How to find your Pelvic Floor + bracing vs. releasing the Pelvic Floor

Now that you know why the pelvic floor is so useful (!), let’s work on finding the pelvic floor and learning how to tell if you’re releasing (good) or bearing down (not good).

An analogy: The Pelvic Floor as a House

Imagine the pelvic floor as a house. The ground floor is where the pelvic floor lives when it’s relaxed and neutral. When you inhale, the pelvic floor drops into the basement. However, if you bear down on your inhale (or while holding your breath), this is like going out the basement windows. That’s too much pressure!

When you inhale, keep your pelvic floor safely in the basement.

On the exhale, the pelvic floor squeezes at the ground floor, then lifts up to floor 1, 2, 3, 4, and eventually the highest contraction at floor 5.

Use this image when you’re doing kegels and breathwork to help you differentiate between the levels of release and contraction in your pelvic floor.

Now You’re Ready To Feel Kegels Like You’ve Never Felt Them Before!


Since Devoted Mamas' founding in 2017, our mission is to help you through all the stages of motherhood - stay super strong (and calm!) during pregnancy, be the BOSS of your birth, and help you bring life back to your core + pelvic floor in postpartum.

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