How to do it
You need: Exercise mat.
Lie on your back with your knees bent, or sit propped up comfortably. Rest one hand on your chest and one on your belly.
- Breathe in slowly through your nose and let your belly rise under your lower hand.
- Keep the hand on your chest still - the movement is low, into the belly and lower ribs.
- Notice the pelvic floor gently widening and dropping as you breathe in.
- Breathe out slowly and let the belly fall and the pelvic floor return to rest, without squeezing.
Form cues
- The belly and lower ribs move; the upper chest stays quiet.
- The out-breath is slightly longer than the in-breath and unforced.
- The pelvic floor moves gently with the breath - you are not adding a squeeze.
Common mistakes
- Forcing big breaths or pushing the belly out hard.
- Lifting the chest and shoulders to breathe in.
- Squeezing or bracing the tummy on the out-breath.
Safety: Stop and message your physio if you notice new pelvic pain, a dragging or heavy feeling, or any bleeding.