Focus on getting a good 360 breath with all of these exercises & connecting with your pelvic floor on both the inhale and exhale. Read below for more tips and instructions!


360 BREATH TIPS:
-Inhale through your nose (gently & slowly) filling your rib cage with air in all directions (side rib expansion, belly, back expansion, and some chest); Pelvic floor lengthens and relaxes slightly
-Exhale through your mouth (gently & slowly) making sure to get all of the air out (if you exhale completely -- it often leads to a slight cough, which is a good thing); Exhale from the bottom up (i.e. lift the pelvic floor gently as you draw your lower abdomen up and in & gently bring the rib cage down and in)
**If you tend to grip from your upper abs -- you may take caution with focusing on bringing the rib cage down and in excessively
**If you notice your ribs flare out a bunch and you are having a hard time bringing them down without causing other compensations, I'd recommend propping your trunk (upper back/neck) on some pillows or a bolster to help keep proper form!


FIVE EXERCISES:
1. 360 (Diaphragmatic) Breathing (90/90 supported shown in video; but choose a position -- sidelying, lying on back with knees bent, legs up the wall, sitting, standing, etc.)
2. 360 Breathing with Hips elevated + PF connection

3. 360 Breathing with Band in Sitting (*Focus is on the inhale & getting the ribs to expand laterally; just do a passive exhale here)
4. Child's pose 360 breathing + PF connection
5. 90/90 Breathing -- I recommend you find my individual video on 90/90 breathing that goes over more in detail proper form with this exercise as it can be difficult to get right!



These exercises take A LOT of practice. It might take weeks or even months of working on these for you to feel your pelvic floor consistently and to really get a good 360 breath. Keep working at it! Don't give up! I promise your body will benefit from learning how to do these properly!!

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