Episode 02: Belly Breathing and Total Body Relaxation

Episode 06: Pelvic Floor Dilator Therapy – A Beginner’s Guide

Did she REALLY just call a pelvic floor dilator a “nervous system re-education tool”? In today’s episode, Dr. Alexis Anderson discusses the use of pelvic floor dilators: their purpose, selection, care, and its potential impact on conditions like vaginismus and rectal pain. The episode emphasizes slow, mindful practice, the role of mental and physical readiness, and the importance of personalized pacing.  Welcome to The Alexis Anderson Podcast.  - - - - - - - - -    If you liked this episode of the Alexis Anderson Podcast, tell your friends! Find us on iTunes [https://podcasts.apple.com/az/podcast/the-alexis-anderson-podcast/id1883229563],Spotify [https://open.spotify.com/show/1xERaxCXFD5UhcB06NGmN9], and anywhere you listen to podcasts to rate/review/subscribe to the show.  Want more? Visit my website www.alexisandersondpt.com [https://l.instagram.com/?u=http%3A%2F%2Fwww.alexisandersondpt.com%2F%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnXMi82TyosgdXLxfuw6v3Ar-h0YcLlVntlVjglMCBIe4zCiuGbL9MBB1rPEI_aem_Cbgr2fELOYMG4UkGn7jh8A&e=AT6wgk8oCylKSx4GcbPTiTweV7AiYZanBkQ-W37qNde-XXJt0Ml_COxQqU35Mrge_eiGSU1RdPdf1tYMbqto4gWwo8AvWniYJVmvYOAKsA], and connect with me on Instagram (@alexisandersondpt [https://www.instagram.com/alexisandersondpt/]). Thanks for listening and joining the conversation!   RESOURCES AND REFERENCES  * Good Vibrations [https://www.goodvibes.com/]: sexual education and inclusive pleausre products  * Episode 02: Belly Breathing and Total Body Relaxation [https://podcasts.apple.com/us/podcast/episode-02-belly-breathing-and-total-body-relaxation/id1883229563?i=1000758981035]  * Episode 01: Pelvic Floor 101 [https://podcasts.apple.com/us/podcast/episode-01-pelvic-floor-101/id1883229563?i=1000756282238]  * Article on the 2 Scale System [https://www.researchgate.net/profile/Talli-Rosenbaum/publication/50377933_Addressing_Anxiety_In_Vivo_in_Physiotherapy_Treatment_of_Women_with_Severe_Vaginismus_A_Clinical_Approach/links/5513f49d0cf2eda0df303610/Addressing-Anxiety-In-Vivo-in-Physiotherapy-Treatment-of-Women-with-Severe-Vaginismus-A-Clinical-Approach.pdf]  SHOW NOTES   0:57 – A welcome and introduction to what we are talking about today!  1:08 – Alexis explains what a dilator is, and shares some examples of how its used  4:08 – Things to consider when choosing a dilator  8:10 – Care instructions for your dilator  8:44 – Addressing skin and tissue issues PRIOR to dilator use  10:44 – Let's talk about how to use dilators  14:25 – Prerequisites before starting dilator therapy  22:34 – It's time to introduce the use of the dilator (make sure to take care of ALL prerequisites, first!)  30:13 – Alexis shares some important notes about dilator therapy  33:47 – Alexis brings the episode to a close with a review of what we talked about

Episode 05: The Four Pillars of Curated Sexual Experiences

Great sexual experiences don’t often just happen by accident – they're created and they’re practiced. In today’s episode, Dr. Alexis Anderson will teach us the four pillars of a well-thought-out sexual experience. She will walk through everything from creating the right environment, to the ongoing conversation that keeps everyone comfortable and present, all the way through to aftercare involved when the experience has concluded.   Whether you’re new to being intentional about your sexual practice, looking to deepen your practice, or maybe you’re experiencing a new medical diagnosis that has changed your sexual practice – this episode is for you!    Welcome to The Alexis Anderson Podcast.  - - - - - - - - -    If you liked this episode of the Alexis Anderson Podcast, tell your friends! Find us on iTunes [https://podcasts.apple.com/az/podcast/the-alexis-anderson-podcast/id1883229563],Spotify [https://open.spotify.com/show/1xERaxCXFD5UhcB06NGmN9], and anywhere you listen to podcasts to rate/review/subscribe to the show.  Want more? Visit my website www.alexisandersondpt.com [https://l.instagram.com/?u=http%3A%2F%2Fwww.alexisandersondpt.com%2F%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnXMi82TyosgdXLxfuw6v3Ar-h0YcLlVntlVjglMCBIe4zCiuGbL9MBB1rPEI_aem_Cbgr2fELOYMG4UkGn7jh8A&e=AT6wgk8oCylKSx4GcbPTiTweV7AiYZanBkQ-W37qNde-XXJt0Ml_COxQqU35Mrge_eiGSU1RdPdf1tYMbqto4gWwo8AvWniYJVmvYOAKsA], and connect with me on Instagram (@alexisandersondpt [https://www.instagram.com/alexisandersondpt/]). Thanks for listening and joining the conversation!    SHOW NOTES   0:57 – A welcome and introduction to what we are talking about today!  1:54 – Alexis leads with a disclaimer, thanking the BDSM community for their ingenuity and work, and sharing her trust in them  4:30 – Topic #1: Set up  7:39 – A note on removing distractions  8:36 – Alexis! This sounds like a LOT to prep for a sexual experience!  9:10 – Topic #2: Communication  17:11 – Topic #3: Continuous and enthusiastic consent  19:26 – Topic #4: After care  23:27 – Who these four pillars apply to  23:42 – Alexis brings the episode to a close with a review of what we talked about

Episode 04: Creating a Sexual Menu

Imagine going to a restaurant where you like EVERYTHING on the menu – how exciting is that? In today's episode, Dr. Alexis Anderson introduces the concept of a sexual menu, a tool for individuals and those in interpersonal sexual relationships to explore their sexuality in a safe and pleasurable way. She explains how to create a sexual menu, the importance of communication in relationships, and shares real-life examples of how clients have successfully used this concept to enhance their intimacy and connection. The episode emphasizes the significance of adapting sexual practices as bodies change over time and encourages listeners to embrace creativity and exploration in their sexual lives.    Welcome to The Alexis Anderson Podcast.  - - - - - - - - -    If you liked this episode of the Alexis Anderson Podcast, tell your friends! Find us on iTunes [https://podcasts.apple.com/az/podcast/the-alexis-anderson-podcast/id1883229563],Spotify [https://open.spotify.com/show/1xERaxCXFD5UhcB06NGmN9], and anywhere you listen to podcasts to rate/review/subscribe to the show.  Want more? Visit my website www.alexisandersondpt.com [https://l.instagram.com/?u=http%3A%2F%2Fwww.alexisandersondpt.com%2F%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnXMi82TyosgdXLxfuw6v3Ar-h0YcLlVntlVjglMCBIe4zCiuGbL9MBB1rPEI_aem_Cbgr2fELOYMG4UkGn7jh8A&e=AT6wgk8oCylKSx4GcbPTiTweV7AiYZanBkQ-W37qNde-XXJt0Ml_COxQqU35Mrge_eiGSU1RdPdf1tYMbqto4gWwo8AvWniYJVmvYOAKsA], and connect with me on Instagram (@alexisandersondpt [https://www.instagram.com/alexisandersondpt/]). Thanks for listening and joining the conversation!  SHOW NOTES   0:57 – A welcome and introduction to what we are talking about today!  1:55 – What is a “sexual menu”?  2:24 – Alexis leads us through an exercise to create/co-create our own sexual menu!  5:50 – Alexis describes how to further explore some of the “NOs” that come out of this exercise (along with examples and communication scenarios)  9:57 – Alexis shares a variety of reasons why folks might use a sexual menu, including some client examples  16:20 – Alexis brings the episode to a close with a review of what we talked about

Episode 03: Pelvic Floor Exercises

In today's episode, Alexis is educating us on pelvic floor exercises – what they are, their benefits, and how to approach them – and then leads us through a couple of rounds in real time. The episode emphasizes the significance of approaching exercise with caution, starting light, and learning to breathe correctly through the motions.  REMINDER: Before participating in any type of pelvic floor exercise program, it is important to get clearance from your healthcare provider, as pelvic floor strength training is not indicated for some folks.   🎧 PS - This episode has helpful visuals if you check it out on YouTube!     Welcome to The Alexis Anderson Podcast.  - - - - - - - - -    If you liked this episode of the Alexis Anderson Podcast, tell your friends! Find us on iTunes [https://podcasts.apple.com/az/podcast/the-alexis-anderson-podcast/id1883229563],Spotify [https://open.spotify.com/show/1xERaxCXFD5UhcB06NGmN9], and anywhere you listen to podcasts to rate/review/subscribe to the show.  Want more? Visit my website www.alexisandersondpt.com [https://l.instagram.com/?u=http%3A%2F%2Fwww.alexisandersondpt.com%2F%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnXMi82TyosgdXLxfuw6v3Ar-h0YcLlVntlVjglMCBIe4zCiuGbL9MBB1rPEI_aem_Cbgr2fELOYMG4UkGn7jh8A&e=AT6wgk8oCylKSx4GcbPTiTweV7AiYZanBkQ-W37qNde-XXJt0Ml_COxQqU35Mrge_eiGSU1RdPdf1tYMbqto4gWwo8AvWniYJVmvYOAKsA], and connect with me on Instagram (@alexisandersondpt [https://www.instagram.com/alexisandersondpt/]). Thanks for listening and joining the conversation!    RESOURCES AND REFERENCES  * Episode 01: Pelvic Floor 101 [https://podcasts.apple.com/us/podcast/the-alexis-anderson-podcast/id1883229563]   SHOW NOTES  0:57 – A welcome and introduction to what we are talking about today!  1:44 – We run through a quick review of what pelvic floor muscles are, what they do, and how they are affected by exercise  4:12 – Alexis discusses when pelvic floor exercises can come in handy, and what they can help remedy   7:25 – Alexis starts off with some reminders as you prepare to exercise your pelvic floor  9:02 – Alexis describes the two types of exercises given to pelvic health patients  10:00 – Alexis leads us through a couple of rounds of pelvic floor exercises  15:43 – Alexis brings the episode to a close with a review of what we talked about

Episode 02: Belly Breathing and Total Body Relaxation

In today's episode of the Alexis Anderson Podcast, Alexis is teaching us about the parasympathetic nervous system and how belly breathing and full-body relaxation techniques can activate this system to reduce stress, relieve tension, and promote overall well-being. Join in as she guides us through a calming practice to help relax, let go, and optimize our systems in the process.   For your safety: Please do not complete this practice while operating heavy machinery or on the go.  🎧 This episode has helpful visuals if you check it out on YouTube!     Welcome to The Alexis Anderson Podcast.  - - - - - - - - -    If you liked this episode of the Alexis Anderson Podcast, tell your friends! Find us on iTunes [https://podcasts.apple.com/az/podcast/the-alexis-anderson-podcast/id1883229563],Spotify [https://open.spotify.com/show/1xERaxCXFD5UhcB06NGmN9], and anywhere you listen to podcasts to rate/review/subscribe to the show.  Want more? Visit my website www.alexisandersondpt.com [https://l.instagram.com/?u=http%3A%2F%2Fwww.alexisandersondpt.com%2F%3Futm_source%3Dig%26utm_medium%3Dsocial%26utm_content%3Dlink_in_bio%26fbclid%3DPAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnXMi82TyosgdXLxfuw6v3Ar-h0YcLlVntlVjglMCBIe4zCiuGbL9MBB1rPEI_aem_Cbgr2fELOYMG4UkGn7jh8A&e=AT6wgk8oCylKSx4GcbPTiTweV7AiYZanBkQ-W37qNde-XXJt0Ml_COxQqU35Mrge_eiGSU1RdPdf1tYMbqto4gWwo8AvWniYJVmvYOAKsA], and connect with me on Instagram (@alexisandersondpt [https://www.instagram.com/alexisandersondpt/]). Thanks for listening and joining the conversation!  SHOW NOTES   1:04 – Alexis shares what is happening on the podcast today!  1:33 – Alexis defines the parasympathetic nervous system and its functions  2:47 – Alexis introduces belly breathing and its importance  4:27 – Alexis notes that learning to relax takes PRACTICE – and a safety reminder!  5:28 – Alexis suggests getting into a position where your body feels supported and you can relax   6:33 – Alexis leads us through a guided belly breathing and total relaxation practice  18:31 – Alexis brings the practice – and this episode – to a close