Episode 2: Get Your Pelvic Floor In Gear With The Right Breathwork And Kegel Engagement!
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Welcome to Episode 2 of our pelvic floor health series! In this episode, we'll be focusing on the importance of breathwork and kegel engagement for a healthy pelvic floor. Let's get started!

1. Diaphragmatic Breathing: Begin by finding a comfortable seated position or lying down on your back. Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your belly lower. Practice this diaphragmatic breathing technique for a few minutes, focusing on deep, slow breaths.

2. Coordinating Breath with Kegels: Now that you're familiar with diaphragmatic breathing, let's incorporate kegel exercises. As you inhale deeply, imagine your pelvic floor muscles relaxing and expanding. As you exhale, engage your pelvic floor muscles by gently lifting and squeezing them. Imagine drawing your pelvic floor muscles up and in towards your body. Repeat this coordination of breath and kegel engagement for several breaths, focusing on the connection between your breath and your pelvic floor muscles.

3. Progressive Kegels: Now let's move on to progressive kegel exercises. Start by gently contracting your pelvic floor muscles, as if you're stopping the flow of urine. Hold this contraction for a few seconds, then release and relax. Gradually increase the duration of the contraction, aiming for 510 seconds. Remember to breathe throughout the exercise and avoid holding your breath. Repeat this exercise for several repetitions, gradually increasing the number of repetitions over time.

4. Reverse Kegels: In addition to kegel contractions, it's important to also practice reverse kegels. These exercises focus on relaxing and lengthening the pelvic floor muscles. Start by taking a deep breath in and as you exhale, imagine your pelvic floor muscles gently releasing and lengthening. You can also visualize your pelvic floor muscles opening and widening. Repeat this exercise for several breaths, focusing on the relaxation and release of the pelvic floor muscles.

Remember, it's important to listen to your body and start with gentle exercises. If you experience any pain or discomfort, stop and consult with a pelvic health professional. Consistency is key, so aim to incorporate these breathwork and kegel exercises into your daily routine. Stay tuned for the next episode, where we'll explore additional techniques for pelvic floor health!
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⚠ Disclaimer: Consult with a Physician and Exercise Safely ⚠

Before starting any exercise program, it's important to consult with a physician. The exercises shared in this video are not meant to treat or diagnose any medical condition. If you experience increasing pain or discomfort, please stop and seek professional guidance. Remember, any physical activity carries a risk, and by participating in these activities, you assume all responsibility for any potential injuries.