- Now on top of exercise 12, we commence continuous breathing while we hold.
Exercise
Lie on your back with your knees bent or on your side as before
Press your finger tips into the lower abdomen at your stomach just inside your "hip bones".
Exhale before you start. Without breathing either in or out, draw in the lower abdomen and contract the pelvic floor
Keep the tummy and pelvic floor engaged all the time
Now start to breathe a shallow breathing just into the chest while you continue holding. There is no need to breathe deeply. Keep this up for approximately 10 seconds. - THIS IS WHAT MAKES THIS EXERCISE DIFFERENT - By holding for the 10 seconds you are further training your pelvic floor.
At the end of the 10 seconds you are going to finish with an breath out. Breathe all the way out with a long 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 prepare to let go
Now let go as before using a Sniff, Flop & Drop
Practice this 10 reps at a time. Take your time and do not rush. Once you have mastered this exercise you know that you are effectively training your pelvic floor muscles with every contraction and relaxation rep that you perform.
