Reverse Kegels for Men: How to Relax Your Pelvic Floor

Last updated October 12, 2026. Sources checked October 2026. Written by Kegel Hero, an independent developer. Not medical advice.

A reverse Kegel is a slow breath in while you let your pelvic floor soften and drop. You do not push or strain. It is the opposite of a Kegel squeeze. A pelvic floor physiotherapist writing for Physiotutors suggests 2 minutes, or 15 deep breaths, at a time.

What is a reverse Kegel?

A Kegel lifts and tightens the pelvic floor. A reverse Kegel does the opposite: the muscles lengthen and lower. Pelvic Health Solutions, a pelvic physiotherapy training group, says this is also called down-training or a pelvic floor drop.

A handout from the Chronic Pain Center in Calgary compares it to the relief of passing urine or a bowel movement. The tension lets go, and the pelvic floor drops.

Kegel vs reverse Kegel: what is the difference?

	Kegel	Reverse Kegel
What moves	The pelvic floor lifts and squeezes in. The penis draws in and the testicles lift slightly.	The pelvic floor softens and lowers. The space between tailbone and pubic bone feels wider.
Breathing	Breathe out as you squeeze.	Breathe in slowly, into your belly, as you let go.
Effort	A controlled squeeze, then a full release.	Gentle. No pushing or bulging.
When	The squeeze part of pelvic floor muscle training.	On the breath in, between squeezes. On its own if a physio says your pelvic floor is overactive.

Sources: Pelvic Health Solutions, Healthline, the Calgary handout and Physiotutors.

How do you do a reverse Kegel?

Lie on your back with your knees bent. One to three pillows under your knees can help.
Keep your buttocks, thighs and stomach soft.
Squeeze gently once, then let go. Notice the difference between tight and relaxed. If squeezing hurts, skip this step.
Breathe in slowly into your belly, not your chest.
As your belly rises, let your pelvic floor soften and drop. Picture your tailbone and pubic bone moving apart.
Breathe out slowly. The pelvic floor rises back on its own. You do not need to squeeze.
Repeat for about 2 minutes, or 15 breaths.

The drop is a release, not a push. The Calgary handout says not to push or bulge the pelvic floor. Healthline, in a guide reviewed by a physical therapist, says to stop if it causes pain or discomfort.

Why does relaxing the pelvic floor matter?

The pelvic floor needs to let go as well as squeeze. Physiotutors notes that not every pelvic floor is weak; some are overactive. Cleveland Clinic calls this a hypertonic pelvic floor: the muscles stay in spasm or constant contraction and cannot relax. It may affect as many as 1 in 10 people.

The European Association of Urology (EAU) chronic pelvic pain guideline links pelvic floor muscle overactivity with chronic pelvic pain. It says specialized physiotherapists should treat it, and that in some cases relaxation alone is not enough. A reverse Kegel at home is practice in letting go. It is not a treatment for pelvic pain or prostatitis.

Why are reverse Kegels so hard?

You cannot see these muscles, and the change is small. Physiotutors says that if you cannot sense the movement, the muscle may still be moving, and your brain-muscle link may just need practice. The Calgary handout says it takes concentration and patience. Several of these sources warn against pushing down instead of letting go. Pelvic Health Solutions suggests a pelvic floor physiotherapist for hands-on feedback.

Who should see a doctor or physio first?

If you have pelvic, genital or rectal pain, pain when you ejaculate, or chronic prostatitis, see a doctor or a pelvic health physiotherapist first. Hold off on Kegel squeezes until they say it is OK, because strengthening can make some pelvic pain worse. From our safety notes:

Squeezing should never hurt. Stop if you feel pain, and tell your doctor.
Keep breathing during every squeeze. Do not hold your breath, push down or brace your stomach.
After prostate surgery, do not train while you have a catheter. Restart only when your surgical team says it is OK.

Can Kegels make your pelvic floor worse?

They can, if you overdo them or if your pelvic floor is already overactive. Physiotutors says more Kegels can make the problem worse when the pelvic floor is overactive. MedlinePlus, from the National Library of Medicine, says not to increase how many you do, because overdoing it can lead to straining on the toilet. Healthline warns that squeezing too hard or too long can make the muscles rigid and tired.

More is not better. This is why every squeeze needs a full release. MedlinePlus pairs each 3 to 5 second squeeze with 3 to 5 seconds of relaxing.

How Kegel Hero fits

Kegel Hero is an iPhone app for pelvic floor muscle training, coming soon to the App Store. Each training session starts with one slow 10-second breath, marked LET GO, and ends with two. In those breaths, and in rests of 3 seconds or longer, the circle swells gently like a slow breath in. Relax-only mode, in Settings, is for anyone who should skip squeezes for now: it swaps them for six slow breaths, one minute in all. The app has no sensor and no account, and it is a training guide, not a medical treatment. The planned US price is weeks 1–2 free, then $19.99 once, with no subscription. Relax-only sessions stay free.

Questions

Should I do Kegels and reverse Kegels?

They can be paired. Healthline links them to the breath: breathe in to relax, breathe out to squeeze. If you have pelvic pain, skip the squeezes until a doctor or physio says they are OK.

Is a reverse Kegel the same as pushing?

No. It is a release, not an effort. The Calgary handout says not to push or bulge the pelvic floor.

What if I cannot feel anything?

Letting go of a muscle you cannot see takes practice. If you still cannot feel it, a pelvic health physiotherapist can check you.

Can Kegels make my pelvic floor too tight?

They can make an overactive pelvic floor worse, says Physiotutors. Do not overdo them, let go fully after each squeeze, and see a doctor or physio if you have pain.

Who should check with a doctor before doing Kegels?

If you have pelvic, genital or rectal pain, pain when you ejaculate, or chronic prostatitis, see a doctor or a pelvic health physiotherapist before you squeeze. After prostate surgery, wait until your catheter is out and your surgical team says it is OK.

Sources

Pelvic Health Solutions: Reverse Kegels (pelvic floor drops) Down-training or pelvic floor drops; the floor drops on a belly breath in and rises on the breath out; a physio can give hands-on feedback.
Physiotutors: Reverse Kegels Post by a pelvic floor physiotherapist, 2020. Overactive pelvic floor; belly breaths, no pushing, 2 minutes or 15 breaths.
Healthline: Reverse Kegel Reviewed by a physical therapist, 2022. Breathe in to relax, out to squeeze; more space between pubic bone and tailbone; not too hard or too long; stop if it hurts.
Chronic Pain Center, Calgary: Pelvic floor drops handout (PDF, hosted by the University of Calgary) April 2018. Positions, cues, and no pushing or bulging.
Cleveland Clinic: Hypertonic pelvic floor Updated 2022. Muscles in constant contraction; may affect up to 1 in 10 people.
European Association of Urology: Guidelines on Chronic Pelvic Pain (PDF) March 2025 update. Links pelvic floor overactivity with chronic pelvic pain; treatment by specialized physiotherapists; relaxation alone is not always enough.
MedlinePlus: Kegel exercises, self-care Reviewed 2025. Relax 3 to 5 seconds after each squeeze; do not overdo it.