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gbI told someone about a particular breathing exercise I found helped with menstrual cramps but I can't find any good instructions on the internet. The only sites I've found are not quite right, are very vague, or are selling a product. This is my step-by-step version.
NB 1: I'm not a doctor!
NB 2: This was originally taught to me as a relaxation technique. I think it is derived from Taoist breathing-oriented internal martial arts, but I've lost contact with the person who taught it to me originally, so I wouldn't be able to tell you any specific names, sorry.
If you haven't already or are not sure, you'll need to learn how to locate and move (or 'activate') your pelvic floor muscles. These are the muscles at your bottom of your pelvis (hence the name) which, among other things, control your urine flow and aid in childbirth. There's various methods of learning to feel these and move them on the internet.
(Many of the sites detailing pelvic floor exercises, etc are aimed at pregnant people and people experiencing incontinence. But the exercises and tips on how to move your pelvic floor should still apply.)
1) Lie on your back, your legs separated slightly. It's best to lift your legs a little, either by bending them slightly, or by propping your feet up (eg on a cushion, on other furniture), but if you are too tired/can't be bothered, I find you can still get relief without this. The main thing is to be comfortable.
2) Breathe in deeply through your nose, keeping your mouth closed. You should breathe using your diaphragm (the muscles under your lungs aiding in deeper breathing). To help you, rest your hands on your belly; if you are using your diaphragm you'll feel your belly and hands rise as you breathe in.
4) Hold your breath for a few seconds.
5) Open your mouth and slowly breathe out through it. At the same time, tighten your pelvic floor and tilt your hips up, just a little. You don't have to move much at first if you are not used to it or if it hurts a lot. So long as there's some movement, that's fine.
6) Wait for a few seconds after breathing out, about four seconds longer than you did in step 4.
7) Fully relax and rest your pelvic floor and hips, and breathe in again, repeating step 2 onward.
Repeat the process above. I learned to do it for 20 minutes originally but even 5 can help. This is also an excellent way to go to sleep.
When you become used to moving your pelvic floor, you can also gently contract and relax it while sitting or standing up, which can be a quick way to help alleviate painful cramps.
NB 1: I'm not a doctor!
NB 2: This was originally taught to me as a relaxation technique. I think it is derived from Taoist breathing-oriented internal martial arts, but I've lost contact with the person who taught it to me originally, so I wouldn't be able to tell you any specific names, sorry.
If you haven't already or are not sure, you'll need to learn how to locate and move (or 'activate') your pelvic floor muscles. These are the muscles at your bottom of your pelvis (hence the name) which, among other things, control your urine flow and aid in childbirth. There's various methods of learning to feel these and move them on the internet.
(Many of the sites detailing pelvic floor exercises, etc are aimed at pregnant people and people experiencing incontinence. But the exercises and tips on how to move your pelvic floor should still apply.)
1) Lie on your back, your legs separated slightly. It's best to lift your legs a little, either by bending them slightly, or by propping your feet up (eg on a cushion, on other furniture), but if you are too tired/can't be bothered, I find you can still get relief without this. The main thing is to be comfortable.
2) Breathe in deeply through your nose, keeping your mouth closed. You should breathe using your diaphragm (the muscles under your lungs aiding in deeper breathing). To help you, rest your hands on your belly; if you are using your diaphragm you'll feel your belly and hands rise as you breathe in.
4) Hold your breath for a few seconds.
5) Open your mouth and slowly breathe out through it. At the same time, tighten your pelvic floor and tilt your hips up, just a little. You don't have to move much at first if you are not used to it or if it hurts a lot. So long as there's some movement, that's fine.
6) Wait for a few seconds after breathing out, about four seconds longer than you did in step 4.
7) Fully relax and rest your pelvic floor and hips, and breathe in again, repeating step 2 onward.
Repeat the process above. I learned to do it for 20 minutes originally but even 5 can help. This is also an excellent way to go to sleep.
When you become used to moving your pelvic floor, you can also gently contract and relax it while sitting or standing up, which can be a quick way to help alleviate painful cramps.
