Soft Jaw, Smooth Birth: How Releasing Tension Up Top Can Help Down Below

 When we think about preparing for labor, most people immediately focus on the pelvis—and rightly so. But what if I told you one of the best ways to help your pelvic floor release during labor… is by relaxing your jaw?

I recently completed an amazing Prenatal Yoga Teacher Training (shout out to Lotus Blossom) and, as part of our final project, we were asked to present a topic we had researched. In my work as a doula, we’re constantly reminding birthing moms to soften their face and relax their jaw during labor. I always knew this was helpful for pelvic floor relaxation—but I didn’t really know why.

And if you know me, you know I love a good deep dive into the science behind the things we say and do (hence the Master’s degree 👋). So I got a little nerdy and decided to explore the actual research behind the connection between soft jaws and smoother births. Here is what I found.

The Science Behind the Jaw–Pelvic Floor Connection

Our bodies are beautifully interconnected. We’re not just a bunch of isolated parts—we’re one intricate system, where what happens in one area can ripple through the rest. And nowhere is that more apparent than in the relationship between the jaw and the pelvic floor.

🧬 Fascial Lines: The Body’s Connective Tissue Web

Fascia is a web-like connective tissue that surrounds and supports every muscle, bone, organ, and nerve in the body. Think of it like the body’s internal spiderweb—it helps everything stay connected, aligned, and responsive.

One particular fascial line, called the Deep Front Line, runs from your jaw and throat area all the way down through your diaphragm, core, and into your pelvic floor. So, when you’re holding tension in your jaw—like clenching your teeth during stress—that tension can quite literally travel through the fascia and cause the pelvic floor to tighten too.

During pregnancy, this connection becomes even more important. Hormones like relaxin are softening the fascia to allow for expansion and birth, but the increased physical load and stress can also cause more tension along these fascial chains. So if we’re not consciously releasing jaw tension, we could be unknowingly adding more strain to an already hardworking pelvic floor.

🧠 The Vagus Nerve: Your Body’s Stress Regulator

Now let’s talk about the vagus nerve, a major player in the parasympathetic nervous system (aka your “rest and digest” mode). It starts at the brainstem and travels down through the jaw, throat, diaphragm, and into the abdomen—connecting with key reproductive organs like the uterus and cervix.

When we’re stressed or in pain, the vagus nerve gets thrown off, often triggering a fight-or-flight response. This can lead to jaw clenching, shallow breathing, and—you guessed it—pelvic floor tightening. The opposite is also true: when we engage in calming practices like deep belly breathing, gentle vocalizations, and mindful movement, we stimulate the vagus nerve and invite the body back into a relaxed state.

This is why tools like breathwork, warm compresses, soft jaw cues, and low moaning sounds during labor are so powerful. They’re not just comforting—they’re physiologically helping your nervous system settle, which supports the pelvic floor in releasing and doing its job during birth.

Tools for Pregnancy:

These are great to practice throughout your prenatal months to support pelvic mobility and overall relaxation.

• Jaw Rest Position

  • What: Tongue on the roof of your mouth, lips closed, teeth slightly apart, breathing through your nose.

  • Why: Helps reduce tension in the jaw and TMJ.

  • How: Practice for 1–2 minutes, 3–4 times daily.

• Deep Breathing

  • What: Inhale through your nose for 4 counts, exhale for 4–6 counts, letting your belly rise and fall.

  • Why: Lowers stress and pelvic floor tension.

  • How: Aim for 5 minutes daily, especially before bed.

• Yoga Poses

  • Supported Pigeon: Opens hips and eases pelvic floor tension.

  • Seated Spinal Twist: Relieves tension along the spine and jaw.

  • Neck Stretches: Loosens up jaw and shoulder muscles.

  • Supported Deep Squat: Encourages relaxation and mobility in the pelvic floor.

• Posture Check-Ins

  • What: Sit or stand with shoulders relaxed, head over ribs, chin not jutting forward.

  • Why: A neutral posture supports both jaw and pelvic alignment.

  • How: Do a quick check 3–4 times a day, especially when sitting.

Tools for Labor & Delivery:

These techniques are especially helpful during contractions and can be used throughout active labor to encourage pelvic release and comfort.

• Jaw Release Massage

  • What: Gentle circular massage to the masseter muscles near your ears.

  • Why: Helps signal the pelvic floor to release.

  • How: Use during or between contractions.

• Low, Deep Vocalizations

  • What: Sounds like “ahhh” or “oooh” with a soft, open jaw.

  • Why: Activates the vagus nerve, calming both jaw and pelvic floor.

  • How: Let your voice guide your breath—long, low, and steady.

• “Soft Jaw, Soft Pelvic Floor” Cue

  • What: A simple mental or verbal cue to help you stay relaxed.

  • Why: Reminds the body to release tension.

  • How: Partners or birth team can gently whisper the cue when tension creeps in.

• Forward-Leaning Positions

  • What: Hands-and-knees, leaning over a birth ball, or child’s pose.

  • Why: Reduces pelvic pressure and encourages muscle release.

  • How: Try during active labor or when things feel intense.

• Warm Compresses

  • What: A warm cloth applied to either the jaw or perineum.

  • Why: Heat soothes muscles and the nervous system.

  • How: Use in active labor and delivery to support comfort and softness.

Final Thoughts

This might feel like a small shift—but it's a powerful one. The more you can soften your jaw, breathe deeply, and stay in tune with your body, the more you create space for your pelvic floor to release, your baby to descend, and your body to do what it was made to do.

As Ina May Gaskin famously said, "The energy that gets the baby in is the energy that gets the baby out." So don’t underestimate the power of a relaxed mouth and a deep breath. You’ve got this.