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Free pelvic floor relaxation for men

A 5-minute voice-guided session of slow breathing and reverse Kegels, with no squeezing and no pushing. No sign-up. New to pelvic-floor training? Start with Kegel exercises for men.

By the GoBeast founder not a doctor Last reviewed 

Start the session

  • 5 minutes
  • No squeezing
  • In for 4, out for 6

What you let go: the tension you might not know you have

  • Where it is. Your pelvic floor sits between your scrotum and your anus. It can hold tension even at rest, like shoulders you didn't know were raised.
  • On the in-breath. Let that area go soft and heavy, like the moment you start to pee. Don't push or bear down.
  • On the out-breath. Stay soft. Nothing lifts in this one.
  • Everything else stays loose. Jaw, shoulders, belly and buttocks.
  • First time? Lie on your back with your knees bent.

If anything hurts, stop. The Pain button stays on screen the whole session.

Keep this page open with the screen on. Space pauses and resumes.

This is a free, 5-minute pelvic floor relaxation session. Press Start and a calm voice takes you through slow breathing and reverse Kegels: in for 4 seconds while it softens and drops, out for 6 while you stay soft. There's no squeezing and no pushing at any point.

How the session works

It uses two patterns from the GoBeast app, twice each. For more ways to practise, see pelvic floor relaxation exercises for men.

  • Soft breath. Breathe in slowly through your nose for 4 seconds. Let your belly widen and your pelvic floor soften and drop. Breathe out for 6 seconds and stay soft.
  • Release. Breathe in and let the area between your scrotum and your anus go soft and heavy. Breathe out for 6 seconds and keep it soft.

Never push or bear down. If anything feels uncomfortable, go back to normal breathing for a few breaths, then start again with smaller breaths.

Pelvic floor breathing at 6 breaths a minute

Each breath here takes 10 seconds, so the session runs at 6 breaths a minute. Slow breathing, under 10 breaths a minute, is linked to feeling more relaxed and less anxious.1 That's the only claim we make for it.

What a reverse Kegel is

A Kegel draws the pelvic floor up and in. A reverse Kegel is the other half: you let it drop back and soften, without pushing. The Release pattern here is a reverse Kegel, and every preset in our free Kegel timer ends with one.

We found no trial of self-guided reverse Kegels, so we don't claim they fix a tight pelvic floor or pain. More in our guide to reverse Kegels for men.

How GoBeast helps

  • Release (a reverse Kegel) ends every session.
  • Pain switches you to a relax-first path.
  • Paced breathing and body-scan practices to help you relax.
  • A voice-guided, eyes-free player, with a discreet icon and an app lock.

Tight pelvic floor? Doctor first

More on the signs and what a physio does: tight pelvic floor in men.

Questions

Should a reverse Kegel feel like pushing?

No. You're letting go of tension, not pressing down. If you notice yourself straining, breathe normally for a few breaths and start again with smaller breaths.

Can I do this on the same day as Kegels?

Yes. It works on its own or after a Kegel session. If anything hurts, skip the squeezing and see a doctor first.

How often should I do it?

There's no single right number, and no study has tested this session. The GoBeast app plans short daily sessions, about 10 minutes.

Is it private?

Yes. There's no account and no tracking, and nothing you do here leaves your device. The voice clips load with the page, so a session keeps going if you lose signal.

Is it free?

Yes, with nothing to sign up for. Our Kegel app for men is paid: the plan is free to see, then GoBeast Pro is $59.99 a year with a 7-day free trial, or $14.99 a month.

Does it work?

Nobody can promise you a result. We found no trial of self-guided reverse Kegels, and nothing has tested this session or GoBeast. What the research says about slow breathing is above.

The GoBeast app

Want a plan that levels up with you?

GoBeast is a voice-guided Kegel trainer for men, coming early 2027. Pain switches you to a relax-first path, and every session ends with a relaxation set. Answer a few private questions and see your personal plan for free. Training needs GoBeast Pro: $59.99 a year with a 7-day free trial, or $14.99 a month. We remind you 3 days before every charge.

Get your free plan Join the waitlist

Exercise and education app. Not medical care.

Sources

  1. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353. pubmed.ncbi.nlm.nih.gov/30245619
  2. Clemens JQ, Erickson DR, Varela NP, Lai HH. Diagnosis and treatment of interstitial cystitis/bladder pain syndrome (AUA guideline). J Urol. 2022;208(1):34-42. pubmed.ncbi.nlm.nih.gov/35536143
  3. EAU Guidelines Panel on Chronic Pelvic Pain. EAU Guidelines on Chronic Pelvic Pain, management chapter. 2026 edition. uroweb.org/guidelines/chronic-pelvic-pain
  4. NHS. Prostatitis. nhs.uk/conditions/prostatitis
  5. NHS. Enlarged prostate. nhs.uk/conditions/enlarged-prostate
  6. NICE. Lower urinary tract symptoms in men: management (CG97). nice.org.uk/guidance/cg97

Sources from our claims register, retrieved on . How we choose and check them: editorial policy.

GoBeast is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. Consult a healthcare professional for medical advice, diagnosis or treatment.