New Year, Soft Reset: Gentle Practices for Pelvic Pain Relief in January

It's the beginning of a new year, and with it, perhaps, comes a lot of pressure on accomplishing things. But what if we take a moment to soften? To start slow?

This first month of the year I invite you to land in a soft reset, which is where out Pelvic Relief Bingo Card comes in. January's card gently guides you back into your body with small, supportive practices that help ease pelvic tension, regulate your nervous system, and build awareness without overwhelm. Instead of creating a list of all the things you have to accomplish, use these bingo cards to guide you. At least on your pelvic healing journey.

Below, I'm highlight a few of the practices you'll find on January's bingo card, along with a little more context so you can explore what feels supportive for your pelvis, and being.

Gentle Practices for Pelvic Pain Relief in January

Sacral Knocking (Gentle Somatic Release for Pelvic Tension)

Lie down on your back with your feet planted on the floor. Lift your pelvis about one inch off the ground and drop it back down, with a "thud"

You can move at a slow, soothing pace or slightly faster .

As you continue, notice:

• The vibration traveling through your pelvis and spine

• Any sensations of release or grounding

• Whether adding sound (sighs, exhales, gentle vocalization) feels supportive
  

This rhythmic movement can help discharge stored tension, increase body awareness, and support pelvic pain relief through gentle nervous system regulation.

Bee’s Breath (Humming for Nervous System Regulation)

You can practice Bee’s Breath seated or lying down.

Inhale slowly through your nose. As you exhale, hum with your lips closed- creating a soft “OM” sound.

See if you can make the exhale longer than the inhale.

Repeat this 8–10 times and notice:

• Vibrations in your jaw, throat, chest, and pelvis

• A sense of calming or grounding

• Whether your breath begins to deepen naturally

• 
  

Humming stimulates the vagus nerve, which plays a key role in relaxation and pelvic floor ease - especially helpful if you live with pelvic tension or pain.

Side-Lying Rocking (Comfort + Safety for the Body)

This gentle somatic exercise is deeply comforting and grounding.

Lie on your side in a fetal-like position and begin to rock slowly - forward and back. You can pair this with Bee’s Breath or long exhales if that feels nourishing.

Side-lying rocking can:

• Create a sense of safety in the body

• Help calm an overstimulated nervous system

• Support pelvic floor relaxation through gentle, repetitive motion
  

This is a beautiful option on days when movement feels like too much - but you are craving a sense of release.

Long Exhales (Inhale 4, Exhale 6)

One of the simplest - and most powerful - tools for pelvic pain relief (using your breath).

Inhale through your nose for a count of 4. Exhale slowly through your mouth for a count of 6.

Lengthening the exhale signals safety to your nervous system and encourages a shift into the parasympathetic (“rest and digest”) state - where pelvic muscles are more likely to soften and release.

Try this for 10 breaths and notice what changes.

Listen to Episode 61 of the Pelvic Power Podcast

This episode is intentionally included on the January bingo card.

It’s an invitation to land in softness — and it includes a short meditation to support nervous system regulation and pelvic awareness.

Listen to the episode here.

Download the January Pelvic Relief Bingo Card

The January Pelvic Relief Bingo Card includes 25 gentle, accessible practices designed to support your pelvis, body, and being as you step into the new year.

You can:

• Pick 1–2 squares a day

• Follow your intuition

• Create your own pace

• Celebrate progress in small, meaningful ways

Download the Free January Pelvic Relief Bingo Card here.

If you’d like guided classes, structured support, and practices that expand on many of the tools inside this bingo card, the Pelvic Health Yoga Membership offers a deeper, supported path - with breathwork, pelvic-friendly yoga, nervous system regulation, and a community that truly gets it.

For now, let January be a soft place to land.

You’re allowed to begin gently. 💗

With care,Penny