Military-grade breathing technique adapted for pelvic floor training. Synchronizes breath cycles with pelvic floor engagement for maximum control.
Sit upright with a neutral spine.
Inhale for 4 seconds while gently engaging your pelvic floor.
Hold breath and hold the Kegel for 4 seconds.
Exhale for 4 seconds while slowly releasing the Kegel.
Hold empty for 4 seconds with pelvic floor relaxed.
Repeat for 10 full cycles.