Supporting Your Pelvic Floor Through The Changing Seasons
- The Pelvic Method
- Dec 17, 2025
- 3 min read
The busy season is here — and your pelvic floor deserves to stay as joyful and stress-free as your favorite holiday playlist. Whether you’re keeping up your progress or trying to calm a flare-up, here are a few simple ways to keep your pelvic floor happy through the rush and sparkle of the holidays.
A Season of Change
Before we dive into tips, let’s acknowledge what this season brings — not just twinkling lights, family dinners, and travel plans, but a real shift in our environment and routines.
The leaves are falling, the air is crisp, and winter is creeping closer. Some of us revel in it — cozy sweaters, magical foliage, and all. Others feel the chill in more ways than one — darker days, sniffles, and the looming cold season.
Just like we each respond differently to these seasonal changes, so does your pelvic floor. So how can you support it through the ups and downs?
When Coughs and Sneezes Attack
If you’re in the “tissues and tea” camp this season, you may notice that coughing and sneezing can be... a bit challenging. A little leakage or unexpected gas escape isn’t unusual — your pelvic floor is managing some serious pressure.
While it’s not designed for nonstop coughing marathons, it should be resilient enough to support you when cold season strikes.
Here’s where hydration, breathing, and movement come in as your dynamic trio.
The Power of 360° Breathing
Why breathing — and what does “360 degrees” mean, anyway?
Your core is designed to move with your breath, like a gentle tide. Think of your ribs expanding not just forward, but out to the sides and even into your back.
Try this:Lie on your stomach and take slow, deep breaths, expanding your ribcage in all directions. You’ll feel your pelvic floor naturally respond and glide with the movement — building resilience from the inside out.
Hydrate Like You Mean It
As the air turns dry, your skin might get a little ashy — and guess what? Your pelvic floor can feel that dehydration too. When the body lacks moisture, pelvic tissues can become less supple, leading to sluggish muscle activity, constipation, or even discomfort.
Hydration doesn’t just mean guzzling plain water (though that’s great too). Try:
Reducing caffeine, carbonation, and sugary drinks
Adding trace minerals or fruit to your water
Sipping warm herbal teas
Enjoying a cozy mug of hot water with honey, lemon, and a cinnamon stick — or a dash of cayenne if you’re feeling bold
Hydration doesn’t have to be boring — it just has to be.
Move Your Body
Finally, make time for intentional movement. A brisk 15–20 minute walk — not just your usual errands — can do wonders. Walking helps your hips and legs move through their full range, activating and strengthening the pelvic floor naturally.
If you can, include a few gentle hills to give your muscles a little extra challenge. Staying active helps prevent winter stagnation that can dampen both your mood and your pelvic health.
Key Takeaways
Make time for intentional movement
Keep hydration a daily priority
Practice deep, 360° breathing to empower your core and pelvic floor
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