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Sniff, Flop, and Drop (PFM Downtrain Technique)

Draftbreathwork70%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
forward-kneeling (quadruped or kneeling leaning slightly forward), hands on belly, abdomen and pelvic floor relaxed
End
after a quick abdominal sniff and outward belly flop, the pelvic floor sphincters consciously released/dropped like a sigh into the pelvis
Range of Motion
minimal joint excursion; abdominal wall expansion with downward pelvic floor release — a relaxation/downtrain drill, not a contraction

How to Perform

Three-part sequence: (1) quick abdominal SNIFF expanding the belly outward, (2) FLOP the stomach outward (easier in forward-kneeling), (3) DROP — consciously release pelvic floor sphincters. Combine with breath retraining. NOT a contraction technique.

Watch on YouTube↗

Opens a YouTube search for “Sniff, Flop, and Drop (PFM Downtrain Technique)”

Starting position: kneeling

Coaching Cues

  1. 1

    Hands on belly — abdomen expands outward, not chest up

    (tactile)
  2. 2

    Drop should feel like a sigh in the pelvis, not a push

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

10–15 reps × 2×/day.

Muscles Involved (0)

No muscles linked.

Easier Variations ↓

1

Supine Sniff-Drop

Skip the flop phase if forward-kneeling is uncomfortable.

Harder Variations ↑

1

Standing Integration

Use as a quick reset during prolonged sitting/standing.

Research Notes

Audience: chronic pelvic pain, general conditioning. Caution in prolapse or diastasis recti — requires PFPT assessment first. Correct execution = outward abdominal expansion + subjective sense of sphincter opening. Bearing down/straining = incorrect.