The Surprising Connection Between Your Jaw and Pelvic Floor (and How to Release Both!)

When we think about tension in the body, we often focus on isolated areas — a tight jaw from stress or discomfort in the pelvic floor after sitting too long. But what if these two areas are more connected than you think?

Surprisingly, jaw tension and pelvic floor dysfunction go hand in hand. If you’ve been experiencing persistent jaw clenching, TMJ pain, and pelvic discomfort, it’s time to explore how these seemingly distant parts of your body are connected.

In this post, we’ll explore:

• Why your jaw and pelvic floor are connected

• How chronic stress impacts both areas

• Signs that you may have tension in both regions

• Holistic ways to release and restore balance

Why Are Your Jaw and Pelvic Floor Connected?

The jaw and pelvic floor share a deep, intricate connection that goes beyond anatomy. They both develop from the same embryological tissue and are influenced by the autonomic nervous system, which controls your body’s response to stress.

But the connection doesn’t stop there — these two areas are linked through:

Fascia and Connective TissueFascia is the body’s web of connective tissue that surrounds and supports muscles, organs, and bones. When fascia becomes tight or restricted in one area, it can create tension that radiates throughout the body. Tightness in the jaw can cause compensatory tension in the pelvic floor, and vice versa.

The Nervous System and Fight-or-Flight ResponseBoth the jaw and pelvic floor are sensitive to emotional stress and trauma. When the body perceives danger or stress, it automatically engages the fight-or-flight response, causing the jaw to clench and the pelvic floor to tighten. Over time, this pattern can lead to chronic dysfunction in both areas.

The Diaphragm-Pelvic Floor-Jaw RelationshipYour diaphragm, jaw, and pelvic floor are intimately connected through the breath. As you inhale, your diaphragm lowers, and the pelvic floor relaxes. On the exhale, the diaphragm rises, and the pelvic floor returns to its resting state. When one area is restricted — such as shallow breathing or jaw tension — the others often follow suit, leading to a ripple effect of imbalance.

The Impact of Chronic Stress on Your Jaw and Pelvic Floor

When your body is under chronic stress, it often holds tension in two key areas — your jaw and your pelvic floor.

Jaw Tension and TMJ DysfunctionProlonged stress or anxiety can cause you to clench your jaw or grind your teeth (bruxism), leading to jaw pain, headaches/migraines, and even TMJ (temporomandibular joint) dysfunction. This tension can create a feedback loop that keeps your pelvic floor tight and restricted.

Pelvic Floor Tightness and DiscomfortWhen the pelvic floor remains in a overly contracted state for extended periods, it can lead to discomfort or pain and pelvic floor dysfunction. Many women experience pelvic tightness without realizing that their jaw tension and pelvic pain are connected.

If left unaddressed, this chronic tension can lead to a cascade of symptoms, including:

• Pelvic pain and discomfort

• TMJ pain and jaw popping or clicking

• Painful intercourse or difficulty relaxing the pelvic floor

• Low back pain and hip tension

• Headaches, neck tension, and restricted breathing

Signs You May Have Jaw and Pelvic Floor Tension

If you’re experiencing pain or discomfort in either area, it’s possible that both your jaw and pelvic floor may be involved. Here are some common signs that both areas need support:

• Clenching or grinding your teeth (especially at night)

• TMJ pain, jaw clicking, or difficulty opening the mouth

• Pelvic pain, tightness, or a feeling of heaviness

• Painful intercourse or difficulty with pelvic floor relaxation

• Hip, lower back, or sacrum/tailbone discomfort

• Chronic headaches or neck tension

If you’ve been struggling with these symptoms, addressing the connection between your jaw and pelvic floor can provide lasting relief.

How to Release Jaw and Pelvic Floor Tension

Releasing tension in one area often creates a ripple effect of relaxation throughout the body. Here are some effective, holistic techniques to help you restore balance and relieve discomfort in both the jaw and pelvic floor.

1. Breathe Deeply to Reset the Nervous System

Conscious breathing is one of the most powerful tools to relax both the jaw and pelvic floor. Deep, diaphragmatic breathing sends signals to your parasympathetic nervous system, promoting relaxation and tension release.

Try This:

• Sit comfortably and place one hand on your belly and the other on your chest.

• Inhale slowly through your nose, allowing your belly and pelvic floor to expand.

• Exhale gently through your mouth, unclenching your jaw and softening your pelvic floor.

• Repeat for 5-7 breaths, focusing on creating ease and space in both areas.

2. Jaw Release Massage for Tension Relief

Gently massaging your jaw can release built-up tension and signal relaxation to your pelvic floor. This technique helps to downregulate the nervous system and promotes a state of calm.

Try This:

• Place your fingertips on the sides of your jaw, near the hinge.

• Apply gentle pressure and make small circular motions.

• Slowly open and close your mouth as you massage, allowing the tension to dissolve.

3. Pelvic Floor Relaxation and Softening

Guiding your pelvic floor into a state of relaxation can alleviate discomfort and promote healthy pelvic function.

Try This:

• Lie on your back with your knees bent and feet flat on the floor.

• Take a deep breath in, allowing your pelvic floor to expand and soften.

• As you exhale, imagine your pelvic floor gently releasing tension, like a blooming flower.

• Repeat for 5-7 breaths, allowing your body to sink deeper into relaxation.

4. Activate the Vagus Nerve for Deeper Relaxation

The vagus nerve plays a key role in regulating the parasympathetic (rest-and-digest) system. Activating this nerve helps create a sense of safety and calm, allowing your jaw and pelvic floor to naturally release tension.

Try This:

• Hum, sing, or chant to stimulate the vagus nerve.

• Gargle with warm water for 30 seconds.

• Practice gentle neck stretches to relieve tension in the jaw and upper body.

When to Seek Professional Support

If you’re experiencing ongoing discomfort or dysfunction in your jaw or pelvic floor, working with a pelvic floor therapist or licensed bodyworker can help address the root cause and guide your body toward balance.

As a pelvic floor therapist and massage therapist in Savannah, GA, I specialize in helping people reconnect with their bodies, release chronic tension, and restore optimal pelvic health.