Breathing
The diaphragm and the pelvic floor move together. Slow belly breathing lowers the tone of the whole area.
- Sit or lie down. One hand on your chest, one on your belly.
- Inhale through your nose for 4 seconds. The belly hand should move, not the chest hand.
- Hold for 4 seconds without tensing.
- Exhale for 4 seconds and pause for 4 before the next inhale.
Common mistakes
- Raising your shoulders as you inhale.
- Forcing the hold. If it is uncomfortable, shorten it.
When to use it
Use it to close a session, before sleep, or whenever you notice you are clenching without meaning to.
Keep going
Body scan
Pelvic floor tension rarely comes alone. It usually arrives with a clenched jaw, raised shoulders and a held-in belly. This minute releases them in order.
OpenReverse Kegel
The opposite of squeezing: lengthening and releasing the pelvic floor with your breath. It is the key when there is tension, and the cooldown of every strength session.
OpenFind the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
OpenThe app does this for you
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