Understanding the connection between breathing and your pelvic floor

[@TheFlowerEmpowered]

Thanks for watching! If you are struggling with pelvic floor dysfunction and would like to follow a structured program, click this link for my course: geni.us/Kk4eto

[@africabalderson8636]

I am a 50 year old fit male who farms organically in Canada. After many physician visits and tests (including colonoscopy) found nothing, I have just seen a p.f. physiotherapist for the first time today in hopes of helping with six months of anorectal pain and dysfunction. It is particularly acute when sitting (it began several months following an injury in which my femur was driven back into my hip and I suffered a cracked pelvis). I haven’t even been able to sit much with my family or drive. Today’s physio visit has opened the door to your videos. I feel I am on the beginning of a journey and I am open to any and all suggestions. I am very grateful for your time and commitment which help people you will never meet. Your generosity of spirit really shines through.

[@TheFlowerEmpowered]

Thanks for the kind feedback 🙏🏻☺️🌸 I’m so sorry to hear you have been having anorectal pain. Physio should help a lot. There are lots of videos on the channel for pelvic floor relaxation and release, I hope they are helpful for you 😊

[@ninthsinner]

This is the missing part of proper diaphragmatic breathing and vague nerve relaxation that many don’t teach ... I’ve had great results trying out all your videos, Madam ! Thanks a bunch 🙏

[@TheFlowerEmpowered]

Thanks for the positive feedback Tremontifan 😊

[@GlyndaMckinnon-e6b]

9:00pm How can a swimmer attain this breath?

[@notadonna5983]

Really great! I'm 66 and dealing with an autoimmune health crisis without medical help b/c docs have been absolutely no help and even harmful. It has forced me to explore alternatives, including the role of emotions and spiritual status, so it has been great. It also led me to go see a p.f. therapist. My second visit I learned breathing like this and got a glimpse of how important p.f. is even for emotions, which also affect health. So now I'm learning all about it. Im planning to watch all your videos. I like your approach and knowledge. Thank you! Everyone needs to learn this.🌹

[@TheFlowerEmpowered]

Notadonna, I’m so sorry to hear you are dealing with a pelvic floor condition and not getting the support you need from the medical profession. You are absolutely right that there is a strong emotional connection to your pelvic floor, your body and health in general. It’s a big part of what I cover in my upcoming book. The patterns at play in your mind, body and life impact healing. Healing is an irresistible force so understanding and changing these patterns can have a profoundly impact. I wish you luck on your journey of healing and empowerment 😊💕

[@notadonna5983]

Thank you for your caring response. Yes. I've found a pot of gold! I have subbed. Please let us know when we can order your book. May you continue to fluorish all your days!

[@TheFlowerEmpowered]

❤️

[@michaelcorcoran3942]

You might not know this but this is incredibly useful information for men with PE. Ive been trying to undo the damdge of doing to many Kagals for years hearing they were the bees knees. I know find it's total control you need as a man and the ability to relax your pelvic floor on demand, or at least recognize when it is contracted is very very important. You video was even on a males sexual health website just so you know. Fair play. I can tell you you know your stuff.

[@TheFlowerEmpowered]

Thanks for the feedback Michael! Pelvic floors are pelvic floors regardless of sex, so I’m delighted to hear the video is on a site for male sexual health 😊

[@michaelcorcoran3942]

Yes indeed both are pelvic floors and important regardless. But there is a difference.. if a man's is too strong (or conditioning + tight pelvic floor muscles) then sex is over for both parties in 1 minute and blame is on the guy as it's his issue. For years very bad sexual health advisors said "ohh do Kegels to have control in bed". In actually fact it is a balance of kegals and reverse kegals and I am sure anything that can be learned here or with the bandas (of course Premature ejacualtion is usually psychological or physical or any combination of the two.)

[@nomorel7884]

Hi Michael. I'm dealing with a condition called Sleep Related Painful/Persistent Erections also because of a tight pelvic floor, and am noticing that rib cage breathing is the best way to ease this. How often do you practice this and did your symptoms abate completely?

[@eduardoayala3204]

This... explanatiion... is... AMAZING. THANK YOU. I hope to see a video deeper on how to synchronize the diaphragm with the pelvic floor.

[@TheFlowerEmpowered]

I’m glad you liked it! I’ll add your request to my video list 👍🏻

[@binduev9090]

Hi, I was actually on search of pelvic floor exercises, and now i think am on the correct place. Am from kerala, India. Love, and trust ur demonstrations, and now am following this. Thank you so much for talking about the topic in detail...

[@TheFlowerEmpowered]

So glad you found the channel and enjoy the demonstrations! I’m here if you have questions. Hope everything is wonderful in Kerala 🌸

[@strongsyedaa7378]

@@TheFlowerEmpowered I feel left hip pain during this exercise What's the reason?

[@einarjuel]

Thank you very much for this video! Clear and concise, I've been sending it around to start conversations about breathing/energy transfer in sports performance Thanks again :)

[@TheFlowerEmpowered]

Thank you so much for the kind feedback, and for sharing 😁🌸

[@yogajunkie]

You have explained this so well. Thank you for your work.

[@TheFlowerEmpowered]

Thank you Babita 😊

[@sophiekelly3918]

Wow what a great video! I’ve been doing deep belly breathing and not the rib cage area is that wrong?❤️

[@TheFlowerEmpowered]

Some people talk about “belly breathing” as a technique where you try to expand the belly when you perform a forced inhalation, others use the term “belly breathing” to describe a dysfunctional breathing pattern. What do you mean when you say belly breathing? Have you read my book? In the section on breathing, I explain that there are actually only four different types of breath. Quiet inspiration, quiet expiration, forced inspiration and forced expiration. The difference between them is the muscles that are used to drive the breathing. When your body is breathing for you, it uses quiet inspiration and expiration. When you use a breathing technique or when you are deliberately breathing, that will use a forced inhalation/exhalation. You don’t need to control your breathing unless you are doing a breathing technique. Just let your tummy relax. The important thing is that the diaphragm is driving the expansion and that the ribs are also expanding. If you relax your tummy while you breath, that will help to allow the natural expansion through the torso which will help to ensure that intra-abdominal pressure remains balanced. An even expansion will prevent excess downward pressure.

[@sophiekelly3918]

@@TheFlowerEmpowered Thank you so much for your reply!

[@thresa9093]

Wowwww....beautiful informative vedio

[@TheFlowerEmpowered]

Thank you! I'm glad you enjoyed it😊🌸

[@dukedex5043]

What do you mean when you say contracting? Is that when you tighten your pelvic floor muscles upwards or when you release them?

[@TheFlowerEmpowered]

Yes, contracting is tightening the muscle. It makes the muscle shorter. Releasing is relaxing the muscle. Does that help?

[@dukedex5043]

@@TheFlowerEmpowered Thank you. Yea, I was wondering if you tighten your pelvix muscles when breathing out if that is better than just doing kegals without considering the way you breathe.

[@Jimbo878]

Wonderful explanation, bonnie accent.

[@TheFlowerEmpowered]

Thank you!

[@harriet1976]

Thanks so much for these very helpful videos.

[@TheFlowerEmpowered]

I’m so glad you found them helpful 😊🌸

[@annapichowski8495]

Brilliant explanation! Thank you!

[@TheFlowerEmpowered]

Most welcome 😊💕

[@deepakadhiraaijog7387]

Namaste from Karnataka, India. Very informative video. Keep it up. Jai Gurudev

[@TheFlowerEmpowered]

Thank you for the kind feedback 😊🌸

[@MrAshley124]

Loved your video! Your explanation are deep yet simple Thank you for your effort I have one question: Does the rib cage muscle's expansion come with practice or it should be instant (in terms of amplitude of expansion) as shown in the video? I have been practising this technique for a while, i sense my core ( front and side) expand significantly but my rib cage muscle a little? Could you please explain? Thank you!

[@TheFlowerEmpowered]

Hi Ramdin, thanks for your feedback and question. Ribcage mobility is something that should naturally be there, however, the pattern of your daily movement over an extended period of time can reduce this mobility. Thankfully, you can retrain your body to regain movement. I’m planning to make a lot more videos explaining breathing in more detail and will also release some breathing exercises that can help to restore the relationship between diaphragm and pelvic floor. Hope that helps!

[@cinmac3]

Can you show me more on diaphragm breathing when you have it, i. Don’t have kindle account , sorry i am not a reader.

[@the_peaceful_pelvis]

Where did you get that mini pelvis with the ball thing inside?! I am a pelvic PT and this would be so helpful for patients

[@TheFlowerEmpowered]

I got the small pelvis from an Anatomy Trains training (with Tom Myers) and picked up the ball from a toy store 😃

[@COPDExercisetoHealthyLiving]

Great explanation. I have bilateral femoral avascular necrosis and scoliosis and COPD. My rib hump on right side is huge. Please advise how I correct my pelvis and rib cage. Right side of diaphragm is flat now

[@TheFlowerEmpowered]

Its best to see a physiotherapist, ideally one who has pelvic floor, and myofascial release training. Making changes to alignment is a long and slow processes. It may not be possible to correct the issues but there is generally always room for improvement with the help of a good physiotherapist and by consistently following their prescribed exercises to change the patterns in your body. Let me know how you get on 🌸

[@toriwiley3372]

I am a stomach breather and have to really concentrate on breathing differently. As soon as I dont concentrate I am back to stomach breathing instantly. It makes sense to keep that pressure off now during a mild prolapse 😮 but its definitely a challenge!

[@TheFlowerEmpowered]

Hi Tori, just let your tummy relax when you are breathing. The important thing is that the diaphragm is driving the expansion and that the ribs are also expanding. If you relax your tummy while you breath, that will help to allow the natural expansion through the torso which will help to ensure that intra-abdominal pressure remains balanced. An even expansion will prevent excess downward pressure. If you contract the abs to prevent the expansion of the stomach when breathing, this can increase downward pressure 😊

[@TheDailyDigestion]

Great video!! Thank you!!❤️🙏🏻🙌

[@TheFlowerEmpowered]

You are so welcome 😊

[@loishanson6975]

Thank you excellent video Very helpful

[@TheFlowerEmpowered]

Thanks for the kind words Lois 😊

[@harrifrost9378]

Thank you, great explanation & love the little model. Its worrying how we are advised to wear sports bras that fit so tightly round the ribs!

[@TheFlowerEmpowered]

Yes Harri, sports bras can be really restrictive! It’s important to find the balance between good support for the bust and good mobility for the ribcage and diaphragm.

[@wenla270]

Hello. I find your yoga videos really enjoyable - thank you for sharing them💜I wonder if you could direct me to any specific yoga exercises for my rather vague diagnosis from the hospital of 'something on the painful bladder spectrum', please? I have had urinary frequency - literally as soon as I've been I feel the need to go again - for over a year now and it has had a negative effect on both physical and mental health. I'm looking into alternative therapies such as yoga, meditation, breathing techniques, using a wand - in the hope that something out there will help. Any guidance would be gratefully appreciated. Thanks again x

[@TheFlowerEmpowered]

Thank you for the feedback! And I’m sorry to hear you have been having a hard time with bladder issues. It’s not unusual for the diagnosis to be vague. Have you watched the series on overactive bladder here on the channel? The content is really relevant in this case and worth watching: kzbin.info/aero/PLTrM-0Yl3PcvCkTPfiKhFjN6yy9ZZhWDX I’ll keep an eye on the video comments if you have questions. There are 8 videos in the series. Let me know if it’s helpful 🌸😊

[@wenla270]

@@TheFlowerEmpowered Thank you so much for your reply. They couldn't find anything specific with the cystoscopy/ urodynamics so it's kind of encouraging (in a strange way) to know that others have had a vague diagnosis, too. I will watch the link and keep you posted. Thank you x

[@Sharon-qh9vq]

Your videos are great thank you so much. Wondering should my stomach be expanding like when I am inhaling or my chest?

[@TheFlowerEmpowered]

Thanks for the kind feedback Sharon 😊 When breathing, the diaphragm drives inhalation, along with some small muscles in between the ribs. This causes the sides and front of the ribcage to move a bit while the diaphragm contracts downward. The result is an expansion in both the ribcage and the stomach. Does that answer your question?

[@chriszotalis3361]

Thank you!

[@TheFlowerEmpowered]

You're welcome!

[@cinmac3]

A very poor habit i developed, is my abdomen contracts when i talk , now i don’t believe my pf is my problem its the tightening my (core) leaving me bulging my lower belly , causing it to strain and my ribs and abdomen are tight which causes discomfort any tips out there for me to try?? i was blaming breathing, my lower abdomen bulging has become a muscle that won’t relax when standing its worse no control.

[@TheFlowerEmpowered]

Actually it's normal for the abdomen to contract when talking. There is gentle contraction of the abs to control the outflow of air through the voice box. The degree of contraction varies depending on the type of voice. If you are shouting for example, that's a stronger contraction than if you were to whisper. Thing is, we don't need to consciously think about contracting the abs to talk as it happens naturally. You've mentioned in a few of your comments (and this one) that you have some bulging in the lower belly. Did you do the lower core strength test? It could be that you have some weakness in the lower abdominals. This video shows the lower core strength test and a few exercises to help strengthen it: kzbin.info/www/bejne/lWSnnIp7bbaSnJY You could also do some gentle core exercises like this: kzbin.info/www/bejne/hGrNnJeNf5mHfZI Just remember that your low back should stay connected with the floor when doing these exercises. If it's lifting, thats a sign of weakness so work to where it remains on the floor. Also, did you get to see a pelvic floor physiotherapist? I can't remember if you mentioned that. They can check your core, your pelvic floor your breathing and your general movement and can give you exercises that are specific to your body and your issues. Lastly, make sure you aren't wearing high wasted clothes that pinch the waist as that can prevent proper movement in the trunk causing more downward pressure. Same goes for tight fitting bra straps that prevent movement of the ribcage when breathing. It can be beneficial to wear lower waisted clothing that provide a little support for the lower abs. Hope that helps!

[@cinmac3]

I have not seen a pf therapist. Happy V day Something to work on for,me, I guess, we'll see, thanks?!

[@tennisbaby7149]

great video! just a question 1) when doing a "reversekegel" , the diaphragm and pelvic floor actually break the rule of working antagonistically (as you said) and they both push downwards ; right? 2) you got great abs! is that because of hypopressive exercises alone or do you do crunches too? 3) if you do pushups (I assume so as you are greatly fit!) , how do you breathe during them (plz) ?

[@TheFlowerEmpowered]

Hi! Great questions. So in regards to 1) the diaphragm contracts and domes downwards when you inhale which is when your pelvic floor has to relax and expand (making it an antagonistic relationship). I explain this in detail in chapter 3 of my book when reciting the hydraulics of breathing. 2) My abs are from a combination of yoga, bodybuilding and focused core exercises. Before working to build strong abs, you should do an assessment of the abs, I have two videos that show to you assess the upper and lower abs offering some gentle exercises to start building strength . I also have some specific core activations and exercises in a few videos. Let me know if you don’t find them and I will dig out some links. 3) Yoga is all push and no pull, and many people rush in to strong yoga before they have the strength. There are some videos with push exercises in the 30 day pelvic floor change that train push movements with pelvic floor activation, you should try those. If you want a structured program, I have one in the book that starts from ground zero - no strength, no control. It’s a pelvic floor first approach. Also available on a video course. Works up to powerful explosive and dynamic movements in a pelvic floor safe way. Let me know if this helps 😃🌸

[@sophiekelly3918]

Is deep breathing recommended for a mild uterus prolapse, will it make it worse?

[@TheFlowerEmpowered]

You should be able to breathe deeply regardless of your prolapse. The important think is to learn to manage your intraabdominal pressure so as to avoid bearing down in day to day life or when lifting things. For this, your pelvic floor needs to have good strength AND flexibility. Are you seeing a pelvic floor physiotherapist?

[@arpitsri9631]

Hi can I help you

[@burgekaya]

Thank you very much for short but insane sharing. is there any major differences/physical blockage etc between genders to use pelvic floor?

[@TheFlowerEmpowered]

There are differences but I wouldn’t class them as major. It’s basically all the same parts presented in a slightly different way. If the male pelvic floor is tight/hypertonic, the exercises to relax it are the same as for females. If the pelvic floor is weak/hypotonic, the exercises to strengthen it are the same as for girls. It just the words the teacher may have to use that are different. Does that answer your question?

[@burgekaya]

@@TheFlowerEmpowered thank you very much, yes this is exactly what i am interested in🙏🏻 have a good monday💖

[@asmahasan4244]

What do we do with our lower transverse abdominals when breathing like this? @TheFlowerEmpowered

[@TheFlowerEmpowered]

Relax , there will be some gentle expansion in inhale.

[@blobblob4646]

@@TheFlowerEmpowered in the exhale should we try to gently engage them / contract them inwards? Or just focus on the pelvic floor muscles? And do we try to apply this kind of breathing when exercising or lifting weights? I’ve read to avoid breath holding and things like Valsalva.

[@JessieJFanssUk]

Hi, just a little confused, i read that belly breathing was bad if you have a prolapse because its puts downward pressure on the pelvic floor? Or is that when you just breath into the belly without expanding the ribs? Also how can i keep myself breathing correctly because as soon as i stop focusing on it i go back to shallow breathing

[@TheFlowerEmpowered]

Some people talk about “belly breathing” as a technique where you try to expand the belly when you perform a forced inhalation, others use the term “belly breathing” to describe a dysfunctional breathing pattern. What do you mean when you say belly breathing? Have you read my book? In the section on breathing, I explain that there are actually only four different types of breath. Quiet inspiration, quiet expiration, forced inspiration and forced expiration. The difference between them is the muscles that are used to drive the breathing. When your body is breathing for you, it uses quiet inspiration and expiration. When you use a breathing technique or when you are deliberately breathing, that will use a forced inhalation/exhalation. You don’t need to control your breathing unless you are doing a breathing technique. Just let your tummy relax. The important thing is that the diaphragm is driving the expansion and that the ribs are also expanding. If you relax your tummy while you breath, that will help to allow the natural expansion through the torso which will help to ensure that intra-abdominal pressure remains balanced. An even expansion will prevent excess downward pressure.

[@juliewilliams1441]

I liked your video, but I have a chronic pelvic floor problem where my pelvis muscles are tight all the time. I’m on a diet trying to lose weight, but I cannot excercise due to the pain. I’m in pain 90% of my life. It’s terrible. The PT who specializes in pelvic floor issues worked with me internally and externally and she said she wasn’t helping me and suggested Botox shots or surgery. I don’t know what to do. I habe tried breathing excercises and sometimes they do help me so I can sleep, but if I move around, I usually have to sit or lay down within 5-10 due to the pain. I was wondering if you could due a video of how I can release these muscles so that I can work to improve my core muscles. JUst FYI I used to be very athletic, I have never been out of shape. I used to be an armature body builder and I habe never been overweight until the last few years. I got a job that required long hours and I didn’t have time to work out or cook so I got bad eating habits and now I’m doing intermittent fasting along w a low carb diet because I’m thinking if I lose weight, it will help me. But I really would love to have someway to not be in so much pain! Please help me!!!

[@TheFlowerEmpowered]

Hi Julie, I’m sorry to hear you have been struggling. Have you tried any of the pelvic floor relaxation exercises on the channel? You really should start with those as they release pelvic floor tension and reduce pain. I would do pelvic floor relaxation daily until the pain levels drop. It’s not unusual for fit athletic people (and in particular bodybuilders) to run into issues with pelvic floor hypertonicity. Once you can get the muscles to relax a bit, the pain levels should reduce and then you can (in a controlled way) introduce exercise. Read this article for my take on the length before strength question, I think the information is very relevant for you: theflowerempowered.com/2020/10/29/should-you-focus-on-length-before-strength-with-pfd-oct-2020/

[@Roguey84]

Is it normal to feel light headed bc the pelvic floor muscles are too tight? I’ve started breathing side ways and great results for relaxing pelvic floor. I’ve been suffering for year and I have yet to hear this thoroughly but to be fair i wasn’t as involved as I am now. Thank you! thank you! thank you !

[@TheFlowerEmpowered]

I'm not aware of any studies linking pelvic floor tension to light-headedness, but that doesn't mean there is no connection. There is a strong connection between diaphragmatic mobility and pelvic floor mobility due to their relationship. The fact that you have been focusing on "side-ways" breathing and that has been helping would indicate that your quiet respiration may have been driving by muscles other than your diaphragm. Keep focusing on getting the diaphragmatic side-ways breathing and you will reap the benefits!

[@Roguey84]

@@TheFlowerEmpowered thank you so much I will

[@user-qr7ej8zn2v]

Thank you, beautiful lady. Such a helpful explanation. 🙏😊

[@TheFlowerEmpowered]

You are so welcome!

[@louiselydon9926]

Did not know extra pressure goes into pelvic floor as I breathe ,as you are now saying has been incorrectly done. No wonder!! Have always been very shallow breather from birth. Constipation bloating and urinating problems! Even no orgasims, low libido! Vagal problems too. So Will noW practice diaphragm breathing. meantime how to I get pelvic floor to loosen???? Is there one movement? Been to therapist who did not want to listen to my symptoms only wanted to tell me I was wrong. Never examined. Would there be emotional trauma I am unaware about?

[@TheFlowerEmpowered]

Can be good to add pelvic floor relaxation. It may be tense, particularly if you aren’t having orgasms and having constipation - a tight pelvic floor makes it harder to poop. People often think tight is strong, however, it’s stiff and doesn’t move much - strength comes when a muscle can shorten (move to a shortened position). Go to see a pelvic floor physiotherapist if you can. Let me know how you get on (and sorry for the late reply!) 😊🌸

[@louiselydon9926]

Thank you for replying I have a referral to see physiotherapist . Urinating is affected if I sit or lie in in aligned wsy.?? Go figure? Saw chiropractor last year for alignment . Had curved shoulders spine misalignment . So if I sit with butt lower than knees, I have bloating, constipation and url sting problems. Also very difficult to breathe deep So I will link in with your program. As I said ,always been very shallow breather. Thank you for your service to help us find healing grace.

[@Muniswarannn]

Thanks madam do you think heavy lifting ,bending steel rebar n pull truck may tighening my pelvic floor too much ? I have veeybtiggt body n need to relaxx

[@TheFlowerEmpowered]

Heavy lifting can increase pelvic floor tone. You can counter it somewhat by doing pelvic floor relaxation exercises, and go see a pelvic floor physiotherapist so they can also do some manual release on your pelvic floor.

[@Muniswarannn]

@TheFlowerEmpowered thanks madam

[@cinmac3]

Did you create a video good breathing habit my rib cage, obligues and more are sore daily because I guess I have a poor habit I can't relax, my abdoman is always tense , keeping me in fright or flight, stops or hinders me from being happy. along with my negative thoughts creating more dicomfort.

[@TheFlowerEmpowered]

I have some videos showing how to do hypopressive exercises but I would say you should start with more simple techniques. I have an eight-phase training program which covers pelvic floor exercises, breathing, movement, relaxation and meditation. The full program is in my book and it’s also available as a video course. If you have the kindle app, I think you can read it for free (if you have a kindle subscription). All the links should be in the video description. Just let me know if you have questions

[@cinmac3]

I don’t I am not a reader ! 🤫

[@vickyrathod8454]

Hi....an from India suffering with Transverse Myelitis neurological disorder symptoms include bladder bowel dysfunction nd leg weakness...plz suggest exercises for bladder bowel improvement...nd i have tried everything under allopathy treatment... nothing helpful... reply would be greatly appreciated... tnk u

[@TheFlowerEmpowered]

You could try some of the pelvic floor relaxation exercises on the channel. They are gentle yoga exercises and may help with relaxation if you are experiencing tension. Can you see a pelvic floor physiotherapist? They can really help you a lot with identifying the best exercises for your specific condition

[@jayjosh8400]

Thank you, we need to do this to relaxe .i been diagnosed prostatites. Rectal pain and burning is become big issue .Any exercise to help ease that problem pls and thank you .

[@TheFlowerEmpowered]

Prostatitis can be very unpleasant. Relaxation can help, just be careful with the exercises you choose. I wouldn’t sit on the ball on your case. If you find the exercises give you relief, keep doing them. If they increase the burning sensation, stop doing them. Yoga Nidra could be a good option. That can help to relax and to gently release tension through the body which can be beneficial.

[@laurau2630]

What is that small ball you are using to demonstrate the breathing in the pelvic floor?

[@TheFlowerEmpowered]

It’s a little squishy ball from a toy store!

[@technicalmajumder7322]

How to do biofeedback therapy at home for dyssynergic defecation?

[@TheFlowerEmpowered]

The biofeedback treatment for dyssynergic defecation generally uses a balloon based biofeedback device. I haven’t seen those available for purchase outside of a clinical setting. I think you need to work with a pelvic floor physiotherapist if you would like to avail of that treatment. There are home based biofeedback devices that can use external skin electrodes to help with down-training, but they should also be used under the guidance of a physiotherapist. Do you have access to a physio?

[@technicalmajumder7322]

@@TheFlowerEmpowered actually I used to live in a small city and so there is also lack of specialist physiotherapists of pelvic floor.Now what can I do?

[@gulgutz90]

So are you saying belly breathing is wrong? When I breathe laterally into the ribs do i have to expand my belly as well? I usually breathe into my belly without expanding the ribs.

[@TheFlowerEmpowered]

This is a long reply! The belly and pelvic floor will both expand when you breath laterally into the ribs due to the balance of intraabdominal pressure. There are four different breaths - quiet inspiration, quiet expiration, forced inspiration and forced expiration. Belly breathing is a name that some people use to describe forced exhalation, and others use to describe inhalation with the ribcage depressed (often due to lack of flexibility in the intercostal muscles and connective tissues between the ribs). If there is good flexibility between the ribs, the ribcage can expand quite a lot. Giving a great lung capacity (volume). If the ribcage doesn’t expand efficiently, this will increase intraabdominal pressure and can aggravate conditions such as hernia and prolapse. When it comes to breathing, it is important that the body can achieve all four breath types. What I am trying (and probably failing) to explain in this video is the importance of ribcage mobility for these breaths to happen efficiently. The difference with these different breaths is the muscle used to primarily drive the inhale/exhale. Quiet inspiration is driven by the diaphragm that contracts and pulls the lower surfaces downward while at the same time the external intercostal muscles contract to elevate the ribcage laterally (in what’s known as a bucket handle movement) and at the same time pulling the sternum forward increasing the overall capacity of the lungs. This all happens outside of conscious control and requires good compliance (ability of the lungs and ribcage/chest wall to expand) and elasticity (ease of recoil). Quiet inspiration occurs naturally (not using your conscious control). During inspiration the volumes of air in your lungs increases, which reduces the pressure in the lungs (intrapulmonary pressure). Quiet expiration occurs due to the difference between the low pressure in the lungs and the higher atmospheric pressure outside the body (governed by Boyle’s law). Now... if you have limited mobility on the ribcage, that will impact quiet inspiration and quiet expiration. This is where dysfunctional breathing happens. Instead of this quiet process, forced inhalation and exhalation is needed to inhale sufficient oxygen. Forced inhalation/exhalation is an important function, especially when performing aerobic activities- so don’t think that it is bad, but if the ribcage is unable to expand and contract, the body will need to use these forced breathing patterns to sustain life. Breathing exercises are intended to increase lung volume by increasing compliance and elasticity around the ribcage and diaphragm. So after all that... you asked about breathing into your belly without expanding the ribcage - this does not encourage compliance or elasticity and reduces ribcage mobility and so this could be considered a dysfunctional breathing pattern, particularly if it is the pattern of quiet inspiration. Does that make sense to you?

[@gulgutz90]

@@TheFlowerEmpowered Thank you for dedicating so much time and effort to answer my question. So yes I understand that just breathing into my belly without involving the ribs is wrong. My ribs are usually "closed" and just use belly expanding and contracting when breathing, and i get that this is dysfunctional. I can, however, use only consciously my ribs to expand and close and yes the belly also expands during inhalation but only after my lungs are full, so with a delay.

[@TheFlowerEmpowered]

As much as possible, allow your ribcage to relax and your breathing will return to a normal functioning rhythm 👍🏻

[@davidjuarez300]

@@TheFlowerEmpowered this was a great response it was so clear what you said!! It seems to me that my upper rounded back did not allow full ribcage and intercostal muscles until i fixed my upper back. Do you have a video that shows how to fully expand the ribcage??

[@TheFlowerEmpowered]

@@davidjuarez300 I haven’t made a video specifically for that. I do have a course for the pelvic floor that takes a phased approach to breathing working to increase ribcage mobility and range of motion of the spine that can help a lot. The course is detailed in full in my book and is also available as a video course (links should be in description) If I were to summarize what that includes…. 1. Gentle yoga that moves the spine in all three planes by using flexion/extension, lateral flexion to left and right and twisting. 2. Breathing exercises in different positions: Slumped, to prevent accessory muscles from doing the work - this strengthens the diaphragm. Slumped with balloon - to strengthen diaphragm Lying on your back with arms overhead and ribcage depressed - to improve mobility of the upper ribcage. Yogic breathing techniques - to increase lung capacity Hypopressive breathing techniques - to improve relationship between diaphragm and pelvic floor while enhancing the management of intraabdominal pressure. Explosive breathing techniques- to train the management of intraabdominal pressure during sudden increases in pressure (helps to train to prevent stress incontinence). I am planning on making some new videos for the channel so I will add some more on breathing. Hope that helps!

[@patriciamartin6309]

Helpful

[@TheFlowerEmpowered]

Glad you found it helpful 🌸😊

[@hsaengerp]

Can you please do some exercises so that I can translate practically please?

[@YogishatrustMadhwayoga]

Great video. Thanks for this video. Very nicely explained. I have a question, Will people having functional respiratory issues have the PF dysfunction too? Do you have any special asanas or pranayama for this? Normally people suffer from breathlessness. How is it related?

[@TheFlowerEmpowered]

Hi Yogisha trust, If you suffer from functional respiratory issues, this can be reflected in the pelvic floor as there is a synergistic relationship between the two. Think inspiration = pelvic floor relaxation/stretching and expiration = pelvic floor contraction. If the respiratory issues impact diaphragmatic movement, this will result reduced movement of the pelvic floor. In relation to yogic breathing exercises, a good breathing practice to build resilience in the lungs is nadhi shodhana. If you practice deep inhales and extended exhales, this can help to improve breathing capacity. You could then practice Uddiyana kriya to improve diaphragmatic tone. From there, if you want to get more advanced, kapalabhati breathing is a great option, although you really shouldn't do kapalabhati if suffering from functional respiratory issues... best to wait until those issues have resolved. Hope that helps!

[@YogishatrustMadhwayoga]

@@TheFlowerEmpowered Thanks

[@peach862386]

Hello your videos are so informative thank you for sharing this info with everyone. I've had stiff muscles around my hips and lower back that have been stuck like this for 4 years now. I have barely any range of motion in my hips and was wondering if there are any breathing exercises you would recommend to help release these tight muscles?

[@TheFlowerEmpowered]

Hi Peaches, stiffness and loss of range of motion tends to happen over time. I usually say if you move every joint through it’s full range of motion every day, you will never lose it. That’s actually easier said than done as life is busy and often involves extended sitting. The level of stiffness in muscles is controlled by your nervous system. Yoga and stretching exercises aren’t “stretching” muscles but simply giving you a method to communicate with your nervous system to communicate that it’s safe to move beyond the tension. Breathing exercises alone won’t help to improve your hip and lower back ROM. In order to restore ROM you should combine movement with breath. Have you been to a physiotherapist?

[@deentv7770]

Hi. Do you know why my pelvic floor would be contracting on inhalation rather than descending. It's also making it very hard to breathe because it feels as though it is resisting the downward movement of the diaphragm.

[@TheFlowerEmpowered]

It’s normal for there to be some resistance as muscles contract in response to stretch, and expansion is stretching. However, if you are having pelvic floor issues, it would be best to see a pelvic floor physiotherapist. They can assess your pelvic floor, check your breathing and suggest the right exercises for your specific body. Let me know how you get on 🌸

[@AliBabandthe40ravers]

thanks! was helpful can you share the link to the breathing exercise you mentioned pls

[@TheFlowerEmpowered]

Hi Ali, the hypopressive breathing exercise video can be found here: kzbin.info/www/bejne/n6vQn2Cmr5akd8U I am planning on making some more videos showing some additional breathing techniques. I will also add the link here when they are published :)

[@indranichandra7453]

Hi. I have primary vaginismus which makes my pelvic floor muscles contract involuntarily when I attempt penetration. Will these breathing exercises help in my case?

[@TheFlowerEmpowered]

Hi Indrani, you could try a few calming breath cycles where you inhale for count of 4 and exhale for count of 8. You should also try some pelvic floor relaxation exercises as that will help to reduce the involuntary contractions. Try this one: kzbin.info/www/bejne/aKrbYZKGgJWEY5Y

[@laportama]

Yoga chittivritti nirodaha. laportama 1 second ago In ANY psychospiritual endeavor, as long as we cling to a desired result it will may not work until the "reason" for doing it is relinquished and the practice is done for its own sake.

[@arpitsri9631]

Hi can I help you

[@strongsyedaa7378]

I have a question How many reps be done of this exercise? How many times this exercise to be done in a day? Whenever I deep breath I feel pain in my left hip although I am breathing it correctly Please kindly 🙏 answer 🙏

[@TheFlowerEmpowered]

If breathing is causing you hip pain, I would recommend you visit your pelvic floor physiotherapist. This video is more of an explanation of breathing than an exercise video. This yoga video starts with a set of breathing exercises that would be a good practice: kzbin.info/www/bejne/mJWXdIGJqZKsqJo The movements may also help with your hip, but do have a physio check it if you can 😊🌸

[@strongsyedaa7378]

@@TheFlowerEmpowered Ok Thank YOU 😊 Actually in Pakistan 🇵🇰 there are very little Physiotherapist who guides explicitly the way YOU guided in YOUR video 😊

[@schiopujohnny7802]

Can tight pelvic muscles cause frequent and sometimes painful urinations in men?

[@TheFlowerEmpowered]

Hi Schiopu Johnny, a tight pelvic floor can disrupt urinary function but wouldn’t normally be the root cause of frequent painful urination. I would urge you to go to your doctor to check for urinary infection (if you haven’t already done this). Checking the prostate is also a good idea, your doctor can do this too. If you get the all clear from your doctor and you know there is no infection or pathology, pelvic floor relaxation exercises and bladder retraining can be helpful to restore normal bladder functioning. Do let me know how you get on and good luck.

[@schiopujohnny7802]

@@TheFlowerEmpowered everything seems to be in order and I notoced after doing a few stretches and breathing exercises I can fully empty my bladder or at least empty it more efficiently that's why I asked because the doesn't seemed another reason other than tight muscles

[@jesperjee]

But how do we exercise the breathing with the pelvic floor?

[@TheFlowerEmpowered]

When starting with pelvic floor strengthening exercises, you can contract on the exhalation as that’s when the pelvic floor is being lifted slightly due to pressure changes when breathing out. I believe in this video info through the training to breathe on exhale: kzbin.info/www/bejne/qHjaqZ-NhtlgiZYsi=ThAcWTL-kUlKv5os Once you have gained some strength, you can contract regardless of where you are in the breathing cycle 😊 Let me know if that helps

[@Andromeda-k9x]

When I breathe in shall I contract my pelvic muscle or when I breathe out i contract my pelvic muscle

[@TheFlowerEmpowered]

It depends on what you are trying to achieve. If you have pelvic floor tension, you should focus on relaxing the pelvic floor allowing it to expand as you inhale. If you have weakness, you should focus on contracting the pelvic floor as you exhale (that's when you start pelvic floor strength training). Of course, you pelvic floor should be able to relax and expand as needed for any given situation, so if you don't have pelvic floor dysfunction, there wouldn't be a need to do anything specific. Only add pelvic floor exercises if you have issues. Make sense?

[@SophieMeiLan]

Love this

[@TheFlowerEmpowered]

Thank you ☺️🌺

[@maheshkumar2559]

Very well explained mam😊😊😊. By the way you look so gorgeous😍😍❤

[@joffy3004]

What if my lungs are not expanding when im breathing, i think Im not normal anymore

[@TheFlowerEmpowered]

Some breathing exercises will make a big difference if you aren’t feeling a lot of expansion. Can be really helpful to see a physiotherapist to have your ribcage mobility assessed….

[@joffy3004]

@@TheFlowerEmpowered thankyou, Ive been diagnosed with anismus and now even urinating is hard to do, also I have a lot of tigt tension in my pelvic making an involuntary closing sometimes, it is super sensitive.

[@Vk-sm2hg]

I am honestly so grateful to have found your channel. This is yet another brilliant vid that is such a tremendous help in not only understanding the how's and why's of certain functions, but also the practices themselves. This breathing vid and the pelvic floor relaxtion vid was much needed today. 😅 Worked like a charm! Many thanks and many blessings! 🌞🙏🏼💛🙏🏼🌼

[@TheFlowerEmpowered]

Thanks so much, really appreciate the feedback 😊🌸

[@strongsyedaa7378]

@@TheFlowerEmpowered Can unmarried female also do this? How many times to do it & with How many reps? Secondly I have an irritable bowel disease which pelvic exercise be best for it? Please kindly answer 🙏

[@andreasanchez2815]

I have a hiatal hernia. I just learned that the pelvic floor has something to do with it !! Idk if I should fix my weak diaphragm first (through diaphragmatic breathing) or work on strengthening my pelvic floor ? If you can give me any advice at all? Thank you so much :) I know I have a weak pelvic floor or overactive pelvic floor because I cannot make it to the restroom EVER ! I almost always pee in my underwear every time. I am only 30 years old ! Now I know that the pelvic floor muscles have something to do with that. If you can help me with the hiatal hernia / diaphragm issue plse in any way ! Any advice would help so much! Thank you so so much . 🤍🤍🧘🏻‍♀️

[@TheFlowerEmpowered]

Sorry to hear you are having these problems, first thing to say is that you shouldn’t practice Hypopressives with a hiatal hernia as it can aggravate it. When it comes to your pelvic floor, there is a lot you can do. If possible, it’s good to go see a pelvic floor physiotherapist to get an assessment to see if it is overactive or under active. With both there is weakness. While you wait to see a physio, it’s good to start with relaxation. Many feel it’s counterintuitive to relax when they have urinary issues but relaxing the pelvic floor can really make a difference

[@andreasanchez2815]

@@TheFlowerEmpowered i shouldn’t practice what ? Im sorry what is hypopressives ?

[@andreasanchez2815]

@@TheFlowerEmpowered what about diaphragmatic breathing ? Everyone says it’s the best way to strengthen the diaphragm to prevent the stomach from going in and out ?

[@andreasanchez2815]

@@TheFlowerEmpowered sorry one last thing should I NOT do pelvic strengthening exercises then ? And only relaxation pelvic exercises ? Thank you :)

[@TheFlowerEmpowered]

Hypopressives are stomach vacuums - I have some videos showing how to do them on my channel

[@jayjosh8400]

Hi, Doc is asking me to take anxity pills for prostatites. I do relaxing exercises .you think it will help ? Pls and thank you .Enjoy your videos.

[@TheFlowerEmpowered]

Hi Jay, relaxing exercises and breathing exercises (deep inhale, slow extended exhale) can help to reduce anxiety. Prostatites can be exacerbated by stress so relaxation exercises should help. Listen to your body, it will tell you what is right.

[@laportama]

In ANY psychospiritual endeavor, as long as we cling to a desired result it will likely not work until the "reason" for doing it is relinquished and the practice is done for its own sake.

[@babak4177]

thank you thats good

[@angelacaskey1349]

Go to yoga

[@rashidk6054]

I want expand my rib cage. What I do?

[@TheFlowerEmpowered]

Breathing exercises can help to get the ribcage expanding. Try putting your hands on the sides of your ribcage and breathe into your hands.

[@satyamshivam2230]

Thankyou mam

[@TheFlowerEmpowered]

Most welcome 😊

[@wendydish]

These videos have been very helpful for me. I am suffering from a vaginal wall prolapse, and am working with a pelvic floor physiotherapist. I am now doing the hypopressives so this has been very helpful. I have an honest question though. I have not had sex in 2 years (I am not happy with this) but am wondering if this is contributing to my problem?

[@TheFlowerEmpowered]

Sorry Wendy, I was sure I had answered this one already. Not having sex isn’t necessarily a contributory factor, but it’s good to stay active (even just with self pleasure) as this brings blood to the area. Blood carries nutrients and that helps with rebuilding. The body is constantly breaking down and building back up again and it will maintain structures that you use/need. Let me know if that answers your question.

[@wendydish]

Thanks, yes, this answers my question...

[@mariloz6935]

Hi Dr. by doing these exercise of inhealing and exhaling I can strengthen my pelvic floor?

[@TheFlowerEmpowered]

Hi Mari Loz, I am not a Doctor... I am a yoga teacher :) I would advise that you see a pelvic floor physiotherapist to have your pelvic floor strength assessed before beginning any exercise program. If you want to strengthen your pelvic floor, you will need to do pelvic floor exercises like this one: kzbin.info/www/bejne/qHjaqZ-NhtlgiZY

[@mariloz6935]

@@TheFlowerEmpowered Okay, thank you so much God bless you.

[@judojustim]

I have symptoms of tight pelvic floor. I practice mostly ashtanga yoga where it is often advised to engage mula bandah. Would it be ok to do this practice without mula banda?

[@TheFlowerEmpowered]

I am also an Ashtanga practitioner and teacher. I would suggest that you don’t hold any tension in your pelvic floor when practicing. Mula bandha is cued when you are starting out but the body should adapt to naturally create co-contractions (between the pelvic floor and the TrA) when practicing without focused effort. When you have a build up of tension in the pelvic floor, I would avoid deliberately forcing the activation of mula bandha and add a practice of pelvic floor relaxation such as this: kzbin.info/www/bejne/aKrbYZKGgJWEY5Y hope that helps!

[@laportama]

@@TheFlowerEmpowered reminiscent of Kegels, where the squeezing tension results in relaxation.

[@suki4670]

Can tis help solve Vanginimus prblm

[@TheFlowerEmpowered]

Hi SuKi, yes, this should help with Vaginismus

[@pebbles92able]

I am a vulvodynia sufferer seeking solutions..

[@TheFlowerEmpowered]

Hi Lizett, the first advice I would give would be to see a pelvic floor physical therapist. You can also try some pelvic floor relaxation exercises as many report positive improvements from these types of exercises: kzbin.info/www/bejne/aKrbYZKGgJWEY5Y

[@ImGoodThankYou]

@@TheFlowerEmpowered Can I please ask if you provide any sessions or consultation online I am in desperate need and I don't live in a country with proper treatment :( I have been depressed and unable to sit or lay down Please any help would make a difference

[@TheFlowerEmpowered]

xPlatybelodon I am setting up coaching on my website but it hadn’t been launched yet. Send me an email on [e-mail]

[@stillme9171]

Hold it; does the cervix/vaginal canal get pulled up on the inhale or exhale?

[@TheFlowerEmpowered]

On the exhale. Inhale increased intraabdominal pressure causing expansion, then exhale reduced intraabdominal pressure causing things to retract upwards

[@nomorel7884]

Gosh you have incredible rib movement when breathing! I can see I need to work on mine

[@TheFlowerEmpowered]

You can do exercises to improve ribcage mobility. You'll find a phased program for improvement in the breathing module of the eight-phase training detailed in my book (link in description) :)

[@Maplebeatz]

excellent! 🤩

[@TheFlowerEmpowered]

Thank you! 😃

[@naelmohamed3927]

You are very beautiful in form, knowledge and your spirit, I fell in love with you

[@TheFlowerEmpowered]

Thank you for the kind words Nael 😊

[@janiecekeys4765]

Im breathing in my neck, its all related anxiety trauma and excess core weight

[@TheFlowerEmpowered]

Try some exercises to get your diaphragm to do more of the work 🌸

[@edugrowth1358]

hello mam my one hip feels tight what to do

[@TheFlowerEmpowered]

I would suggest you try some pelvic floor relaxation as the poses that work to relax the pelvic floor also relax the hips: kzbin.info/aero/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq

[@edugrowth1358]

thnkuuu and will breathing help this like i m not able to breath 360 degree

[@TheFlowerEmpowered]

Breathing does also play a roll. The relaxation exercises will help to rebalance tension through your tissues which will help with your breathing. You can also try some Hypopressives. There is a series on the channel that processes in level of difficulty: kzbin.info/aero/PLTrM-0Yl3PcvZuVc2RTl-VDtXoG5Sk3Ac

[@edugrowth1358]

thnks alot

[@simrnchahl]

My testical hurt, torsion, this helps.

[@TheFlowerEmpowered]

Glad to hear this helps 😊

[@himateesookhai5302]

Am getting therapy with a PT and she doesn't do any breathing with the exercises,

[@TheFlowerEmpowered]

That’s also ok. When you start out with your pelvic floor strength training, if you are struggling to get any lift, contracting on the exhale will help you to feel a little more lift. We only do that in the early stages - eventually you will both inhale and exhale as you need to be able to breathe while holding a contraction.

[@prasath.v1040]

How to know... our pelvic muscle is tight or weak?... please

[@TheFlowerEmpowered]

Hi Prasath, Tight and weak muscles have less contractibility, meaning that they lack the ability to contract. Typically a "tight" (hypertonic) muscle feels harder as it is locked in contraction. A "weak" (hypotonic) muscle will fee softer. You can check for contractibility by touching the muscle you are trying to contract and then contracting the muscle and feeling for movement (shortening). When you contract, the muscle will go from feeling soft to feeling hard. When you relax your contraction the muscle will feel soft again. If the muscle is weak, it will not get very hard when you contract it and some simple training will help to improve contractibility thus increasing strength. If the muscle is tight, it will feel hard and it is likely that you won't be able to make it much harder by contracting (tight muscles are also weak). In this case you should work on relaxing the muscle using the techniques in the video. Make sense?

[@TheFlowerEmpowered]

The relaxation techniques I was referring to are in the following video: kzbin.info/www/bejne/aKrbYZKGgJWEY5Y

[@hussienbasher5981]

What difference between lifting and sucking??

[@TheFlowerEmpowered]

Hi Hussein, when we talk about pelvic floor, we talk about "lifting" which is trying to pull everything upwards and inwards. When we talk about the abdominals (your tummy muscles) we talk about "sucking" in the belly, which can increase the pressure on your pelvic floor. Does that answer your question?

[@hussienbasher5981]

@@TheFlowerEmpowered yes thanks

[@hussienbasher5981]

@@TheFlowerEmpowered when i lifting Should i feel my stomach goes in??

[@jagjeet9046]

Hi, i been having a problem and i think u make sense. A few months ago, i started some core excercise which was great but then i started cramping my abs. After all these wat follows is a nightmare. First i started getting alot of reflux. So i thought is just reflux. So then i started takimg alot of probiotics. Then after some time one day, i cant control my urine. Did a urine test, no uti.. Showed some blood traces. Kidney good all good. Ultrasound, no stone. No kidney stone. So i assume i have damaged my pelvic muscle.due to the pain in that area. Even when i sleep my urine leaks. Pls guide on wat i could do to help myself change this night mare

[@TheFlowerEmpowered]

Hi Jagjeet, it is really important to see a doctor given the fast onset of your symptoms. Have you seen a gastroenterologist?

[@jagjeet9046]

@@TheFlowerEmpowered no havent. Thats why im not sure who to see. Is it a gastroenterologist or urologist. Confused here

[@jagjeet9046]

@@TheFlowerEmpowered yea coz this moment i have continuous leakage. Pain on my lower waist. N when i want to pee, have to wait long for bowel movement. Thats y not sure whom to see

[@TheFlowerEmpowered]

Who did you see for the UTI test and kidney stone? Would assume that was a urologist. That doctor can refer you to the correct specialist. A pelvic floor physical therapist can check your pelvic floor muscles. Very advisable if you have pain and are leaking all the time. What you have described sounds like this came on quickly so it’s really important to see a doctor.

[@jagjeet9046]

@@TheFlowerEmpowered not really a urologist. The blood traces was found in the first urine test with a gp doctor. Actually, i had a fractured hand. Therefore, they inserted a k-wire. So a few days before my removal date started getting this. And the gastro problem was sometime before right after i started getting reflux/diziness.so coming back to this. On my removal date, i told the orthopedic about this. So he got it done for me and they did a ultrasound too.urine test showed all ok blood test all ok. Kidney ok. Ultrasound showed all ok but the volume of my bladder reduce.bladder shrinkage. But that i assume but yeah assumption only is due to the fact i did not drink water before the ultrasound. Coz soon after that i had to go through the op for the removal of the k-Wire. So thats the story

[@ImGoodThankYou]

I feel like I keep clenching my muscles and I really need to relax my muscles

[@TheFlowerEmpowered]

Have you tried doing some relaxation exercises? These can be helpful to relax the pelvic floor: kzbin.info/www/bejne/aKrbYZKGgJWEY5Y

[@przemyslaw_polak_93]

I was breathing wrong my whole life 😂😂😂😂

[@TheFlowerEmpowered]

Me too!

[@przemyslaw_polak_93]

@@TheFlowerEmpowered i have heavy anxiety issues due to Borderline personality disorder, also my pelvic floor got a bit fucked due to tension. But I did noticed this breathing helps a bit! But it is hard to maintain it without focusing on it!

[@bonaseraproductions1460]

is this why my anus feels like a heart beat when i breath deeper or harder?

[@TheFlowerEmpowered]

Yes, very possibly!!

[@nnn70]

The fedora ? 😂😂❤️

[@TheFlowerEmpowered]

Every skeleton needs one 😂

[@xegotorres190]

Spanish plis

[@Whatdisaypt1and2]

🥰

[@Zulaany]

You look ridiculously healthy.

[@TheFlowerEmpowered]

Thanks 🌸

[@RichWan]

nice hat