Bladder & Pelvic Floor
Gentle visual breathing companionDiaphragmatic breathing for pelvic floor relaxation
Try a gentle visual pacer for diaphragmatic breathing and pelvic floor relaxation. Choose a comfortable cue pace, use a moving or still circle, and stop whenever you like.
Settle into a supported sitting or lying position. Follow the cues only if they fit a comfortable breath. Letting go is different from pushing down; this guide has no squeezing or breath-holding instructions.
A cue, at your pace
Make room for a gentle breath
Adjust pace and motion ↓Ready when you are
Start the cues, or use the written guide below in your own rhythm.
No cues running
Keep breathing naturally if the screen pace does not fit. No breath needs to reach a particular size.
Read it once · Follow your own rhythm
A gentle diaphragmatic breathing reminder
Get comfortable
Sit with your back supported or lie comfortably. You can rest one hand on your chest and another on your tummy.
Allow a gentle breath in
Try an easy breath through your nose. Let your tummy soften and rise; your lower ribs may gently widen. Avoid forcing the movement or bearing down.
Let the breath flow out
Let the air leave comfortably, allowing your tummy and ribs to settle. There is no instruction to hold your breath or deliberately squeeze your pelvic floor.
Stop and return to your normal breathing if you feel dizzy, lightheaded or uncomfortable. If you have personal breathing or pelvic-health instructions, follow those and ask your clinician about anything unclear.
Why diaphragmatic breathing appears in pelvic-floor care
The breathing diaphragm and pelvic floor work together. Pelvic-health guidance uses gentle breathing as one way to explore relaxation. A circle on a screen cannot show whether a muscle is relaxing, identify a pelvic-floor condition or check your technique.
If pelvic symptoms persist or breathing practice brings discomfort, discuss them with a clinician or pelvic-health physiotherapist.
The circle represents a screen cue, not your lungs or pelvic muscles. Cues stop when the tab is hidden and do not restart automatically. No breathing history is stored.
Make the most of this tool
Use a comfortable breathing cue without forcing a breath
Read the short written reminder, then choose a screen pace and sequence length if you want visual cues. Start when ready and stop whenever you like. The timing describes the display, not a breathing target or exercise prescription. Keep your own comfortable rhythm if the cue does not fit.
Is this a Kegel timer or a breath-holding exercise?
No. It offers gentle in-and-out cues with a written diaphragmatic breathing reminder. It gives no squeezing, bearing-down or breath-holding instructions and cannot measure your breathing or pelvic-floor relaxation.
Can I keep the breathing circle still or stop the cues?
Yes. Keep the circle still leaves only the phase words changing. Reduced-motion settings select this option automatically. Stop cues ends the sequence immediately; hiding the tab also stops it. Starting again always begins a fresh sequence, with no automatic restart.
Behind this tool
Research checked October 8, 2026. The written reminder is informed by gentle breathing guidance. The original circle, timing controls and short sequence lengths are interface choices, not a prescribed treatment plan.