Free tool · 5 min · private
Reverse kegel counter and timer: gentle, breath-paced relaxation
Breathe in as the circle grows and let your pelvic floor soften and open. Breathe out slowly as it shrinks. About 5 minutes, free and private, at your own pace.
Using this as a man? Open the version for men →
Lie on your back with knees bent and apart, or in child’s pose. Then press Start.
Pace and sound
Session complete
Well done — stay soft for a moment
Notice how your pelvis, belly and jaw feel now compared with when you started. Relaxation is a skill; it gets easier with daily practice.
Your relax-first plan is ready
Take the free 2-minute quiz to turn this into a day-by-day program you can follow at home.
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Updated ·Written by the Dr. Kegel editorial team · clinical review pending
How to do a reverse kegel with the timer
Who it’s for: Women whose pelvic floor may be holding too much tension: pain with sex or when inserting a tampon, aching in the pelvis or vulva, trouble starting to pee or emptying your bowels, or kegels that made things worse. It can also help postpartum once stitches have healed.
- Get comfortable. Lie on your back with your knees bent and falling apart, a pillow under each knee — or kneel in child’s pose with your forehead resting down.
- Breathe in as the circle grows. Let your belly and lower ribs widen. At the same time, let the vaginal opening and back passage soften and gently open — like the first second of starting to pee. Don’t push.
- Breathe out as the circle shrinks. Slowly, through your mouth if that’s easier. Let everything settle back on its own.
- Keep your jaw, shoulders and buttocks loose. If they tense, make the breath smaller.
- Repeat for 10 breaths, once or twice a day — before sex, a pelvic exam or inserting a tampon can be a good time too.
Breathing out for a little longer than you breathe in usually feels calmer. If the pace feels rushed, open “Pace and sound” and pick the shorter options — comfort matters more than the numbers.
How to tell it’s working
- A soft “opening” or widening at the pelvic floor on the in-breath, without straining.
- Aching, burning or pressure eases a little after a session.
- Over the following weeks, sex, tampons, exams or emptying may feel easier.
If you can’t feel anything yet, that’s common — keep the breath slow and the belly soft. Not sure whether you need to relax or strengthen? Take the Tight or weak? self-check. A pelvic floor physical therapist can confirm what your muscles are doing and guide you with biofeedback or hands-on techniques.
Frequently asked questions
What is a reverse kegel for women?
It’s the opposite of a kegel: instead of squeezing and lifting, you let the pelvic floor soften, lengthen and drop as you breathe in. It trains the muscles around the vagina and back passage to let go.
Can reverse kegels help with painful sex?
When pain comes from pelvic floor muscles that don’t relax, relaxation work is a common part of treatment. Painful sex has many causes, though, so see a doctor or pelvic floor physical therapist if it keeps happening.
Am I pushing too hard?
If your face goes red, you hold your breath, or your belly hardens and bulges, you’re pushing. A reverse kegel is gentle. If you have a prolapse or feel heaviness in the vagina, avoid bearing down and ask a physical therapist.
Can I do reverse kegels after birth?
Gentle breathing-based relaxation is usually fine once you feel comfortable. After stitches or a C-section, follow your midwife’s or doctor’s advice first.
More free tools
Tight or weak?
Find out whether to strengthen or relax your pelvic floor first.
Open tool →5 min · freeKegel timer
Guided squeeze-and-relax sets with sound and vibration cues.
Open tool →1 min · freeAm I doing kegels right?
A 60-second technique check with fixes for common mistakes.
Open tool →Sources
- Hypertonic pelvic floor: symptoms, causes & treatment — Cleveland Clinic
- Pelvic floor dysfunction — Cleveland Clinic
- Pelvic support problems (FAQ) — ACOG
This tool is a self-check for education and exercise planning. It is not a diagnosis and does not replace an exam by a doctor or pelvic floor physical therapist.