Video Summary - What I Wish Every Woman Knew Earlier About Pelvic Health, Pleasure & Power

Key wellness + self-care strategies from the video

Pelvic floor is part of your core (the “base” of your core), not separate.
Use the “zipping up” cue:
- As you make a “shh” sound, feel a gentle lift near the pubic bone plus low-belly engagement.
Train core activation without overdoing it using a “hands/knees diagonal” drill:
- On hands and knees, press into the ground and “pull” a diagonal (right hand ↔ left knee, then switch).
- Keep everything steady; the goal is activation, not movement.
The 20% rule (reduce clenching/overbracing):
- Do about 20% less than you think you “should” do with core/pelvic engagement.
- Avoid gripping so hard you can’t breathe.
- Aim for supple, responsive engagement rather than “armor-like” bracing.
Quote mindset to apply: “I know you can do more, but can you do less?” (Judith Lasater)

Don’t hold your breath all day; use expansive breathing:
- Sigh audibly: inhale through nose, exhale through mouth, let the sigh do the relaxing.
Connect breathing diaphragm + pelvic floor movement:
- On exhale, you can feel a lift/zip feeling and gentle core engagement.
Use exhale with exertion:
- Exhale as you lift, push, pull, and get up (e.g., lifting a box/baby, rising from the toilet).

Many people develop dysfunctional voiding patterns by straining/pushing.
Pelvic floor muscles can act like a “bottom mouth” (a hatch door) that tends to stay clenched/closed under stress.
Recommended concept (from the book mentioned):
- Open the “bottom mouth” to pee/poop by learning to release pelvic floor + sphincters.
Sniff technique for down-training pelvic guarding (try during toileting):
- Do a nose sniff with shoulders/chest relaxed (mouth closed).
- Notice whether you get:
  - Pelvic floor release/descent, or
  - Reflex guarding/tightening
- If guarding happens: extend the sniff into an expansive relaxed breath and let the pelvic floor “blossom open” slightly.
- Goal: constipation relief through release, not strain.

Phone-forward posture contributes to:
- Hunched upper back, flattened low back, tailbone tucked, strained neck/thoracic mechanics.
Suggested prevention:
- Untuck the butt and let the tailbone release back
- Open chest/shoulders, bring head back
- Move regularly and use walks/outdoor time
Prevention framing for prolapse:
- Good posture + regular movement + correct breathing help reduce prolapse risk.

Avoid the idea that the goal is a tight/guarded pelvic floor.
Don’t be “gripping all day”:
- If you’re clenching, the pelvic floor is stressed and won’t function well.
Simple relaxation cue:
- “Soft ribs, soft belly, soft back, soft bottom.”

Touch your vulva daily (self-exploration), primarily for:
- Knowing your anatomy and sensations
- Supporting tissue health through normal blood flow/engorgement
- Not being goal-oriented or solely for orgasm
Arousal/engorgement timeline:
- Women often need 30–40 minutes for full arousal/engorgement and lubrication.
Go slow to avoid overstimulation:
- Fast touch can overwhelm nerves and may lead to numbness.
If partnered:
- If your partner won’t go slow, it may require clear communication or taking matters into your own hands so you can reach full arousal.
Pain isn’t “normal” to push through:
- Pain during sex is a signal, not something you should just tolerate.
- Options mentioned: self-work with slowness/care, see a pelvic physical therapist, or use her Overcome Pelvic Pain program.
Mindset: trust your body—your vagina/body are “talking” to you.

No phone in the morning:
- Protect nervous system for 5–10 minutes (or 20+) before news/social/media.
Morning “reset” routine:
- Tongue scraping
- Drink a big glass of room-temperature water before coffee/tea
- Hydration first because coffee can be dehydrating
Skin/self-care:
- Use more oil (e.g., she mentions Hoba oil), reduce soap/foundation reliance (based on her experience).
- “Skin loves nourishment” (no hard “blanket” claim, but her approach is oil-based cleansing).
Nutrition:
- Eat more healthy fats (avocado, olive oil, salmon, etc.).
- Use broccoli sprouts daily for an anti-inflammatory/hormone-support angle and craving management.

“Try softer / 20% less hard”:
- Avoid all-or-nothing extremes (hardcore pushing vs total collapse).
Menstrual phase guidance:
- During bleeding, avoid heavy lifting/long hard runs; give at least a day of rest (or two if needed).
- Rest supports strength across the rest of the month (avoid being “depleted”).
Body kindness:
- Stop treating your body like an enemy.
- Symptoms are messages; healing isn’t linear—expect ups/downs.
Self-acceptance:
- Don’t nitpick your appearance; appreciate the present self and the “magic” of each stage of life.
Joy + movement:
- Keep dancing, be silly, go do what you loved as a kid—supports long-term wellbeing.

Avoid consuming endless info and buying everything.
Follow through on a few tools instead of scattering attention across many.
Strategy:
- Choose 1–2 focus areas
- Use them consistently until you’ve gotten “the juice”
- Don’t jump constantly to the next program/podcast/tool
Core principle:
- Consistency beats volume; don’t aim for perfection.

Dr. Bri (Pelvic health physical therapist; presenter of the video)
Judith Lasater (yoga instructor; quote referenced: “I know you can do more, but can you do less?”)
Dr. Nicole Fleshman (urologist; author referenced for The Second Mouth)
The Second Mouth (book by Dr. Nicole Fleshman)