In this section, you’ll get a clear, down-to-earth understanding of your pelvic floor—what it is, how it works, and why it matters so much for your birth. We’ll break down the anatomy in a way that actually makes sense, explore how your pelvic floor functions during pregnancy and labor, and explain why the usual “just do Kegels” advice isn’t the best way to get ready for birth. By the end, you’ll see your pelvic floor as more than just muscles—it’s a powerful part of your body that, when understood and cared for, can help make birth smoother and less stressful.

Breathing is the simplest—and most powerful—way to move and release your pelvic floor. In this section, you’ll learn how to truly use diaphragmatic breathing (hint: it’s a lot more than just pushing your belly out like you’ve probably seen on Instagram). We’ll show you how to breathe in different positions to let go of tension and create more space, helping your pelvic floor stay soft and responsive so it can work with you during birth.

Did you know the position of your rib cage can actually change the position of your pelvis? Your body is a connected chain—movement or tightness in one area impacts another. In this section, you’ll learn how improving mobility in your upper back and rib cage makes it easier for your pelvis to open. We’ll guide you through simple, effective thoracic mobility exercises that set the stage for a smoother birth by helping your whole body work together.

Of course, we can’t talk about the pelvic floor without talking about the hips. Since your pelvic floor is anchored to your pelvis, how your hips move (or don’t move) directly affects pelvic floor tension. In this section, you’ll learn targeted hip mobility exercises that help release tightness in your pelvic floor, so your body is better prepared to open and make space for your baby during birth.

Pelvic floor release is so much more than just deep squats and butterfly stretches. Because different hip positions create different tensions in your pelvic floor, this section will teach you how to truly relax those muscles using a variety of movements—not just wide knees, but also asymmetrical positions and even internal rotation of the hips. You’ll learn how to explore all these angles so your pelvic floor can soften and adapt, making it easier for your baby to move through during birth.

This course wraps up with practical lessons on how to release tension in your pelvic floor during labor, so your body can open and work more efficiently. You’ll also get our favorite tips to prepare for birth, helping you feel calm, ready, and confident as you get closer to meeting your baby.

This course also comes with guided pelvic floor workouts you can follow along with step by step. You’ll join me as we work through movements to release and stretch your pelvic floor, building real confidence in how to prep your body for birth—so you’re not just learning about it, you’re actually putting it into practice.