How to do Kegels Breathing (KEGEL and BREATHE at the SAME TIME)

Are you finding it difficult to do Kegels breathing correctly?

Breathing and doing Kegel exercises is often challenging for men and women especially for beginners starting pelvic floor exercises.

Pelvic Floor Physiotherapist Michelle guides you with 2 simple steps for Kegels breathing and avoid holding your breath.

This Kegel exercise video training is suitable for men and women beginning pelvic floor training and for individuals seeking to correct their pelvic floor exercise technique.

Why It’s Difficult to do Kegels Breathing

1. Normal Breathing

When you breathe normally, your breathing muscle (diaphragm) and your pelvic floor muscles move up and down together in the same direction in a coordinated manner (shown below).Normal Breathing

2. Kegels Breathing

When you do Kegel exercises and breathe in, your pelvic floor muscles lift upwards while your diaphragm moves down in the opposite direction (shown below). 

Kegels Breathing

The downward movement of your diaphragm creates pressure downwards onto your pelvic floor. This is why you may feel like you can’t Kegel and breathe at the same time, especially when you breathe in and your pelvic floor muscles are weak. Many people hold their breath during their Kegel exercises to try to overcome this problem.

Why Breathing During Kegel Exercises Matters

There are a number of reasons why breathing normally during Kegel exercises is important. 

1. Normal breathing during pelvic floor exercises promotes pelvic floor strength, endurance and coordination.

2. The pelvic floor muscles should contract appropriately during everyday activities and actions and these involve breathing at the same time.

3. Practicing coordinated breathing and Kegels helps you contract your pelvic floor muscles strongly when necessary for example coughing and sneezing. You need to be able to contract your pelvic floor muscles against the force of a normal breath to progress to contracting with more forceful breathing activity.

How to do Kegels Breathing

Step 1

The first step is to breathe out as you gently contract your pelvic floor muscles.

Breathe normally to prepare and as you breathe out, contract and do a gentle kegel exercise at the same time before relaxing your pelvic floor muscles.

Step 2

Repeat step 1 by breathing out as you start your exercise and then time keep doing your Kegel exercise as you breathe shallow and soft, not deep. Keep breathing and keep holding your Kegel exercise if you can for up to 10 seconds and then relax back to resting breathing normally.

Progress the shallow breath to normal breathing depth as your pelvic floor coordination and strength improve.

Key Practice Points for Kegels Breathing

Here are the key elements you need to remember to breathe and Kegel together:

  • Breathe out as you Kegel
  • Do your Kegel exercises gently not strongly
  • Breathe shallow at first and keep contracting your pelvic floor muscles as you keep breathing
  • Progress to breathing normally during your Kegel exercises with practice over time.

Pelvic Floor Exercises Daily Workout TRAINING

AUdio CD or DOWNLOAD and listen now

Strengthen your pelvic floor with daily Kegel exercises.

This evidence-based pelvic floor training workout guides you step by step towards a strong well functioning pelvic floor. 

Presented by Pelvic Floor Physiotherapist Michelle Kenway

Contents

Track 1 – Introduction to Successful Strengthening

Track 2 – Finding your Pelvic Floor

Track 3 – Feeling your Pelvic Floor Muscles

Track 4 – Using the Correct Pelvic Floor Exercise Technique

Track 5 – Beginners Pelvic Floor Exercises Workout

Track 6 – Intermediate Pelvic Floor Exercises Workout

Track 7 – Progressing and Maintaining your Strength

We Welcome Your Comments

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Comments

  1. Hi Michelle

    Seen seeing PT before lock down I was told I have a small anterior prolaspe and I have Diastassi recti. Unfortunately, I have tried everything out there to help my DR but the gap hasn’t improved or my hernia. I’m always very careful but I did go back to exercise as my depression about not exercising was getting worse.

    However, following the pt advise I told all exervise and did some very basis moves to do daily. I did this and she said my prolaspe had improved couldn’t feel it lying down and only noticeable on standing. But she said no to exercise and just walk.

    I’ve ended up getting really depressed and put on a stone in weight as I see my friends exercising and strength training.

    I need to start doing things again as walking alone isn’t helping my mental well being. I’ve so much grief about how I feel let down by my body having children living with DR and hernia.

    Which of your books and DVDs would you recommend as I feel you are expert to start off with rather then googling exercises as I don’t know what’s safe what’s not.

    I would like to cover weight loss, strength training as well as looking after my prolaspe etc

    I hope you can reply

    Many thanks
    Karen

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Karen
      Thanks for your message and for outlining your current issues. Yes it can be tricky knowing which exercises are pelvic floor friendly and those to avoid. There are plenty of exercises that are pelvic floor friendly that allow women to exercise and protect the pelvic floor from injury. I have many of freely available exercise videos on You Tube if you’re interested. The best place to start to educate yourself a d find all the information in one place is with the Prolapse Exercises book (eBook or hard copy) that contains a large section dedicated to strength exercises, fitness exercises and weight loss exercises – this is easy to read information and will guide you. Many ladies choose to get the Inside Out Strength DVD to start with to get familiar with the exercises and then do these at gym or in classes too. These are available in a cost effective saver pack here or as individual items. All the best Karen, I hope this helps you get back on track