How Sucking in Your Belly Affects Pelvic Floor Dysfunction

Let’s talk about something a lot of us do without even thinking: sucking in our belly.

It’s a habit rooted in body image conditioning, cultural pressure, and in some cases - dance class trauma (hi, I see you). There’s no shame in it. But also… aren’t you tired?

We’re raised to believe that a flat stomach = value. And we’re told over and over that sucking in is “good posture.”Growing up as a dancer, this was drilled into me - and here we are now, navigating pelvic floor dysfunction.

Constantly sucking in your belly may seem harmless, but it can contribute to pelvic floor dysfunction in more ways than you think. This connection between sucking in the belly and pelvic floor tension is often overlooked — but it matters. Here's how:

How Sucking in Your Belly Impacts the Pelvic Floor

• Creates chronic tension in your abdominal wall

• Puts pressure downward into your pelvic floor

• Disrupts your natural breathing pattern

• Confuses true core engagement (spoiler: it’s not about holding your breath or gripping your abs)

Breath & Diaphragm Connection

We’ve talked about this before - your diaphragm needs space to move downward on the inhale. When you’re sucking in, that movement gets restricted.

Less diaphragm movement = → Less pelvic floor movement → More internal pressure → More tension→ More shallow, chest-based breathing → Nervous system in high alert mode

Want to go deeper? Read more about breath and pelvic health here.

Pelvic Floor Response

The pelvic floor mirrors the movement of the diaphragm. When the diaphragm descends, so does the pelvic floor - and when it ascends, the pelvic floor ascends.

But if your diaphragm can’t move freely, your pelvic floor doesn’t fully release either. Over time, this can lead to:

• Overactive, tight, or uncoordinated pelvic floor muscles

• Chronic tension

• Difficulty with proper contraction and relaxation

Symptoms You Might Notice

Some signs that you might be stuck in this bracing pattern:

• Pelvic pain

• Constipation

• Pain with sex or inserting anything vaginally

• Difficulty relaxing the pelvic floor

• Shallow breathing

• Jaw tension

• Anxiety

• A general feeling of being “stuck” or braced in your body

What to Try Instead

It’s not about forcing your belly to be soft 24/7 = it’s about building awareness and choosing ease more often.

Here’s what can help:

• Diaphragmatic (belly) breathing

• Noticing when you’re sucking in - without judgment

• Learning true core engagement (that includes the breath, not bracing)

• Letting your belly soften = not weakness, but nervous system support

• Gentle movement or pelvic floor yoga to help unwind the habit

  
  

➡️ During your period? Spend a few minutes relaxing your beautiful belly - it’s already a sensitive time, and softness can feel incredibly healing.

➡️ In your next pelvic floor yoga practice (hello, membership link) - try checking in when you land in a pose. “Am I sucking in my belly right now? Do I actually need to?”

This awareness is especially powerful in seated folds, pigeon, puppy pose, and other resting shapes.

Closing Thoughts

This is a learned pattern — and it’s not your fault. We live in a society obsessed with flat stomachs and control. But your belly is not the problem.

Your belly is beautiful. It deserves to breathe, to expand, to feel safe.

So next time you catch yourself sucking in, try this instead: Place a hand on your belly. Inhale into it. Soften. Exhale. Repeat.

✨ It’s safe to soften — and your pelvic floor will thank you. Choose curiosity, not criticism.

Tell me, do you often catch yourself sucking your belly in? Let me know in the comments!