Iliopsoas: The Key Muscle for Body, Mind, and Breath

Bild von Sebastian Kaulitzki

The iliopsoas often shortens due to recurring or ongoing stress patterns: prolonged sitting, stress, unresolved emotional experiences, lack of movement variety, or persistent protective and holding patterns. Early imprints such as attachment insecurity or traumatic events can also lead the iliopsoas to remain in a state of alertness, often unconsciously and deeply embedded in the body memory.

The iliopsoas begins developing before birth and is one of the first muscles to convey a sense of body boundaries and inner self. In the first months of life, it is activated through small pelvic movements and supports the foundational experience of safety, presence, and belonging.

Crawling and standing up in early childhood help develop a clearer sense of autonomy and inner strength. Between the ages of three and six, it plays a central role in integrating heart and sexual energy, as the child begins to consciously perceive closeness, intimacy, and personal boundaries. Psychologically, the iliopsoas supports the development of self-awareness, centeredness, relationship capacity, and connectedness at all stages, significantly influencing whether someone feels grounded in themselves or tends toward withdrawal, over-adaptation, or control patterns.

These deeply rooted psychosomatic functions explain why tension in the iliopsoas can affect not just posture, but also emotional experience and the connection to one’s body.

Breathing Under Pressure

A shortened iliopsoas changes the position of the lumbar spine and tilts the pelvis forward. This shift not only affects the skeletal system, but also the diaphragm, our primary respiratory muscle. The diaphragm sits directly above the iliopsoas, and the two are connected via fascial and neural pathways.

When the pelvis tilts, an exaggerated lumbar curve often results – the diaphragm dome loses space to expand downward during inhalation. Abdominal breathing becomes shallow, and overall breath volume decreases. In response, the body recruits accessory breathing muscles in the chest and neck. This can lead to tension in the upper back, jaw tightness, or headaches, often unnoticed and underestimated.

Nervous System on High Alert

The iliopsoas surrounds the lumbar plexus, a central nerve network in the lower back that influences, among other things, the sympathetic nervous system – the part of the autonomic nervous system associated with stress, vigilance, and tension.

A chronically tight iliopsoas can irritate this area or keep it activated via fascial tension. The body reacts with a subtle but ongoing stress mode: faster breathing, internal restlessness, elevated heart rate, and sleep disturbances. A vicious cycle arises, where tension, shallow breathing, and nervous overstimulation reinforce one another.

Effects on the Whole Body

The consequences extend far beyond movement and breathing. Posture shifts – the pelvis tilts, the ribcage moves forward, and the neck compensates. This can lead to functional complaints: back pain, digestive issues, and emotional dysregulation.

Interoception – the felt sense of the body from within – may also be impaired by restricted breathing and chronic tension. Many people report feeling “cut off from the belly” or say they’re no longer able to relax.

Menstruation and Tension

For menstruating individuals, there’s an additional layer. The iliopsoas is closely connected to the pelvic region – through fascia, abdominal organs, and the autonomic nervous system.

If this area is chronically tense, it can affect the hypogastric plexus – a nerve network that helps regulate the uterus, ovaries, and bladder. A shortened iliopsoas can reduce blood flow in the pelvic region and increase pain perception. As a result, menstrual symptoms may worsen, especially cramping and pressure sensations.

Emotionally, this state may also be felt: the autonomic balance is disturbed, the parasympathetic system is suppressed – making it harder to relax, let go, or find inner calm.

Conclusion

A shortened iliopsoas is not an isolated muscle issue. It influences posture, breathing, the nervous system, and emotional regulation. Especially for menstruating individuals, this tension can bring added physical and psychological strain.

In Bodymind Therapy, this deep muscle is addressed consciously and specifically – not only through manual techniques but also with mindful movement, breathwork, and by integrating emotional and biographical themes. The iliopsoas is seen as a gateway to inner safety, self-awareness, and the ability to distinguish between tension and release.

In this way, space is created – in the body, in the breath, and in the inner experience.