Breaking Free the Damaging Habit of Sucking-It-In and the Impact on Pelvic Health
In a society where the beauty standard seems to consistently fall on thin waists and flat tummies too many of us have normalized and internalized the destructive habit of sucking it in. Constantly clenching the muscles of our abdomen to make ourselves the smallest version and not allowing for that full beautiful expansion and bodyment of ourselves.
Not only are we not allowing ourselves to be truly comfortable in our own skin, but this chronic contraction of our abdominal muscles has more damaging implications. Constraining our bodies' ability to naturally expand and adjust to the pressure within creates stress and under prolonged stress potential damage to the structures.
Let's talk about what sucking it in is actually doing to our bodies. How we can start accepting and loving ourselves for every inch, and what we can do to prevent and reverse any potential problems that may have come from this toxic habit.
The Societal Pressure to "Hold It In"
The pressure to have a flat stomach is not just a fleeting trend; it’s an ingrained societal standard that many women carry daily. This expectation creates a chronic state of tension in the abdominal area as we habitually "suck in" to conform to these ideals. Anxiety often exacerbates this tension, leading to an almost constant clenching of the abdominal muscles and a sense of holding or restriction in the body. While the goal may be to appear smaller or more controlled, the long-term effects of this habit are far from beneficial.
Disruptive Effects of Sucking-It-In
The Diaphragm and Pelvic Floor
Our diaphragm is the muscle responsible for respiration or breathing when we inhale it contracts and moves downward when we exhale it relaxes and returns back up. In a healthy Dynamic body there is a dance between the diaphragm and our pelvic floor as well as the muscles along the abdominal wall. Inhalation occurs when the diaphragm drops the muscles in the abdomen and pelvic floor surrenders to the expansion making space and when we exhale everything naturally relaxes and softens back. When the abdomen is in a constant state of contraction the diaphragm is not able to freely move, the pressure gets pushed all downward excessively straining the pelvic floor.
When the diaphragm is able to freely move throughout its range of motion in breath it brings on a multitude of benefits such as:
Massaging the abdominal organs helps with circulation and blood flow to these vital parts of our body
Massages and stimulates lymphatic circulation to support immune health and reduce swelling and inflammation throughout the body
Massages and stimulates smooth muscle tissue into peristalsis aiding in digestion
Massages pelvic organs and alleviates menstrual cramps as well as helps increase circulation to reproductive organs to keep them happy and healthy
Without this free movement our body is no longer receiving those amazing benefits leading to decreased circulation, decreased peristalsis, decreased functionality within the organs and organ systems in our abdomen.
Dysregulated Inner Abdominal Pressure
Our bodies are constantly having to adjust to the pressure within them. As we inhale, as we cough, as we sneeze, lift heavy weights contractions and muscles throughout our body displace the pressure and other muscles are meant to accommodate for this displacement. When a group of muscles especially ones as broad and covering as the abdominal muscles are in a constant state of shortened contraction regulation of inner abdominal pressure is harder to obtain and maintain. This puts unnecessary and excessive strain on the pelvic floor muscles, if this is a prolonged experience in our bodies this can lead to pressure conditions and injuries such as:
Urinary incontinence: the inability to control when urine leaves the body either from stress such as a sneeze or a cough or even just the inability to hold it in when urgency occurs
Pelvic organ prolapse: when the organs of the pelvis start to drop from their natural position this could impede into the vaginal canal and even sometimes out of the vaginal opening in severe cases Hiatal hernias
Abdominal hernias
Inguinal hernias
Even herniated or bulging discs in the spine
Reclaiming Your Body and Breath
The negative effects from prolonged clenching of the abdomen is not inevitable and in minor cases even reversible. You can break free from Old Habits let that Buddha belly go and your breath move freely. And you can start to retrain your body and breath and bring Health back to your pelvis.
Step one. Right now relax your belly unclench your jaw take a deep breath in and let the lower abdomen go.
Take in another deep breath and see if you can even let the upper abdomen release.
This may take a few breaths and conscious unclenching. But as you breathe allow your belly to surrender to the expansion of that breath and not resist bringing the majority of the movement away from the chest and down to the abdomen.
Inhale envisioning your body as a balloon your throat the part of the balloon you blow into and your stomach and belly the body of the balloon your pelvic floor the very top. As you inhale you inflate this balloon allowing it to expand out from every angle front back left and right and even drop down towards the floor. As you exhale just like a deflating balloon everything just naturally softens. Repeat this practice for a few minutes see if you can get a little softer each time.
Abdominal Self Massage
Tight muscles all over the body love massage and love touch. Take time for some self-care and self-love by gently massaging your abdomen in a clockwise motion with smooth slow and rhythmic strokes. Listening to your body and never pressing too hard but taking the time to move slow enough to melt and soften the tissue beneath your fingers.
Meditation and Mindfulness
When breaking a habit it will take time and awareness. Multiple things usually need to be addressed, great ways to start:
Taking moments of gratitude thanking your body for all it does for you
Soft moments of check-in periodically checking in with your body and taking the time to breathe into your belly and bring softness where there might be holding
Journaling and reflecting on the patterns of clenching and sucking it in. If something comes up that you want to dive in deeper with a professional I highly recommend bringing your notes and your concerns.
Wear clothes that fit, comfortable clothes that will not be pressing into your abdomen encouraging that sucking in are a great way to bring some self-love and self-care into your day today allowing yourself to expand fully into your beautiful goddess self
Meditating with deep breath work allows for Full Belly breathing
Embrace Expansion, Not Contraction
The journey to better pelvic health begins with letting go of the need to make yourself small. By embracing the fullness of your breath and allowing your body to move freely, you can prevent and even reverse many of the harmful effects of chronic belly sucking. Yoga and mindful movement offer a compassionate path to reconnecting with your body, fostering resilience, and reclaiming the space you deserve to take up in the world.
Let your breath be expansive, your movements mindful, and your presence unapologetically full.
