- Now on top of exercise 11, we focus on being able to breathe while training the muscle
- This may seem like a small addition, however being able to breathe has a significant impact on training effect of the cylinder of control
Exercise
Lie on your back with your knees bent as before of on your side
Press your finger tips into the lower abdomen at your stomach just inside your “hip bones”.
Exhale before you start. Without breathing, draw in the lower abdomen and the pelvic floor
Take a SMALL breath in through your nose just as far as the ribs and keeping it in the chest, while still holding your tummy and pelvic floor engaged
Now breathe all the way out, like a sigh, while still holding your tummy and pelvic floor engaged
The pelvic floor might want to let go, don't let it keep holding to the end of the prolonged out breath
Do an extra squeeze at the end to make sure the back passage is still engaged
Now stop and prepare to let go
Now release completely using the Sniff, Flop & Drop
Practice 10 reps at a time until you feel you have mastered the technique. Take your time and do not rush.
