💕 Breathing Into the Crinkle: What Pelvic Floor PT Taught Me This Week

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I had physical therapy again today with my pelvic floor specialist, and wow—this week took me deeper than I expected.

We focused on four practices:
• Pelvic floor engagement and release
• Diaphragmatic (belly) breathing
• Happy Baby pose with breath
• Legs up the wall

They sound gentle, right? But I learned how powerful—and surprisingly challenging—they really are. Especially when you’re proudly padded like me.

At one point, she gently pointed out that my breathing pattern was working against my pelvic floor. I was unintentionally bracing and pushing down, creating the opposite effect of what I wanted. My body was doing its best, but it needed a softer kind of attention.

That moment hit hard.

What I’m Learning

I’ve always thought of my incontinence as something I just had to manage—diapers, plastic pants, careful planning. But pelvic floor therapy is teaching me to relate to my body differently. Not just to control it, but to understand it. To breathe with it. To soften instead of strain.

I can’t pretend I’ll “fix” anything overnight. I still need my diapers every day. But I’m learning that even within my padded life, I can find small moments of strength, healing, and connection.

And Maybe… This Helps You Too?

If you’re someone who lives with incontinence—whether you're open about it or quietly managing behind closed doors—know this:

  • You’re not broken.

  • Breathing matters.

  • Release is just as important as strength.

  • And if you’ve ever felt frustrated, confused, or ashamed about your body… you are so not alone.

I never thought a pose like Happy Baby would bring me closer to understanding my pelvic floor. But here I am—diapered, breathing, learning. One crinkly breath at a time.

A Quick Update: My New “Crinkle Clock” and Water Sandwiches

Before I forget—she gave me two new things to try for homework besides the exercises and breathwork.:

🕒 Timed Voiding (aka my “Crinkle Clock”)
She wants me to try going every 75 minutes or so—whether I feel the urge or not—just to help train my bladder to release on a more regular schedule. If I can’t go, we might shorten the window. It kind of feels like being potty trained again… but with softness and choice this time.

🥤 Water Sandwiches
This one made me giggle, but it’s smart: whenever I drink coffee, tea, or a cocktail, I should drink a full cup of water before I sip the other drink. She calls it a water sandwich—caffeine and alcohol can irritate the bladder, so the water helps cushion and balance it out.

It’s not about control—it’s about care. And honestly? It feels good to care for my body like this, even if I’m still crinkling through every moment of it.

Sending you softness today, from my yoga mat.

—Alice
Proudly padded. Softly confident.

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #DiaperedYoga #VisibleHealing #SoftnessIsStrength #PelvicFloorHealing #YogaForIncontinence


Location: Southern Pines, NC, USA

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