Your pelvic floor symptoms might flare up at first... And that's OK!

If you’ve just started pelvic floor physical therapy or a new rehab program and your symptoms seem to be getting worse instead of better, you’re not alone. This is a common — yet misunderstood (and often scary) — part of the healing process.

Watch my 15-minute video for a complete explanation, or read below for the highlights!

Can Symptoms Get Worse Before They Improve?

Yes. It's completely normal to feel a temporary increase in discomfort when you begin releasing tension in your pelvic floor. Whether you're dealing with pelvic pain, bladder leakage, or pelvic organ prolapse, your body is undergoing deep physiological change, and that change can sometimes feel intense.

Why This Happens

• Your nervous system is adjusting. If your body has been in a long-standing “protect and brace” state (like with endometriosis or chronic pelvic pain), any shift toward relaxation can feel foreign — even threatening — to your brain.

• Muscle release can trigger sensations. Muscles that have been clenched and armored may begin receiving more blood flow and sensation. This can temporarily feel like increased sensitivity or even pain.

• Your pelvic organs may reposition. As your posture and muscle tone shift, your bladder or other organs may change position slightly. While ultimately this is a GOOD THING, it can increase leakage temporarily while your body recalibrates.

• Overdoing it is also possible. Stretching too far, breathing improperly, or misinterpreting a cue could also cause a flare. If symptoms persist beyond a couple of weeks, consult with a pelvic floor therapist to ensure you're doing the exercises correctly.

Why Releasing Tension Comes First... and why it's a first step in all my programs:

Many people with bladder leaks or prolapse unconsciously clench all day long. This tight holding pattern can exhaust the muscles, making them less effective. Learning to release before you strengthen — “length before strength” — is crucial to restoring true pelvic floor function. I offer simple tools to help you learn how to release your pelvic muscles properly.

A Simple Breathing Exercise to Calm Your Nervous System

If you're feeling overwhelmed or stressed by a symptom flare, here’s a powerful 3-part vagal toning breath to calm your nervous system and support pelvic healing.

Prepare with: “Smell the flowers, cool the soup.” 

Inhale gently through the nose, exhale softly through the mouth.

Now for the 3-part vagal toning breath — exhale with sound:

• On your next exhalations, try exhaling with the following three sounds: “Ha,” “Hoo,” and “Voo” — long, low, vibrational exhales.
• These tones activate your vagus nerve, signal safety to your brain, and help release deep tension in your core and pelvic floor.

You can use the "Ha," "Hoo," or "Voo" exhalations anytime you feel anxious or notice a flare. It’s a simple, science-backed way to return to calm.

Final Thoughts

Yes, it’s possible to feel worse before you feel better — especially when deep patterns of tension are being rewired. Be gentle with yourself, stay consistent, and know that healing is not always linear.

Need guidance? Explore my online courses and in-person retreats!

All my offerings help you enhance body awareness and tap into your inner wisdom. When you combine that inner knowing with the proven systems in my online programs, your healing becomes unstoppable.

✨ BEGIN – for anyone with pelvic health issues who's just getting started and wants a "first step" toward holistic pelvic healing

✨ Lift for Prolapse Relief – for prolapse, bladder leakage, postpartum healing, and surgical prep or recovery

✨ Overcome Pelvic Pain – for painful sex, pelvic tension, urinary urgency, and pelvic discomfort

You deserve to feel strong, energized, and at home in your body again. Discover your pelvic health path here. 💗