Chances are you’ve been told at some point: “Just do your Kegels!” Leak a little when you sneeze? Kegels. Just had a baby? Kegels. Want to prevent problems later? More Kegels.

But here’s something most women are never told:

Not everyone needs to tighten their pelvic floor.

In fact, many women actually have overactive pelvic floor muscles — muscles that are already too tight.

Think about that for a second. If a muscle is tight all day long, squeezing it more won’t fix the problem. It can actually make things worse.

What is The Pelvic Floor?

Your pelvic floor is a group of muscles at the bottom of your pelvis. They help support your bladder, uterus, and bowels. They also play a big role in bladder control, bowel movements, and intimacy.

These muscles are supposed to move. They should tighten when needed, but they should also relax and lengthen.

That’s where many women get stuck.

The Problem With “Kegel All Day”

Overactive Pelvic Floor: Signs and Symptoms

Some women are walking around clenching their pelvic floor without even knowing it. It becomes a habit — like shrugging your shoulders when you’re stressed.

Overactive pelvic floor muscles can lead to:

• Pelvic pain
  
• Pain with intercourse
  
• Trouble starting urine flow
  
• Feeling like you can’t fully empty your bladder
  
• Constipation
  
• Low back or hip pain

Everything in our bodies is connected. If you’re someone who clenches your jaw, tightens your shoulders, or holds your breath when stressed, there’s a good chance your pelvic floor is doing the same thing.

When Was the Last Time You Checked In?

Body Scan: How Tension Travels From Head to Pelvis

For a lot of us, life moves fast. We’re busy. We’re working, parenting, meal planning, answering emails, and solving everyone else’s problems.

We can’t even take five minutes to pause and scan our bodies to see where we’re holding tension.

Try this right now:

• Is your jaw tight?
  
• Are your shoulders lifted?
  
• Are you holding your breath?
  
• Is your belly pulled in?
  

If so, your pelvic floor might also be gripping.

What Is Pelvic Floor Down Training?

The Role of Breath in Pelvic Floor Health

Pelvic floor down training focuses on helping the muscles relax, release, and lengthen instead of tightening.

Breathing is key.

When you inhale, your diaphragm moves down. Your ribcage expands. Your belly gently rises. At the same time, your pelvic floor should naturally release and lengthen.

On the exhale, it gently recoils.

This movement is normal. It’s healthy. It’s how your body was designed to work.

But when we’re stressed, we often breathe shallowly into our chest. That stops the natural movement of the pelvic floor and keeps it tense.

Start Simple: Relaxation Techniques You Can Do Today

You don’t need fancy equipment. You don’t need to “work harder.”

Start with this:

1. Find a comfy spot.
   
2. Place one hand on your ribs and one on your belly.
   
3. Inhale slowly through your nose.
   
4. Let your ribs expand and your belly gently rise.
   
5. Let air fill your pelvic floor. Imagine you are breathing in a light that travels all the way from your nose to your knees.
   
6. Exhale slowly (and for as long as you can!)  and feel everything gently return.

Before You Add More Kegels: Give Yourself Permission to Let Go

Before you add more Kegels to your day, ask yourself:  Do I need to tighten more — or do I need to learn how to let go?

Sometimes healing starts not with squeezing harder, but with finally giving yourself permission to soften.

If you’ve been struggling with tension or discomfort, our women’s health specialists can guide you in learning how to relax—and strengthen—your pelvic floor safely.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

When someone gives birth vaginally, the skin and muscles around the vaginal opening (aka the perineum) can sometimes tear as the baby is born. These “perineal tears” are very common, but there are safe, research-backed ways to lower the chances of having a more severe tear. Two of the best-supported tools are perineal massage and using warm compresses during pushing. Let’s talk about each, so you feel comfortable using them at home!

What is a Perineal Massage

Perineal massage is a gentle way to stretch and prepare the vaginal tissues before birth. Research shows that doing perineal massage in the last few weeks of pregnancy (around 34-36 weeks gestation) can make the tissues more flexible and may reduce the chances of needing an episiotomy (a surgical cut) or having a severe tear. This is especially true for people giving birth for the first time.

A perineal massage can be done with your hands, but some people prefer to use a tool, such as a perineal massage wand, to help reach the area more comfortably. Brands like Frida Mom or Intimate Rose offer wands designed for this purpose at a relatively low cost. While studies on wands themselves are still limited, the overall evidence strongly supports the benefits of perineal massage.

Warm Compresses During Pushing

Another helpful tool is applying a warm compress (like a washcloth soaked in warm water) to the perineum during the pushing stage of labor. Large studies and reviews show this simple step can lower the risk of third- and fourth-degree tears, reduce pain in the first few days after birth, and sometimes lower the need for stitches. Warm compresses are safe, affordable, and easy for nurses or midwives to use during delivery.

Put It All Together for Childbirth Support from a Women’s Physical Therapy & Wellness Clinic

Both perineal massage during pregnancy and warm compresses during pushing are safe, low-cost ways to protect the perineum. When combined with other gentle birth practices like breathwork and support from your care team, these tools can make a real difference in recovery after birth!

Call 515-882-0800 or email contactus@breatheptw.com to schedule your consultation with one of our expert physical therapists! Virtual appointments available throughout Iowa.

Breathe. Physical Therapy & Wellness is a two-clinic holistic physical therapy practice in West Des Moines and North Liberty specializing in dry needling, Diastasis Recti Abdominus, Incontinence, women’s health, pregnancy/postpartum pain/recovery and pelvic floor dysfunction. 

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs.

Let’s get real! Leaking urine isn’t something you have to live with. It might be common, especially after childbirth or during high-impact activities—but it’s not normal, and you deserve better.

Whether you’ve had twins, are crushing it at the gym, jumping on the trampoline, or just sneezing with a full bladder—your body is capable of controlling your bladder.

Stress urinary incontinence (SUI) is the involuntary loss of urine triggered by pressure from things like coughing, jumping, or lifting. If it’s interfering with your life, it’s worth addressing.

Ready to take back control? Try these 5 steps and tell us how it goes—we’re here to support you every step of the way.

1. Breathe.

As you breathe in, try to feel your pelvic floor relax, or stretch downward between your legs, just a tiny bit. As you breathe out, do a little pelvic floor muscle contraction (Kegel), or pull your pelvic floor muscles up between your legs. Keep your stomach relaxed as you exhale- try not to tighten your abs when you breathe out and kegel. For people who pee their pants, this usually feels backwards, but keep trying, you’ll get it. 

2. Strengthen Your Glutes

There are SO many ways to activate your glutes. Let’s make it simple and start with bridges, squats and step ups. Make sure you can feel the “butt” muscles working. Once you get the movement down, you’ll want to focus on exhaling WHILE you do your bridge/squat/step up. It is definitely challenging at first, but go slow and you will start to get it.

3. Look in the Mirror at Your Posture

A lot of women tuck their butts under and lift their chests after they have babies. This is not ideal if you’re peeing your pants.  Untuck your butt, relax your glutes and point your chest straight ahead, instead of at the sky. Stretch yourself taller. Thank us later.

4. Check What Your Drinking

Take inventory of your drinking habits. Are you drinking a pot of coffee before you workout? Or a really carbonated energy drink? Any diuretic or carbonated drink can be considered a bladder irritant which can be contributing to your leakage. Try drinking less irritants and more (plain) water, and see how it affects you!

5. Relax Your Pelvic Floor Muscles & Abs

We don’t do a bunch of bicep curls and then walk around with our elbows bent, keeping our biceps super tight, ready for action all day. Nor should we do this with our pelvic floor and abdomen. If we strengthen our trunk muscles and then relax them, they will get stronger and thicker and more coordinated and will know how to do their job without you voluntarily holding everything so dang tight all day long. Let that belly gooooo.

Trust an Expert Physical Therapist To Assist Your Stress Incontinence Relief

Do these simple steps seem not so simple? Need more guidance? Reach out to your expert local pelvic floor physical therapists at Breathe. PTW serving Eastern Iowa communities such as North Liberty, Cedar Rapids, and Iowa City. Or, contact us in West Des Moines, serving the Central Iowa area. In-person or virtual sessions are available! At Breathe. PTW, we create a safe, understanding environment where women of all backgrounds can receive the physical therapy, pregnancy, postpartum, and mental health resources they need to live a fruitful life. 

Get in touch with our team and schedule an appointment to relieve your stress incontinence!

I’m a Pelvic Floor PT, and I gave birth on my back.

*The whole internet gasps!*

As a FTM (First-Time Mom), I’m no stranger to being targeted with information on social media. 

“Do THIS” 

“NEVER do this”

“Why you SHOULD NOT do this”

It’s everywhere. And even though I’ve been a Pelvic Floor PT for over 4 years, I STILL fall into the trap!

I personally think the overall message has gotten out of hand with birthing positions. Somehow, we’ve gone from “we don’t recommend laboring for hours on your back” to “don’t birth your baby on your back.” 

Well, I’m here to tell you that my career is in Women’s Health, and I successfully delivered my healthy baby girl – you guessed it – on my back. And if you did too, you should never feel guilty for that, no matter what you read on social media!

Do I think the lithotomy (lying on your back) position is the only position to deliver a baby? Nope! That’s why we should get our education from trusted sources (hello, Pelvic PT!) so that we are well-informed for our delivery.

When we create our birth plan, it is well-known that nothing is ever guaranteed! Here at Breathe., we want you to be educated on all of your options, so you can stay in the zone during labor and focus on the end goal.

Laboring in different positions is definitely recommended, however, it may not be an option for all! A good nursing/support staff will help you move throughout your labor whether you are limited by an epidural or not.

• Walking
• Weight shifting side-to-side
• Sitting on a ball moving your pelvis
• Diaphragm breathing in the tub
• Quadruped rocking
• Counter leaning
• Laying on your side

• Diaphragm breathing on your back
• Rocking knees side to side
• Supported kneeling
• Sidelying with a peanut ball

In my situation, I labored by walking and sitting on a yoga ball until I got an epidural for the last 2 hours. When I was then in the bed, I was still able to move my legs (something that not many FTM’s know!). I was moving my legs side to side, using the peanut ball to lay on my side, and periodically moving from position to position as I felt able. 

Here, we’ll highlight different birthing positions, but ultimately, it’ll come down to what feels best for your body! We love practicing different birthing positions prior to delivery, so you are exposed to them all and feel comfortable when the big day comes.

• On your back
• On your side
• Quadruped (hands and knees)
• Supported squat
• Sitting in the tub

When I was in the hospital with my epidural, my PT brain would have loved to deliver on my side as that was most comfortable for me. HOWEVER, baby girl had other plans. Everytime I pushed on my side, she would go into distress and her heart rate would drop. At this point, all previous thoughts and guilt went out the window – as they should.

At this moment, I realized that SHE was doing the best when I was on my back. First parenting lesson – this wasn’t about me anymore. 

If I needed to push on my back, then I was going to figure out how I could enhance this position to the best of my knowledge to help support her entrance into the world. So here’s what I did:

• Rolled up a towel in a “U” position and placed under my low back down towards my glute muscles. This helps the sacrum to move as it naturally should to allow the baby more space to come out.

• Had my husband and nurse each hold one leg – I had them position my hips into internal rotation. By internally rotating your hips, you are allowing for the pelvic OUTLET (aka where the baby comes out) to open up even more.

• I pushed for 40 minutes, baby girl was in my arms, and all previous thoughts of guilt for delivering on my back were gone.

Breathe. Physical Therapy & Wellness Supports All Birthing Plans for Iowa Women

I want to share my experience because while social media can be SO helpful for many things, it can be a source of unnecessary anxiety/guilt for first time moms. If you have been reading that you shouldn’t deliver on your back, it’s OK if you do. It doesn’t make you any less of an amazing mother.

Our team of physical therapists work with expecting mothers all the time, helping them prepare for labor and delivery. We offer holistic education on birth plans and will support you with what feels best for your body and makes your L&D as smoothe as possible. Get in touch with our team in North Liberty or Des Moines! 

At Breathe., our PTs are dedicated to helping women in their childbearing and perimenopausal years live with reduced pain, incontinence, and weakness, while fostering vibrancy, activity, and energy! If you’re reading this blog, it means that you are already committed to living a life with less discomfort.

I’d like to jump right into the topic of sciatica and leg pain as it relates to low back pain. While it is very common during pregnancy, these exercises are applicable to anyone experiencing sciatica (men, too!). Sciatica typically comes on as one-sided leg pain, stemming from an aggravated nerve. This can lead to unwanted symptoms like numbness throughout the back of the leg, down into the foot – no thank you!

True sciatica includes nerve irritation. It can come on as one-sided low back pain or extend into the front or back of the hip. Women can often get mislabeled depending on how their symptoms present, but regardless of that, the treatment plan remains the same!

Here are some of my favorite tips to help manage your leg pain during pregnancy:

• Prioritizing symmetry forms the foundation of most exercises to alleviate discomfort:

Symmetrical movement is key! Ensure even weight distribution while standing or sitting – avoid leaning to one side all of the time. Emphasize balanced steps and posture. Symmetry forms the foundation of most exercises to alleviate discomfort.

• Addressing sciatica in pregnancy:

Sciatica during pregnancy can severely limit mobility. Common activities like getting in and out of bed or sitting for extended periods become challenging. Maintaining an active lifestyle during pregnancy can be daunting with intense back or hip pain.

Self-Massage

Utilize a tennis ball against a wall to massage areas of discomfort, such as the buttocks, hamstrings, and low back.

Child’s Pose to Tall Kneel

Using an exercise ball and a strap around the knees, perform a sequence that involves sitting back, leaning forward, and engaging the buttock muscles symmetrically.

Bridge on a Ball

With the strap still around the knees, lift the hips while pressing into the strap, engaging the side buttock muscles symmetrically.

Ball Squat Against the Wall

Maintain symmetry with the feet and knees while performing squats against a wall, focusing on engaging the side buttock muscles.

These exercises emphasize maintaining symmetry and balanced muscle engagement, crucial for managing sciatica during pregnancy or experiencing one-sided low back pain.

These exercises and tips are beneficial for anyone experiencing sciatica, whether pregnant or not. It’s essential to prioritize your well-being and take steps to alleviate discomfort, enabling you to live a vibrant, active, and energetic life.

Get Pregnancy Leg Pain Relief With Breathe. Physical Therapy & Wellness

If you’ve made it this far – managing sciatica during pregnancy requires an individually tailored approach that focuses on symmetry and balanced muscle activation. By incorporating these exercises into your routine, you can alleviate discomfort and maintain mobility. Remember to listen to your body and consult with a Physical Therapist or trusted healthcare professional if you have any concerns or questions.

I really hope these tips and exercises empower you to overcome sciatica and embrace a life of greater comfort and vitality. If you have any questions or comments, please feel free to share them—I’d love to hear from you!

Here’s to living a vibrant, active, and pain-free life.  If you’re in Des Moines or the Iowa City/Cedar Rapids area, check out our clinic in North Liberty and West Des Moines. 

As physical therapists specializing in women’s health, we often hear many pregnant clients talk about pregnancy brain.

Is Pregnancy Brain for Real?! YES!

This term is used to describe the forgetfulness, mental fog, and occasional confusion that many women experience during pregnancy. While it might sound concerning, pregnancy brain is a common and normal part of the pregnancy experience. Let’s explore what pregnancy brain is, why it happens, and some strategies to manage it.

What is Pregnancy Brain?

Pregnancy brain, sometimes called “momnesia,” refers to the cognitive changes that many women notice during pregnancy. These changes can include forgetfulness, difficulty concentrating, and a general sense of being mentally scattered. While it can be frustrating, it’s important to remember that these symptoms are temporary and usually resolve after childbirth.

Why Does Pregnancy Brain Happen?

There are several reasons why pregnancy brain occurs, and they all stem from the incredible changes happening in your body during pregnancy:

1. Hormonal Changes

During pregnancy, your body undergoes significant hormonal shifts, especially with increased levels of progesterone and estrogen. These hormones play a crucial role in supporting your pregnancy but can also affect your brain function, leading to memory lapses and difficulty focusing.

2. Sleep Disruption

As your pregnancy progresses, sleep can become more challenging due to discomfort, frequent bathroom trips, and general anxiety. Lack of sleep can affect your cognitive function, making it harder to concentrate and remember things.

3. Increased Stress and Anxiety

Pregnancy is a time of significant change, and it’s natural to feel stressed or anxious about the upcoming life adjustments. Stress and anxiety can also impact your cognitive abilities, contributing to the feeling of pregnancy brain.

4. Brain Restructuring

It has been found that during and after giving birth, a mother’s brain changes (cool, right?). There are actually notable reductions in gray matter throughout the brain, which in turn helps maternal instinct, attachment and bonding with your baby. This improves your ability to focus on ALL the things you need to know and learn as a new mom. One article summarized it as “stimulating the female to progress from an individual with self-directed needs to being responsible for the care of another life.” (Barba-Müller et al. 2019). On the other side, it may make you feel foggy and forgetful and one study actually suggested it can increase the likelihood of developing perinatal mental health disorders such as anxiety and depression. Because of this, we always recommend seeking support from a licensed mental health therapist during this time.

How long do these changes last? A recent study found these changes in the maternal brain actually were still found 6 years postpartum and were associated with maternal attachment (Magdelena et al. 2021). These findings also made researchers wonder if these changes might be permanent. More research is needed!

Managing Pregnancy Brain

While pregnancy brain is a common or ‘expected’ experience based on what we talked about above, there are several strategies you can use to manage it:

1. Stay Organized

Use tools like planners, calendars, or smartphone apps to keep track of appointments, tasks, and important dates. Writing things down can help alleviate the stress of trying to remember everything.

2. Prioritize Rest

Make sleep a priority by establishing a bedtime routine that promotes relaxation. Even short naps during the day can help reduce fatigue and improve your mental clarity.

3. Practice Mindfulness

Mindfulness exercises, such as deep breathing or meditation, can help reduce stress and improve your focus. Taking a few minutes each day to center yourself can make a big difference.

4. Exercise Regularly

Physical activity is not only good for your body but also for your brain! Exercise increases blood flow to the brain, helping to keep your mind sharp and focused.

5. Give Yourself Grace

It’s important to be kind to yourself during this time. Pregnancy is a period of enormous change, and it’s okay if you’re not operating at your usual level of mental sharpness. Allow yourself to take things one step at a time and seek support when needed.

When to Seek Help

While pregnancy brain is common, it’s important to differentiate it from more serious conditions like prenatal depression or anxiety. If you’re experiencing significant distress, persistent sadness, or severe memory problems, it’s important to speak with your healthcare provider.

Breathe. PTW Supports Women Through Their Entire Pregnancy & Postpartum

In summary, your brain changes significantly during the pre- and postnatal period, but for a good reason! It improves your attachment and bond with your baby, and it continues as they grow. So, maybe you lose your phone more often or you aren’t always exactly sure what day of the week it is, BUT the most important thing is the strength of your bond with your little one…and isn’t this a little more important than knowing if it’s Monday or Tuesday?

Click here — or call 515-882-0800 / email contactus@breatheptw.com to schedule a consultation. Virtual appointments available throughout Iowa.

Breathe. is a two-clinic holistic physical therapy practice in West Des Moines and North Liberty specializing in dry needling, Diastasis Recti Abdominus, Incontinence, women’s health, pregnancy/postpartum pain/recovery and pelvic floor dysfunction. Learn more at www.breatheptw.com.

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

References

Erika Barba-Müller, Sinéad Craddock, Susanna Carmona, Elseline Hoekzema.Brain plasticity in pregnancy and the postpartum period: links to maternal caregiving and mental health. Arch Womens Ment Health. 2019; 22(2): 289–299

Sasha J Davies 1, Jarrad Ag Lum 2, Helen Skouteris 2, Linda K Byrne 2, Melissa J Hayden.  Cognitive impairment during pregnancy.  Med J Aust. 2018 Jan 15;208(1):35-40

Magdalena et al. Do Pregnancy – Induced Brain Changes Reverse? The Brain of a Mother Six Years after Partruition. Brain Sci.2021 Jan 28;11(2):168

A pessary is used to help treat the symptoms of pressure, heaviness, incontinence and/or pain. The concept of a supportive device for the pelvic organs has been around since Hippocrates, although health providers have made many, many improvements to the original wine-soaked pomegranate they used in 400 B.C.!

Sometimes, as we grow older or after having babies, our muscles can get tired. This can make our organs, like the bladder or uterus, feel a bit lax. That’s where these pessaries come in – they’re light support (like a bra) ensuring everything stays where it should. Getting a pessary is like getting a little extra hug for our insides, making sure everything is secure and happy.

What Exactly Is A Pessary?

These devices aren’t just for women in menopause – they can be useful at any age and are actually very common. In fact, 86% of gynecologists use them daily when treating patients, and they are approved to be worn during pregnancy!

How Do I Get a Pessary?

Fittings

Pessaries are not one-size-fits all and require a fitting. But don’t get discouraged if the first one you have doesn’t feel quite right – there are plenty of changes that can be made to ensure a comfortable fit as well as a reduction in symptoms. Most studies report an 85% fitting success rate.

• How do I know if it fits right?
  • It sits comfortably
  • It stays in place without falling out
  • You are able to use the bathroom without any issues

Follow Up Appointments

Your provider will schedule follow up appointments to ensure proper fitting and make adjustments as needed.

Should I Consider A Pessary?

Pelvic Organ Prolapse (POP)

Research has shown that pessaries are able to prevent surgical interventions thought to be required for pelvic organ prolapse. In addition, some research has even shown pessaries have the same effects as surgical interventions. Severity (or level of grade) of your prolapse has not had any influence on pessary fittings.

Postpartum

Pessaries may even be used between pregnancies to position pelvic organs during the healing phase.

Symptom Management

Three months using a pessary can improve symptoms, improve quality of life and improve a person’s perception of their body image. They can also provide support WHILE going through physical therapy to allow for more efficient strengthening. This means that you may not need the pessary forever!

How Do I Care For A Pessary?

• Wear Schedule – Pessaries can be worn for hours, days, or weeks up to 3 months before requiring removal for cleaning, and you can insert/remove them by yourself.
• Call Provider – if you have concerns or questions after your pessary has been fitted.
• Shelf Life – Most pessaries last a very long time – they are made out of medical grade silicone and can be sanitized very easily.

What Role Does My Physical Therapist Play?

Education

Physical therapists are able to provide extensive education on the benefits of pessaries and whether you may be an appropriate candidate for a pessary fitting.

Fitting

At Breathe., we have trained, experience Physical Therapists to fit you for a pessary directly in our clinic to see if this is the right intervention for you!

Peace of Mind

Pessaries should not be a source of fear. A physical therapist can address any concerns, reservations, and fears about pessaries and hopefully provide you comfort and peace of mind moving forward.

Breathe. PTW, Iowa’s Top Women’s Health Clinic, Provides Holistic Pelvic Support

How to Begin a Daily Gratitude Practice for a More Positive Life

Embracing Positivity: Introducing a Gratitude Journal

I’ll admit – whenever someone recommended starting a gratitude journal, I would smile, nod, and NOT do it. I was convinced that it just wasn’t my thing. I knew deep down I was a grateful person because I said thank you at appropriate times and frequently acknowledged the key blessings in my life.

There’s really no better time to start a gratitude journal than now! Maybe you feel like life is moving too fast, or you’re feeling caught up in a whirlwind of stress and negativity. A gratitude journey is a simple yet powerful tool that can help shift your mindset towards positivity and enhance your overall well-being. Ok – let’s dive into it!

Do I Actually Have To Get a Journal?

A gratitude journal is a dedicated space where you write down things you are thankful for. It can be a physical notebook, a digital document, or even a special app on your phone. The idea is to regularly note down positive experiences, moments, or people in your life that you appreciate. This practice helps you focus on the good things, no matter how small they might seem.

Why Should I Keep a Gratitude Journal?

1. Boosts Mental Health: Studies have proven that anxiety and gratitude cannot exist in the brain at the same time. Writing about things you’re grateful for can help reduce stress, anxiety, and depression by encouraging you to focus on the positives in your life.
2. Improves Sleep: Reflecting on positive moments before bed can help you fall asleep faster and enjoy a better quality of sleep. It’s like ending your day on a high note, which can carry over into restful sleep.
3. Enhances Relationships: By regularly acknowledging the people you are grateful for, you strengthen your relationships with them. It fosters a sense of connection and appreciation, which can improve your interactions and bonds with others.
4. Increases Resilience: When you focus on the positive aspects of your life, you build resilience against challenges. Gratitude helps you see the silver lining in difficult situations, making it easier to cope with stress and setbacks.

How Do I Start a Gratitude Journal?

1. Choose Your Journal Type: Decide whether you want a physical notebook, a digital document, or an app. Choose something you’ll be comfortable using daily.
2. Set a Routine: Pick a time of day that works best for you to write in your journal. Many people prefer to do this in the morning to start their day on a positive note, or at night to reflect on the day’s events.
3. Be Consistent: Aim to write in your journal regularly. You don’t have to write a lot; even a few sentences can make a difference. Consistency is key to reaping the benefits.
4. Reflect on the Details: When writing, be specific about what you’re grateful for. Instead of just writing “I’m thankful for my family,” try “I’m thankful for my family’s support during my exam week.”
5. Include Challenges: Don’t only focus on practicing gratitude on the good days. Write about challenges you faced and what you learned from them or how you managed to get through them. This helps you see growth and resilience when you look back on your gratitude journal entries!

What Is An Example Of A Gratitude Journal Entry?

Here are a few examples to get your mind thinking about gratitude:

• “I’m grateful for the warm cup of coffee I enjoyed this morning.”
• “I’m thankful for my friend, who listened to me when I needed to vent.”
• “I’m appreciative of the beautiful sunset I saw on my way home.”
• “I’m grateful for the hard work I put into my project, even though it was challenging.”

Even on days it feels difficult to find gratitude (we all have bad days!), choosing something positive such as “I’m grateful to be able to move my body today” or “I’m grateful to have clean water to drink from” will help to shift your mindset and move you into the next day.

Build Gratitude, Surround Yourself With Positive Support from Breathe. PTW

Starting a gratitude journal is a simple and effective way to bring more positivity into your life. It helps you focus on the good, enhances your mental health, and builds stronger relationships. So why not give it a try? Grab a notebook or open a new document and start jotting down those little moments of joy and appreciation. You might be surprised at how much of a difference it can make!

Hey awesome moms! Being a mom is like having a colorful, ever-spinning top – sometimes it feels a bit wobbly. We get it, and today, let’s talk about how to catch that wobbly top, have a giggle, and remind ourselves that it’s okay not to be perfect.

What is Motherhood Overwhelm?

Imagine your day is a big puzzle with lots of pieces – chores, work, and taking care of everyone. Mama overwhelm happens when the puzzle pieces feel like they’re falling all over the place, and you’re not sure where to start.

Tip #1: Asking for Help – Teamwork Time

Speak Up:

• It’s okay to say, “I need a little help, please.” Your family is like a team, and teams work together.
• Let your family know you’re a team, and everyone can pitch in to make the puzzle pieces fit.

Chores Together:

• Make a list of things that need doing, like setting the table or picking up toys. Share the list with your family and let everyone choose a task.
• Teamwork makes the puzzle less wobbly and more fun!

Tip #2: Laughter – The Best Medicine for Mama Wobbles

Funny Moments:

• Find chances to laugh together. Share silly jokes, make funny faces, or tell goofy stories.
• Laughter is like a magic wand that turns wobbles into giggles. It makes everything feel a bit lighter.

Play Breaks:

• Take breaks during the day for playtime. It could be a quick dance party or drawing funny pictures together.
• Playtime is like a mini-vacation for your brain. It helps you shake off the wobbles and have some fun.

Tip #3: Connection – Building Strong Bonds

Heart-to-Heart Talks:

• Have talks with your family about how you’re feeling. Share your thoughts, and listen to theirs too. It’s like having a cozy chat with your best buddies.
• When everyone’s connected, the puzzle pieces fit together better.

Family Time:

• Plan special times to be together. It could be a movie night, a walk in the park, or cooking a meal as a team.
• Connecting through activities makes your family puzzle more colorful and joyful.

Tip #4: Embrace Imperfection – Nobody’s Perfect!

It’s Okay to Make Mistakes:

• Remember, nobody gets the puzzle perfect every time. It’s okay to make mistakes – they’re like little lessons that help us grow.
• Don’t worry about being perfect; focus on doing your best and having fun along the way.

Learn from Oops Moments:

• When things don’t go as planned, take a moment to think about what happened. It’s like turning an “oops” into an opportunity to learn and try again.
• Imperfections make your puzzle unique and interesting!

Helpful Tips for Joyful Days – Your Toolbox

1. Me-Time Moments:

• Find a few minutes for yourself each day. Maybe read a favorite book, listen to music, or take a short walk.
• Me-time is like giving your brain a cozy break.

2. Deep Breaths:

• When things get a bit too wobbly, take deep breaths. Inhale slowly, then exhale. It’s like a mini-reset button for your mind.
• Deep breaths help you find your balance.

3. Celebrate Small Wins:

• Celebrate the little victories, like finishing a puzzle piece or trying a new recipe. Small wins add up to big smiles.
• Every puzzle piece you put in its place is a reason to celebrate.

From the Breathe. PTW Team, You’re Doing Great! Iowa’s Trusted Women’s Heath Clinic.

Motherhood overwhelm is like a puzzle with moving parts, but guess what? You’re the puzzle master! Embrace the wobbles, ask for help when you need it, and remember that imperfections make your puzzle uniquely yours. With laughter, connection, and the joy of not being perfect, you’re creating a beautiful, colorful picture. Keep smiling, keep puzzling, and know that you’re doing an amazing job!

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com