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Focusing on your breathing can have tremendous benefits for your overall stress level. It also helps you to quiet your mind and centers your attention on the present moment. Most people don’t take the time to focus on their breathing during the course of the day, but this powerful yet simple exer-cise can help you release tension, stress, and anxiety.Practicing your diaphragmatic breathing exercise also helps you to master the reverse Kegel exer-cise.

What to Do:

1. Sit in cross-legged position, stand or lie down in a relaxed comfortable position.2. Place one hand on your chest and one hand on your belly. As you breathe in, the hand on your chest should be still, while the hand on your belly should expand outward.3. Slowly inhale through your nose, counting to 5 in your head, feeling the hand on your belly expand outwards.4. Exhale from your mouth, counting to 10 in your head. The ex-hale counting depends on your comfort. Some women may find that exhaling for 10 seconds is too long and causes anxiety or shortness of breath.

TIPS:1. As you breathe, let your lower abdomen expand outward, keeping your shoulders quiet and low. Avoid raising your shoulders as you inhale and exhale. Breathing this way enhances relaxation and it’s a natural way to breathe. Breathing like this also helps fill your lungs more fully with fresh air and helps to release old stagnant air.2. This technique is great to do at work, during stressful situations, while meditating, and during your reverse kegel muscle relaxation series.3. To release more tension, exhale so the air comes out like a whisper by pursing lips. This kind of breathing is done in many yoga classes.4. Focus on releasing your stress in your exhale, attaching your stress to your breath as it leaves your body.

Perform Diaphragmatic Breathing for 5 minutes, 3 times per day.

Diaphragmatic Breathing

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Pelvic Pain Relief Online Course Downloadable Resource Materials

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Reverse Kegel Exercise Tips For SuccessThe reverse Kegel exercise is your go to exercise when you suffer from pelvic or sexual pain. Your ability to have conscious release of the pelvic floor muscles is a critical part of your pelvic pain pro-gram. Mindful release is the mastering of the reverse Kegel relaxation exercise. You must learn to focus on and relax these muscles before they can become functional again and pain-free. Relaxation and lengthening of the PFMs with reverse Kegels is also called down-training. When your muscles are relaxed sex will become less painful and your orgasms will be more powerful. Even moving and sitting will be less painful. Remember that tension and pain in these muscles trickles to other body areas.

At first the PFM relaxation exercises will be extremely difficult to visualize and to perform. Many of you have had tension and pain in these muscles for a very long time. Like anything else, the more you practice these exercises, the easier they will become to do and to implement. The reverse Kegel is designed to help release tension from the pelvic floor muscles, they are to be used on a daily basis and especially during flare-ups when they could be used every hour until the pain subsides.

Breathing and Visualizations

To more effectively perform the reverse Kegel series, you must couple the reverse Kegel with proper breathing. The best way to consciously release tension from the PFMs is to try to perform the reverse kegel while you inhale deeply. You will couple the reverse Kegel exercise with the inhalation breath. Imagine that you are breathing into your vagina I call this a vaginal or pelvic breath.

Use the following visualizations to enhance your ability to perform your reverse Kegel exercise.

As you breathe in for 5 seconds, send your inhalation breath to your pelvic floor

muscles and imagine them as a large tight rose flower that is beginning to blossom

and open in the springtime. Imagine the rose opening up petal by petal as you

inhale and do the reverse Kegel.

Direct Vaginal/ Rectal Release

Find a position of comfort and place your gloved finger into the vagina. As you

breathe in, send your in-breath into your pelvic floor muscles and imagine that your

vaginal walls are expanding away from the finger. Perform for 10 breaths. Do 3-5

times dailyLay down on your right side and place your left hand on your left sit bone. As you

inhale imagine your sit bones are moving away from each other and that your vag-

inal muscles are relaxing and letting go. Try the sitting position and place one hand

under each sit bone and perform your reverse kegel in this position.

Remember to sit in good posture. Perform for 10 breaths. Do 3-5 times daily