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Pelvic Floor Awareness
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21:50 remaining
Scene — prepare
Brown Noise
6 Hz Theta
Guided pelvic floor exercises that build the foundation for deeper internal sensation. Squeeze, release, quick flick, and the elevator technique.
How to use
No touch required for this session — it is an internal exercise. Lie on your back with knees bent. The session teaches squeeze, release, quick flick, elevator, and bear-down techniques. The bear-down practice is especially important for future sessions focused on squirting readiness.
The science
The pelvic floor is a muscular sling that supports the bladder, uterus, and rectum. Like any muscle group, it can be both strengthened and deliberately relaxed. Research shows that pelvic floor awareness significantly improves orgasm intensity and is a prerequisite for the release pattern involved in squirting — which requires the ability to bear down (relax and push outward) at the moment of high arousal, the opposite of the squeeze reflex most people default to.
Tips
- Do not hold your breath during squeezes — breathe naturally
- The release is as important as the squeeze — practice both equally
- The bear-down should feel like opening, not straining
- Practice the elevator exercise a few times during your day — no one can tell you are doing it
Precautions
- For adults 18+ only
- If you have pelvic pain, consult a pelvic floor physiotherapist before practising
- Stop if you feel any discomfort
Session phases
Scene — prepare
Find somewhere private and comfortable. Dim the lights if you can. Have lubricant nearby if you would like. Put your phone on silent. Lock the door if that helps you relax. This time is entirely yours.
Scene — welcome
Welcome to Pelvic Floor Awareness. This is a sixteen minute session. Whatever happens is exactly right. There is no goal, no performance, and no wrong way to do this.
Scene — arrive
Close your eyes. Place one hand on your belly. Breathe in through your nose for four counts. Out through your mouth for six. Let your jaw soften. Let your shoulders drop away from your ears. With each exhale, feel your body grow heavier against the surface beneath you. There is nowhere to be. Nothing to achieve. Just this breath, and the next one.
Breathing — find your pelvic floor
Lie on your back with your knees bent. Breathe deeply. On your next exhale, gently squeeze the muscles you would use to stop the flow of urine. That is your pelvic floor. Release completely on the inhale. Just feel the difference between engaged and released.
Slow squeezes — hold and release
Squeeze your pelvic floor and hold for 3 to 5 seconds. Then release fully for 5 seconds. Feel the release as much as the squeeze — the letting go is just as important. Repeat at this pace. Breathe naturally throughout.
Continue — building strength
Continue the slow squeezes. Try to hold for a full 5 seconds each time. As you release, imagine your pelvic floor completely melting, softening. Notice how the release feels different each time — more spacious, more open.
Quick flicks
Now switch to quick contractions — squeeze and release rapidly, like a flutter. One second on, one second off. These quick flicks train a different type of muscle fibre. Keep breathing — it is easy to hold your breath during these. Let your belly stay soft.
The elevator — graduated squeeze
Imagine your pelvic floor is an elevator. Squeeze gently — that is the ground floor. A little more — first floor. More — second floor. As tight as you can — top floor. Now release one floor at a time. Second. First. Ground. And now — basement. Push gently downward, past neutral, like bearing down. This is the release direction.
Bear-down practice
Practice the bear-down motion on its own. Relax your pelvic floor completely, then gently push outward — as if you are opening or blooming. This is not a forceful push. It is a gentle, intentional release. Breathe into it. This motion will become important in future sessions.
Your rhythm — deeper exploration
Continue with the techniques that resonated. Adjust pressure and rhythm as your body asks. Breathe. Let the ambient sound hold the space around you.
Integration — rest
Let everything go. Hands on your belly. Breathe. Your pelvic floor has just done more focused work than most people give it in a month. Notice the warmth, the aliveness in your pelvis. This awareness is the foundation for everything that follows.