08/03/2026
Your smile lines may start below your face
Many women notice facial lines like Nasolabial folds (smile lines) or marionette lines and think they are only about aging or skin care.
But sometimes, these lines can also reflect long-term muscle tension patterns in the body.
Modern research shows that the pelvic floor, diaphragm, and deep abdominal muscles work together as one core support system. When we breathe, these muscles naturally move together and help manage pressure inside the body.
When this system becomes too tight or too weak, it may affect posture, breathing patterns, and overall muscle tension. Over time, these patterns can also influence how the face holds tension or loses support.
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Two Common Pelvic Floor Patterns
1. Tight Pelvic Floor ( Hypertonic )– Always Holding On
Mind
• Strong need to stay in control
• Difficulty relaxing or trusting support
• Often carrying responsibility for everything
Body
• Pelvic floor muscles remain tight or overactive
• Breathing may become shallow or restricted
• The body stays in a subtle “holding” pattern
Effects
• Lower back or pelvic tension
• Difficulty fully relaxing the body
• The face may hold tension as well, sometimes appearing as tightness around the mouth or deeper smile lines
Image
It is like the body is always on guard. Muscles keep holding instead of releasing.
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2. Weak Pelvic Floor (Hypotonic) – Lack of Support
Mind
• Feeling easily drained
• Difficulty setting boundaries
• Tendency to give too much to others
Body
• Pelvic floor muscles lack strength or support
• Core stability becomes weaker
• Posture may slowly collapse over time
Effects
• Fatigue or lack of grounding
• Reduced pelvic support
• Facial tissues may gradually lose support, sometimes contributing to sagging around the mouth or marionette lines
Image
It is like the body’s support system becomes tired, making it harder to maintain structure.
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Supporting Your Deep Core System
Instead of forcing the pelvic floor with constant Kegel exercises, many therapists now focus on breath coordination and whole-core activation.
Simple practices that may help include:
• Gentle diaphragmatic breathing
• Cat–Cow movement to mobilise the spine and pelvis
• Chair pose with a block between the thighs to awaken the inner core
• Bhastrika (bellows breathing) to activate the diaphragm and pelvic floor connection
The goal is not force — but restoring coordination between breath, core support, and natural movement.
When the body finds better balance, the face often begins to soften naturally.
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Research References
• Kolar et al., 2010 — Dynamic MRI study showing coordination between the diaphragm and pelvic floor during breathing
• Hodges et al., 2007 — Research on the diaphragm and core muscles in postural stability
• Bordoni & Zanier, 2013 — Anatomical relationships between the diaphragm and body systems
• Systematic review (2023) — Breathing exercises and pelvic floor function
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你的法令紋，可能不只是臉部的問題
很多女性看到臉上的法令紋（笑紋）或木偶紋，第一個想到的通常是年齡、膠原蛋白流失，或保養做得不夠。
但有時候，這些臉部線條也可能和身體長期的肌肉張力與姿勢模式有關。
現代研究發現，骨盆底肌、橫膈膜與深層腹肌其實是一個一起運作的「深層核心支撐系統」。
當我們呼吸時，這些肌肉會自然協調地上下移動，幫助調節身體內部壓力，同時維持身體穩定。
如果這個系統過度緊繃，或是缺乏力量，可能會影響呼吸方式、身體姿勢，以及整體肌肉張力。長期下來，也可能影響到臉部肌肉的放鬆與支撐。
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常見的兩種骨盆底模式
1️⃣ 緊繃型骨盆底 —— 總是在撐著
心理狀態
• 很有責任感，習慣掌控事情
• 不容易真正放鬆
• 常常把很多事情自己扛
身體表現
• 骨盆底肌長期處於緊繃或過度用力
• 呼吸可能比較淺或受限制
• 身體習慣維持一種微微「撐著」的狀態
可能影響
• 下背或骨盆區域容易緊繃
• 身體比較難完全放鬆
• 臉部肌肉也可能維持張力，例如嘴角附近緊繃或法令紋看起來較深
身體畫面
就像身體一直處在警戒模式，肌肉習慣抓緊，而不是自然放鬆。
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2️⃣ 無力型骨盆底 —— 支撐不足
心理狀態
• 容易感到疲累或被消耗
• 不太容易設立界線
• 常常先照顧別人的需要
身體表現
• 骨盆底肌力量或支撐較不足
• 核心穩定度較弱
• 姿勢可能慢慢出現下沉或塌陷
可能影響
• 容易感到疲憊或缺乏穩定感
• 骨盆支撐度下降
• 臉部組織也可能逐漸失去支撐，例如嘴角下垂或木偶紋加深
身體畫面
就像身體的支撐系統逐漸疲乏，比較難維持整體結構。
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如何支持你的深層核心系統
現在許多治療師與運動專家認為，與其只是不斷強做凱格爾運動，不如重新建立呼吸與核心肌群的協調。
一些簡單的練習包括：
• 橫膈膜呼吸（腹式呼吸）
• 貓牛式（Cat–Cow）活動脊椎與骨盆
• 椅子式夾瑜伽磚喚醒內側核心
• Bhastrika 風箱式呼吸活化橫膈膜與骨盆底的連動
重點不是用力，而是讓呼吸、核心支撐與身體動作重新協調。
當身體的支撐系統逐漸平衡時，臉部的表情與線條也常會自然變得比較柔和。
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📚 相關研究
• Kolar 等人（2010）：動態 MRI 研究顯示橫膈膜與骨盆底在呼吸時會協調運動
• Hodges 等人（2007）：橫膈膜與核心肌群在姿勢穩定中的作用
• Bordoni & Zanier（2013）：橫膈膜與身體系統的解剖連結
• 2023 年系統性回顧：呼吸練習與骨盆底功能之間的關係
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*本內容主要分享身體覺察與動作教育的觀點，並非醫療診斷或治療建
