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Have you ever been told you have a weak core, or laughed really hard and slightly peed your pants? Today I sat down with Dr. Kayla Borchers, a pelvic floor and nervous system expert, to set the record straight and break the stigma wide open.
This conversation hit close to home for me because my wife has dealt with pelvic floor symptoms for years, and like so many people, she thought it was just “her” until she started seeing a pelvic floor specialist. Dr. Kayla explains why these issues are common, but not normal, and what you can do about them.
In this episode, we unpack how the pelvic floor actually works, why your breath is the gateway to healing, and how both women and men can start regulating their nervous system to get real relief. You’ll walk away with practical tools you can use today, whether you’re postpartum, preconception, an athlete, a busy parent, or simply someone who wants to feel better in your body.
Why This Matters to You
Leaking when you run or laugh? Dr. Kayla explained that while it’s common, it’s not normal, and it’s a sign your body needs support.
Always tense and stuck in go mode? Dr. Kayla shared how an upregulated nervous system can keep your pelvic floor tight, making bladder and digestion issues more likely.
Assuming postpartum issues are just part of motherhood? Dr. Kayla broke down how pregnancy loads the pelvic floor and how proactive work can reduce tearing and improve recovery.
Had a C-section and think you’re fully healed? Dr. Kayla explained that deeper layers and scar tissue often need rehab to restore proper core and pelvic function.
Think this doesn’t apply to men? Dr. Kayla confirmed that dribbling after peeing can be a pelvic floor and nervous system issue for guys too.
Actionable Advice
Practice diaphragmatic breathing daily. Place one hand on your chest and one on your belly, and train the belly to expand first as you inhale.
Release diaphragm tension with self massage. Lie on your back, knees bent, and massage under your rib cage where the diaphragm lives, holding tender spots for 60 to 90 seconds.
Make your exhale longer than your inhale. Aim for an exhale about twice as long to help down regulate and release pelvic floor tension.
Use habit stacking to calm your nervous system. Take 2 to 3 deep breaths at stoplights or before checking your phone to build regulation into your day.
Address constipation with simple tools. Try abdominal massage following the colon pathway, consider magnesium support, and replenish electrolytes, including kid-friendly options like coconut water with citrus and salt.
Dr. Kayla started in sports medicine treating high level athletes, then noticed postpartum patterns like leakage, back pain, and sciatica showing up again and again. Before having kids herself, she realized she had pelvic floor issues as an athlete and went on to become her own first patient, building a proactive approach that supports people from preconception through pregnancy and postpartum. She eventually stepped outside the traditional medical system to create a calmer, more private, more holistic environment for healing.
Links and Resources to Explore
Listen to the Full Episode – Available now on Apple, Spotify, or YouTube.
If anything in this episode made you think, wait, that’s me, take that as your sign to stop normalizing what your body is asking you to address. Start with your breath, give yourself permission to talk about it, and apply one small practice today. Then go listen to the full episode and let this be the beginning of feeling strong, regulated, and supported in your body again.
If you’ve been feeling off and blaming yourself, I want you to listen to this episode and then try one change today. Start with sunrise. Start with darkness at night. Start with one simple reduction in the signals that are stressing your system. You deserve deep sleep, steady energy, and a body that feels like it’s working with you again, not against you. Stay curious, live well, and keep it ancestral.
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