Guided Audio: Breath, Pelvic Floor Awareness & Coordination (Patreon)

In this guided audio practice, I’ll walk you through a simple mindfulness-based exercise that can help you feel a little calmer and more connected to your pelvic floor. These types of exercises are often helpful for people navigating pelvic pain, erectile dysfunction, or early ejaculation by building awareness of the body, breath, and pelvic floor muscles.

This practice will walk you through:

Breath awareness

Three-point breathing (chest, belly, and pelvic floor)

Gentle pelvic floor contractions coordinated with exhalation

Relaxation and expansion during inhalation

Body awareness and nervous system regulation

This is an opportunity to slow down, tune into your body, and explore the connection between your breath and pelvic floor muscles.

You may notice sensations you’ve never paid attention to before. You may discover areas of tension, effort, or ease. Or you may not feel much at all right now—and that’s all okay. Like any skill, developing awareness takes practice.

Find a comfortable place where you can listen without interruption for a few minutes and allow yourself to be curious about the experience.

After listening, I’d love to hear from you:

What did you notice?

Were you able to feel movement or engagement in your pelvic floor?

How did you feel after the practice?

Drop your thoughts and questions in the comments below.

Medical Disclaimer: This guided audio is intended for educational and informational purposes only and is not medical advice, diagnosis, or treatment. Participation is voluntary and should be performed only within your comfort level. If you experience pain, discomfort, dizziness, worsening symptoms, or have concerns about whether this exercise is appropriate for you, discontinue the activity and consult your healthcare provider. Listening to this audio does not establish a clinician-patient relationship with Dr. Susie Gronski.