Grounded from the Core: Holistic Ways to Support Your Pelvic Floor During the Holiday Season

The holiday season can be a time of joy and connection — but also stress, rushing, and feeling stretched thin in so many ways. Between travel, busy schedules, indulgent foods, and emotional dynamics, your pelvic floor and nervous system feel it all.

Your pelvic floor doesn’t exist in isolation — it’s part of your whole body’s rhythm. When stress rises, your muscles may unconsciously hold tighter, your breath gets shallow, and your body shifts into “go mode.” That’s why this season, one of the most powerful gifts you can give yourself is grounded presence.

1. Breathe Before You React

When the to-do list is growing or family tensions are high, pause and take three slow, deep breaths into your belly.As you inhale, feel your whole ribcage and belly expand and your pelvic floor lengthen.As you exhale, let your diaphragm and pelvic floor release back into their resting states.

This simple practice of awareness and connection helps regulate your nervous system and keeps your pelvic floor from holding unnecessary tension.

2. Nourish, Don’t Deplete

Holiday treats are wonderful — but be mindful of hydration and supportive foods that keep your digestion flowing. The gut and pelvic floor are deeply connected; when one is off, the other compensates.Try magnesium-rich foods (like dark leafy greens, pumpkin seeds, or cacao) to ease muscle tension and support regularity.

 3. Make Time for Quiet Moments

Even 5–10 minutes of stillness and quiet each day can shift your body from stress to safety and calm. Try legs up the wall, gentle hip circles, or restorative yoga poses like child’s pose to ground your body and bring your awareness inward.

4. Connect Authentically

Your pelvic floor mirrors your boundaries and your sense of safety in relationships.Notice when your body feels open and relaxed vs. guarded or tense — it’s feedback about your energetic boundaries.Give yourself permission to say no, rest, or create space where needed. That’s self-care at its core, at its best, at its most important.

 5. Reflect & Reset

As the year comes to a close, reflect on how you’ve shown up for your body — and how you’d like to nurture her in the year ahead.Perhaps that means finally addressing pelvic discomfort, booking that session, or learning new self-care tools.

Remember: You don’t have to “hold it all together.”Your body is your anchor — your reminder to slow down, soften, and stay grounded through the season’s swirl.

Rabyn and I are available for in-person sessions in the office and I am also offering teletherapy sessions for those who want to keep their body and energy supported from home or during travels.

Reach out to us via email or phone tianawood@empoweredfoundations.com || 

Tel: 912-495-8849 to book your next appointment!