence
Incorporating core breathing into your pelvic floor stretches to help ease urinary incontinence is simple and can be done anywhere. You can add it to any workout, including yoga or strength training. Here’s how to get started:
- Get comfortable: Sit in a chair or lie down in a position where you can fully relax your body.
- Inhale deeply: Breathe in through your nose, allowing your belly to expand. Imagine your pelvic floor muscles gently lengthening and lowering as you do this.
- Exhale and contract: Breathe out slowly through your mouth, engaging your pelvic floor muscles by contracting and lifting them upward.
- Repeat: Practice 10 to 30 breath cycles at a time, focusing on smooth, controlled breathing and mindful muscle engagement.
With regular practice, you may notice improved pelvic floor strength and reduced symptoms of incontinence. However, it’s always best to consult your doctor on the best treatment option for you.
Advocating for pelvic floor health
Today, Kim is symptom-free and has made it her mission to help other women heal. Through her business, she educates women on the importance of pelvic floor health and shares resources like her Buff Muff Pelvic Floor App and her YouTube channel (“Kim Vopni – The Vagina Coach”). What she hopes others understand is just how simple it can be because it doesn’t require strenuous exercise or complex routines.
Her journey of healing her pelvic floor dysfunction and urinary incontinence is proof that it doesn’t require drastic measures to improve. Simple changes, like incorporating core breathing, can have a life-changing impact.
Kim’s advice for anyone struggling with incontinence or other pelvic floor challenges is straightforward: “It’s never too early or too late to pay attention to your pelvic floor,” she says. “This is one of the most important groups of muscles in your body, and when they’re functioning properly, your life can truly open up again!”
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