1. Take three slow breaths.
Deep breathing down-regulates the nervous system and helps release pelvic floor tension.
Try: inhale for 4, exhale for 6.
2. Drink water before the next festive drink.
Caffeine, alcohol, soda, chocolate, and sugar are bladder irritants.
A simple hydration reset can calm urgency and frequency.
3. Keep things moving.
A short walk, gentle stretching, or a few mobility exercises can reduce constipation and ease heaviness or pressure.
4. Exhale when you lift.
Packages, kids, luggage, decorations.
Exhaling on effort protects your pelvic floor from unnecessary strain.
5. Protect your bowels.
Travel and holiday foods often slow digestion.
Aim for fiber-rich foods, consistent meals, and water throughout the day.
6. Find one moment of stillness.
Even a two-minute reset lowers pelvic floor tension by calming your nervous system.
7. Don’t panic if symptoms flare.
A flare does not mean you’re losing progress. It means your body is responding to stress and change. With support, symptoms will settle again.
If you need personalized strategies to navigate the season with more comfort and confidence, our team is here to help. Your healing matters, even during the busiest time of the year.
Written by Mandy Nielsen