2 Ways to Treat Sexual Dysfunction

Sexual Dysfunction Mini Series

PART ONE: What Causes Sexual Dysfunction?

PART TWO: 2 Ways to Treat Sexual Dysfunction

PART THREE: How to Relax and Release Your Pelvic Floor for Better Sex

PART FOUR: The Best Exercise for Better Orgasms

From hormonal factors to psychological components, it's not always easy to discern what might be causing sexual dysfunction. In this 4-part mini-series on sexual dysfunction, we dive into the causes of sexual dysfunction and how to resolve it.

No matter your gender, difficulties with sexual function can take a toll on your overall well-being and intimate relationships. But the good news is, there are simple, effective ways to enhance your sexual health. In this post, we'll explore two straightforward practices that can significantly improve your sexual function, making intimacy a more satisfying and enjoyable experience.

2 Practices to Resolve Sexual Dysfunction

1. Breathwork

Breathwork is a powerful tool to improve sexual function because it strengthens your pelvic floor muscles and improves pelvic circulation. The way you breathe directly impacts the health of your pelvic floor muscles as well as how much blood flow your sex organs receive. 

Breathing supports pelvic circulation because the diaphragm and the pelvic floor are intimately connected- they move together like a piston inside your trunk to pump fresh blood and lymph to all your organs. When you inhale, your diaphragm moves down to bring air into your lungs, and your pelvic floor also moves down. When you exhale, your diaphragm moves up to push air out of your lungs and your pelvic floor also moves up. This rhythmic and coordinated action between the diaphragm and pelvic floor pumps blood to your sex organs. And as you learned in the last blog, blood flow is absolutely key to great sex! Without adequate blood flow, arousal and orgasm can be difficult or even impossible. So practicing breathwork regularly can ensure optimal pelvic circulation and enhance sexual function.  

Breathwork also strengthens your pelvic floor muscles by reflexively activating the involuntary muscle fibers of the pelvic floor. The pelvic floor is comprised of 80% involuntary muscle fibers. These involuntary fibers are the ones that are automatically activated during arousal and during sex. The health of these involuntary muscle fibers can make or break your sexual experience. Since breathing is the gateway to the involuntary nervous system, breathwork trains these involuntary pelvic floor muscle fibers to be easily and fully activated during arousal and sex. With every breath you take, your pelvic floor muscles are moving with your diaphragm. So breathing is a powerful way to rhythmically activate and strengthen your pelvic floor muscles. 

Breathwork is a simple yet powerful practice that can boost blood flow to your pelvic floor muscles and sex organs, whether you're a man or a woman. This increased blood flow is crucial for sexual arousal, pleasure, and achieving orgasm. The pelvic floor muscles, often overlooked but incredibly significant, rely on good blood circulation to function optimally. When these muscles receive a rich supply of blood, they become more responsive and efficient in supporting arousal and enhancing your sexual experience.

To get started with breathwork for better sexual function, here's a straightforward exercise you can practice:

Breathwork Drills:

1. Practice taking deeper breaths. Breathe as deeply as you can. Deeper breaths will increase the range of motion of your diaphragm and your pelvic floor. The greater distance your diaphragm is able to move, the greater distance your pelvic floor is able to move. This increased range of motion of both these muscles creates a powerful pump inside your body to optimize pelvic circulation. Better pelvic circulation = better sex.  
2. Practice breathing slower. See how long your can inhale for, and see how long your can exhale for. Slower breathing will help improve your control over your breath, and also improve the coordination between your diaphragm and pelvic floor. The stronger the connection between your diaphragm and pelvic floor, the more blood will get to your sex organs with each breath you take. 
3. Practice breathing with fullest lung capacity. Inhale until you can’t inhale anymore, and exhale until your lungs are completely empty. Breathing with your fullest lung capacity will increase the duration of maximal involuntary pelvic floor muscle fiber activation. We want to give those involuntary muscles fibers as much time as possible to turn on in order to give the pelvic floor muscles a complete workout.  
4. Bring your attention to your breath as much as you can throughout your day. Awareness of the breath is where it all begins. Just being aware of how you are breathing allows you to change it in a way that improve pelvic floor muscle activation and can lead to better pelvic circulation. Notice if you are breathing shallow. Notice where in your body your breath goes first. Notice if your rib cage or your belly expands with your breathing. Notice how your pelvis feels when you breathe in different ways.  

Consistent practice of these breathwork drills can significantly improve your pelvic floor muscle health, boost arousal, and lead to more fulfilling sexual experiences.

2. Stop Sitting

Our modern lifestyles often involve prolonged periods of sitting, whether at a desk, in front of a computer, or during long commutes. Many people literally sit all day long! Most people today sit more than they stand or walk or move. Sitting for extended periods can be detrimental to your sexual health because it restricts blood flow to the pelvis. This restricted blood flow doesn’t just occurring during sitting, it continues after you get up. When an area is chronically deprived of blood flow, inflammation sets in, and can lead to disease and dysfunction. Sitting weakens the pelvic floor muscles and leads to sexual dysfunction over time.  So if you're experiencing difficulties with arousal, orgasm, or maintaining an erection (for men), it could be due to the impact of prolonged sitting. This sedentary behavior limits the flow of blood to the pelvis, causing issues like poor lubrication, erectile dysfunction, difficulty with arousal and challenges achieving orgasm. 

To counteract the adverse effects of sitting, here's what you can do:

Take Breaks: If your work or daily routine involves a lot of sitting, make an effort to take short breaks. Stand up, stretch, and walk around for a few minutes every half hour.

Change up your position: if you do have to sit, try sitting on the floor for a while, changing your leg position frequently. Try sitting on a fit ball for a bit and bouncing or doing hip circles. 

Incorporate Movement: consistent exercise and regular physical activity is a cornerstone to our overall health, and especially to our sexual health. Make sure to incorporate lots of movement into your day to promote healthy pelvic blood flow. Even a brisk walk can make a significant difference.

Your Path to Sexual Health and Satisfaction

By practicing breathwork and reducing the amount of time spent sitting each day, you can significantly enhance your sexual function. These simple yet effective strategies can have a remarkable impact on your intimate life and overall well-being. Remember, prioritizing your sexual health is a crucial aspect of self-care and maintaining a fulfilling and satisfying sex life. If you're experiencing sexual difficulties or challenges with arousal, optimizing your pelvic floor health can be the key to resolving these issues. Through The Core Recovery Method® Online Program, you can learn how to strengthen your pelvic floor muscles and improve pelvic blood flow so that you can have the sex life you’ve always dreamed of!