Core Focus DPT

I remember a season when I was doing all the “right” things—planks, bridges, kettlebell swings, even carving out time for breathwork. But despite checking every box, something still felt off. My body was holding tension I couldn’t shake. I was strong, but not connected. Focused, but constantly on edge. And honestly, I didn’t realize how much my nervous system was running the show behind the scenes.

What finally helped? Learning how to calm before I contracted. To shift from doing more to listening more. That reset changed everything—not just for my pelvic health, but for my overall energy, recovery, and performance.

If you’re feeling stuck, tight, or tense despite doing all the right exercises, it might be time to look deeper. Because core strength doesn’t begin with a crunch—it begins with calm.

What Is a Nervous System Reset?

A nervous system reset helps shift your body out of “go mode” and into “restore mode.” When you’re in fight-or-flight (sympathetic nervous system), your breath gets shallow, your muscles stay tight, and your pelvic floor can become overactive.

A reset helps you drop into your parasympathetic nervous system—the one responsible for rest, recovery, and coordination. That’s when your core can actually do its job.

Why This Matters for Pelvic Health

The pelvic floor isn’t just about strength—it’s about timing, coordination, and the ability to both engage and release. When stress runs high, the pelvic floor often holds tension. That can lead to:

• Leaking or urgency
• Hip or low back pain
• Pelvic pain
• Difficulty connecting with deep core muscles
• Feeling “stuck” in progress

If you’re always bracing, it’s hard to feel stable. If you’re always “on,” your body never gets the chance to reset.

Signs You Might Need a Reset

• You feel tense even when you’re not trying
• You hold your breath during movements
• You clench your jaw or pelvic floor throughout the day
• You feel wired, overwhelmed, or restless
• Your recovery feels slower than it should

Your body’s not failing—it’s just stuck in protect mode.

Simple Nervous System Resets You Can Try

Here are a few of my go-to techniques, used in both personal routines and client sessions. These don’t take long but can make a big difference:

1. Diaphragmatic Breathing

Lie on your back with knees bent. Inhale through your nose, letting your belly rise. Exhale slowly through your mouth. Repeat for 5–10 cycles.

Why it works: Encourages full-body relaxation and natural pelvic floor mobility.

2. Legs-Up-the-Wall

Rest on your back with your legs elevated on a wall or couch. Breathe deeply and let gravity work for you.

Why it works: Stimulates the vagus nerve and helps drain pressure from the pelvis.

3. Gentle Tapping or Stroking

Tap or gently stroke along your jaw, collarbone, or hips. These areas are rich in nerve endings that help signal safety.

Why it works: Helps release chronic tension patterns held in the fascia and muscles.

4. Progressive Muscle Relaxation

Starting at your toes, gently squeeze and release each muscle group, working up toward your head.

Why it works: Builds body awareness and retrains your system to let go of unconscious clenching.

5. Myofascial Release Along the Neck or Chest

Using a soft ball, roll along your upper chest or under your collarbones while breathing slowly.

Why it works: Supports the deep front fascial line—connected to posture, breath, and pelvic floor dynamics.

How Calming Enhances Performance

When your nervous system is regulated, your body coordinates more efficiently. You’ll notice:

• Improved posture and alignment
• Better control of pelvic floor during movement
• Less tension and pain
• Faster recovery
• More efficient breathing and endurance

This is the foundation that everything else is built on. Strength doesn’t stick without it.

From PT to Real Life

In every session I lead—whether we’re focusing on strength, mobility, or pelvic health—we begin with a check-in. How’s your breath? What’s your body saying? Can you soften before you engage?

Because healing doesn’t come from pushing through—it comes from tuning in.

If you’re unsure where to start, I’m here to help. Reach out to a physical therapist or share this with a friend who may be quietly struggling. Healing is possible—and you’re not alone.

Disclosures & Disclaimers

Hey there! Just a heads-up. When you click on my links and make a purchase, I might get a tiny commission. It doesn’t affect my honest reviews and comparisons one bit! I’m all about recommending stuff I’ve personally tried, genuinely love, thoroughly researched, and wholeheartedly endorse.

** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.