Pelvic Floor & The Nervous System: How to Calm an Overactive Pelvic Floor

Did you know that your pelvic floor and nervous system are deeply connected? If you’re dealing with tension, pain, or urgency in your pelvic area, an overactive nervous system could be to blame. When we’re stressed or stuck in “fight or flight” mode, our pelvic muscles can tighten, leading to discomfort, bladder issues, and even pain during intimacy.

Here’s how to calm your nervous system and support a healthy, relaxed pelvic floor:

Diaphragmatic Breathing

Deep belly breathing activates the parasympathetic nervous system (your “rest and digest” mode), helping to release tension in the pelvic floor. Try inhaling deeply through your nose for four seconds, expanding your belly, then exhaling slowly for six seconds.

Vagus Nerve Stimulation

The vagus nerve helps regulate stress and digestion—both of which impact the pelvic floor. Gentle humming, gargling, or even cold exposure (like splashing your face with cold water) can stimulate this nerve and promote relaxation.

Somatic Movement & Gentle Stretching

Slow, intentional movements like hip circles, cat-cow stretches, or even gentle squats help release stored tension in the pelvic muscles and encourage better circulation.

Herbal Nervines & Adaptogens

Herbs like chamomile, valerian root, and passionflower help calm the nervous system and can be especially beneficial if pelvic floor tension is linked to chronic stress or anxiety.

Body Awareness & Mindfulness

Tuning into how your body holds stress can be key to breaking the cycle. Mindfulness practices like meditation, guided relaxation, or even gentle body scanning can help bring awareness to tension patterns and encourage release.

If you’re experiencing persistent pelvic pain, bladder urgency, or discomfort, consider working with a pelvic floor physical therapist who can help assess muscle tone and provide personalized guidance.