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.
Pelvic Floor Exercises Workout
AUDIO CD OR DOWNLOAD NOW
Strengthen your pelvic floor with this daily Kegel exercises routine.
This evidence-based pelvic floor exercise workout guides you step by step.
Pelvic Floor Physiotherapist Michelle Kenway
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
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).
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).
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
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.
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.