The perineum training and its benefits are known to ancient and modern systems of knowledge. But how to teach the mind to the new experience? 

The importance of maintaining your body healthy through exercise is commonly known and it mainly focuses on cardiovascular exercises and specifically tailored training to increase muscle mass. 

Well-visible muscles of the biceps, triceps, “6 pack abs” (the so-called abdominal plates) are trained, but few mentions are made of less visible perineum, perineal muscle tissues that are extremely important to the human system.


What is perineum?

The perineum is a system of soft tissues (skin, muscles, fascia), called perineal muscles which close the small pelvis entrance. The perineum supports the complete urogenital system of the human body, affects the spine static, especially the lower lumbar region, and also enhances sexual functions, from moistening and sensitization of the vaginal floor to prolonging sexual activity.

Disbalance and weak vitality of the perineal muscles leads to urinary tract disturbances, called urinary incontinence, leaking urine during smaller activity, such as coughing to heavier activity, including sports, and even more serious forms of uncontrollable urine leakage. 

At the same time, weak perineal muscles lead to bowel incontinence – the inability to control stool or even to prolapse, drop, or lower part of the organ from its natural position, for example, the uterus, vagina, mucous membrane of the rectum…

The vitality of the perineum is extremely important from a health point of view and all medical systems advise muscle training called ” Kegel’s exercises” after the gynecologist Dr. Arnold Kegel. 

One of the most valid sources of information on the effect of perineum training (lower pelvic muscles), based on systematic research on the benefits of performing exercises for women and men, is the Mayo Clinic in the United States.

It is important to emphasize that exercising perineal muscles, carefully performed contractions plays an important role because it also affects the complete energetics of the human system.


Why do we often give up on perineum training?


There are two basic reasons why people give up on perineum training, one is energetics, and the other is mental, subconscious.



The first impulse that is sent from the perineal muscle area through the nervous system to the brain is interpreted through the prism of one’s own, learned perception of sexuality, primarily as a physical aspect of the sex act, and the cognitive aspect ends on that information. 

The basic information you have learned about sexuality has defined your subconscious program through which you look at the perineal muscle area and your sexual system. In a wider sense, when you notice the extra benefits of your system or in a narrow sense, the limiting use of available resources.

That is, when you start perineum training, you may have, for example, a strong sexual sensation or you simply feel resistance due to mental blockages associated with sexuality. 

Basic mental program associated with sexuality stored in your subconscious may, amongst other things, contain an extraordinary toxic shame code. Shame may limit awareness and understanding of how you can generate the benefits of your sexual system.

We all have different perceptions of sexuality. It is beneficial to explore our subconscious programs and utilize our sexual system to expand our awareness. Being mindful about sexuality can elevate health, improve relationships and bring more joy in life. 

The sex system is a part of you, just as your arms or your legs that you use for walking, running… and deep knowledge of your sex system can be beneficial on multiple levels.



The second aspect is energetics, meaning, energy flow in your system. Perineum training with targeted contractions raises the energy level in the body and the practice itself revitalizes the entire system. 

Sudden strong energy flow can trigger resistance due to restrictive mental programs because the system has not learned to release a powerful energy flow for a variety of reasons. It is crucial to know how to release the new energy flow through the system, i.e. to teach the mind how to accept a new, revitalizing energy flow. 

Perineum training and its impact on human energetics are well known to the ancient systems of knowledge, from yoga to Taoism to the discipline of eastern martial arts. 

Contractions of perineal muscle are often advised through all systems of education and awareness of sexuality, from the basic understanding of one’s sexual system to targeted practices such as prolonging the sexual act.

One of the most complete ancient systems which, among other things, has as a basis cultivating and energizing the system, is Taoism that calls the perineal muscles the Gate of Life and Death. 

Ching or Jing (primarily seen as sexual energy, though in a broader context it encompasses wider physical aspects) in Chi, vital energy, which influences the expansion of Shen, the spiritual energy, i.e. spreading your awareness which includes, among others, intuition, cognition, logic, will. 

Ching is, according to Taoism, located in the lower part of the belly or lower Dantian (energy center), and is elevated to the mid-Dantian area (the heart and chest region) that is based on Chi’s more vital energy further on cultivated in Shen in the upper Dantian area of the head.


Breathing and attention

When the energy in the body is initiated, the perineal muscle contractions can be extremely powerful and energy-related benefits are numerous. 

Integration of new experience, perineum training, depends on harmonization of two key moments, breathing and your mindful attention so that your mind learns that the perineum area has a wider context. 

It is simply important to mindfully expand the understanding of the benefits of perineal muscle contraction, which consequently also affects the creation of a new mental program that broadens the view of its system.


How to teach the mind to accept the new experience of perineum training?

Before you start any perineum training, Kegel’s practice or contraction of the perineal muscle to energize the body, it is essential to teach the mind about the new experience. 

For any muscle to work, it is also necessary to include “mental” muscles because otherwise, you give up the practice soon, justifying it with, e.g. lack of time, I can’t see results, etc. 

Through all systems, from modern to ancient, the benefits of perineum training are well accepted and well known. Though, no one provides the information why we give up perineum training. 


How to locate perineal muscles?

There is a lot of information on how to locate the perineal muscles. It is enough during the urination to stop the process and precisely those muscles that stop the urine flow are perineal. 

On all available photographs, in the area of the small pelvis (pelvis minor), you will see the shape of a rhombus, a symbolic diamond. We can say that the diamond gains of the perineal muscle area should be integrated. 

In the female, it is between the symphysis pubis and coccyx, and in the male between the anus and scrotum. They are divided into the anterior (around sexual organs) and the posterior (area of the anus) perineal muscles.

When you locate your perineal muscles, you move to mind-learning with a new experience that has wider benefits for your system.


Perineum training – the practice

1. Lie on your back, your body needs to be comfortable. Just for the practice of teaching the mind a new experience, you can bend your knees slightly so that your feet touch the mat. This position will also facilitate the initial circulation of energy through the body. You can also put pillows under your knees and on the sides so that your body feels comfortable. 

2. Relax your body and focus the attention on your breath that naturally and effortlessly deepens when you are mindfully focused on it. Breath in and out through your nose, but in the first moments of body relaxation you can inhale more strongly through your nose and exhale through your mouth. Continue breathing gently through your nose. Then follow your breath and your inhale and exhale to see what is happening in your body.

3. As you feel relaxed and your focus is stable on your breath, i.e. you are keeping track of what is going on, start the perineal muscle contractions. Breathe in deeply, gently and at the same time contract the muscles of the perineum. Hold the contraction and your breath for a few seconds (until you are comfortable), and together with the exhale lightly release the perineal muscles. 

Relax your body and see what is happening. Breathe freely, inhale and exhale through your nose. If you feel the need to, you can breathe out through your mouth. After a couple of moments when your conscious mind has processed the information of what is happening in the perineal area, make a second contraction with the inhale and hold, and then relax the muscles of the perineum with the exhale. See what is going on. 

Then make one more contraction with conscious breathing. Relax and keep track of what is going on. If you feel strong vibrations, you can lift the hips and the lower part of your belly off the mat and lightly swing the hip area to the left and to the right to make it easier for the energy to circulate through the body.


In case you feel a strong sexual reaction, you need to breathe deeper after each contraction and release energy because the goal of the practice is the transformation of the initial sexual impulse or even stop contractions if you cannot process the sexual impulse with breathing.

After three contractions, continue to breathe, and then in your rhythm, make seven cycles of three targeted contractions so that your conscious mind gets the knowledge of what is going on in the system. In pauses between each contraction cycle, you can massage the lower abdominal, groins, thighs, gluteus, and kidney areas to support energy circulation in the body. 

Of course, during the first days, make at least one cycle of three contractions to start and increase cycles each day. It is desirable to do morning practice, after the first discharge of the bladder. The bladder must be light enough not to feel the load during the perineum training.

Practice systematically and when you are aware that you have integrated the new experience, you can move on to other perineum training practices. From less dynamic practices including Kegel’s exercises to more dynamic mini, fast contractions that you can practice whenever you want. For example, if you feel weaker, have a lack of motivation, primarily sit at work, waiting in a queue at the ATM, while walking..There are numerous options, but to begin with, it is important to teach the mind about a new experience so that later you can practice different dynamics of perineum training with various purposes.


Benefits of perineum training

The benefits of perineum training are many, from energizing the body, to preventing incontinence problems and of course improving sexual function. It is highly recommended to men because, among other things, they have a beneficial effect on the vitality of the prostate, the improvement of erectile function, the prevention of premature ejaculation, etc. 

For all women after and during delivery, perineal muscles can be practiced after consulting a gynecologist. Perineum training provides maternal system adaptation to maternity and faster body revitalization after delivery. 

For all women in menopause or those who have problems with reduced vaginal humidity, the perineum training is beneficial because, among other things, they stimulate blood flow, naturally increasing moisture and lubrication. Targeted contraction of perineal muscles also affects the sensitivity of the vagina and a more intense sexual activity experience.


It’s never late to start perineum training

The practice of perineum training is not advised in the case of prostatitis (inflammatory processes in the prostate area) or any inflammatory process in the sex system or any active therapy. After the inflammatory process is treated and with your medical practitioner’s advice, you can start perineum training. 

In cases of hypertension, elevated blood pressure, and cardiac arrhythmias, with your doctor’s prior consent, perineum training is performed at a slower pace with significantly greater pauses between the contraction and shorter repetitions sometimes in presence of a medical professional.

In cases of prolapse, for example of the uterus, lower abdominal muscles should be trained after the perineal muscle training. With mindful attention, lightly contract lower abdominal muscles in harmony with the breath. 

For the vitality of the whole area of the small pelvis and the sexual system along with the perineal muscles, it is advisable to include the exercise of lower abdominal muscles. 

It is never too late to start practicing perineal muscles and there is no restriction on age. Be your scientist, test the effects of doing the practice, gather enough information, and see the benefits that this practice generates in your everyday life.


Ana Hart, certified coach, communication expert, consultant

Author of the text: Ana Hart, certified coach, communication expert, and  consultant. Field of expertise: sustainable business growth, personal development and intimate relationships.