A compassionate, CBT-based 42-day program using progressive muscle relaxation, self-compassion work, and gradual desensitisation to resolve involuntary muscle tension and painful intercourse.
Start free account →Understanding the involuntary reflex response and building self-compassion.
Diaphragmatic breathing and safe space visualisation to calm the nervous system.
Graduated touch exercises starting with external awareness and progressing to gentle internal contact using your own finger. Includes daily pelvic stretches to reduce surrounding muscle tension.
Advancing finger insertion depth at your own pace, partner communication, and boundary-setting.
Mental rehearsal, body trust, and optional partner exercises.
Sustainability strategies, handling regression, and completion.