Be Bold - Pelvic Floor Training

BE BOLD

The Method

The science behind The Signal Method.

You do not learn to feel your pelvic floor by squeezing it harder. You learn by listening to it more carefully.

Paula Tomazetti, Be Bold

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The Muscles You Are Training

The pelvic floor is not one muscle. It is a group of muscles layered like a hammock. The 3D Method trains each one separately, then together.

The primary muscle group is the Levator Ani, which has three components working together:

Pubococcygeus (PC)

The most commonly trained muscle. Runs from pubic bone to coccyx. Responsible for the majority of conscious pelvic floor control.

Iliococcygeus

The lateral component. Runs from the ileum to the coccyx. The walls you train in the side-to-side shift exercises.

Puborectalis

Wraps around the rectum. The posterior component. The deepest and most challenging to isolate voluntarily.

Fibre composition: 67% slow-twitch fibres (endurance, posture, continence) and 33% fast-twitch fibres (rapid response, orgasm, coughing). This is why the 3D Method trains both sustained holds and quick pulses.

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3 Depth Levels

Think of your pelvic floor as a 3-storey building. Each floor is a separate training zone.

Entry Zone: 0 to 3cm

The opening. Most nerve endings. This is where a tampon sits at its opening. Most women feel this first.

Central Zone: 3 to 6cm

Mid-depth. About a finger's length inside. The G-zone lives here. Your main pelvic muscle.

Deep Zone: 6 to 10cm

The deepest layer, near the cervix. Less sensation, but powerful support. Only trained after mastering the first two.

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The 4 Directions

At each depth, there are four directional walls. The 3D Method trains them in isolation, then as a complete ring.

Anterior (Front)

Closest to the pubic bone. Usually the clearest to feel first.

Posterior (Back)

Near the tailbone. Heavier, more grounded in quality.

Lateral (Sides)

Left and right walls. Often the last to come online. Asymmetry is normal.

Full Ring

All four walls simultaneously. The integration goal.

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Piston Breathing

The diaphragm and pelvic floor move like a piston. This is the foundation of the entire Signal Method.

When you inhale, the diaphragm descends and the pelvic floor descends with it. When you exhale, the diaphragm rises and the pelvic floor rises in response. This is called piston breathing: the two structures moving in coordination, not independently.

This is not something you do. It is something that already happens. The Signal Method begins by making this movement visible to you , because once you feel it, everything else follows from it.

Some women find the floor lifts most clearly on the exhale. Others on the inhale. The breathing exploration identifies which pattern is natural for your body , and the entire programme follows that pattern.

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How to Do a Kegel Correctly

Most women are taught only half of it. A correct Kegel has two movements that happen at the same time.

Most women are taught to "squeeze." But the correct technique has two components that happen at the same time:

CLOSE: draw the walls of the vaginal opening inward, toward the centre. Not a grip. A gathering.
SQUEEZE: at the same time, draw upward from the inside.

When both happen together, you are training the full neuromuscular response , not just one direction. A standard Kegel trains one. The 3D Method introduces the correct two-component form before adding any directional or depth complexity.

The five most common Kegel mistakes: bearing down instead of lifting, only contracting without releasing, substituting with glutes or thighs, holding the breath, and training while urinating regularly. All five are addressed in every practice in this programme.

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What Pompoir Is

The advanced practice the 3D Method builds toward.

Pompoir is the art of using your vaginal muscles with precision, in multiple directions. Where a Kegel lifts everything up as one unit, Pompoir moves front-back, side-side, in rotation, and at different depths. It is what this entire method builds toward.

The five Pompoir techniques taught in this programme: Lateral Squeeze (side walls pressing inward), Rocking (front and back alternating), Fluttering (rapid repeated lifts), Milking (moving the squeeze deeper in sequence), and Locking (all directions at once).

Pompoir is introduced only after the full 3D foundation is built. Attempting it without the foundation produces neither benefit nor sensation.

BEFORE YOUR FIRST SESSION

First, we find your signal.

In the Signal Method, every movement begins with breath. But breath and floor movement do not always work in the same direction.

For some women, the natural squeeze happens on the exhale. For others, on the inhale. Neither is wrong. Your body has a natural preference, and the programme will follow it.

We are going to explore both. Five slow cycles each. No performance. No right answer.

After that, you choose what felt true. That choice becomes your pattern for the entire journey.

PATTERN A

Breathe out to squeeze

Breathe in: relax. Breathe out: squeeze.

READY

breathe

Find a comfortable position.

Cycle 1 of 5

PATTERN B

Breathe in to squeeze

Breathe in, feel the floor rise. Breathe out, let it return.

READY

breathe

Now Pattern B. Same slow pace. Squeeze on the inhale this time.

Cycle 1 of 5

A MOMENT TO NOTICE

You just felt both patterns.

There are no right answers here. This is information, not a test. Take a breath before you respond. Notice what your body tells you.

WHICH SIGNAL FELT MORE NATURAL?

Pattern A
Squeeze on exhale

Pattern B
Squeeze on inhale

No difference

IN WHICH DID YOU FEEL MORE CONTROL?

Pattern A

Pattern B

Not sure

WHICH FELT MORE CONNECTED TO YOUR BREATH?

Pattern A

Pattern B

I felt very little

YOUR SIGNAL PATTERN

Which pattern will guide your journey?

This is not permanent and not a diagnosis. It is a starting point. Your body's relationship with breath can shift as your awareness deepens. You can revisit this at any time. For now, choose what felt honest.

PATTERN A

Squeeze on the exhale

Breathe out and feel the floor rise. Breathe in and let it return. The most common signal pattern and the most anatomically intuitive for most women.

PATTERN B

Squeeze on the inhale

Breathe in and feel the floor rise. Breathe out and let it return. Natural for some women, particularly those with an inverted breathing pattern.