Principles of the Paula Method
The Paula Method – ring muscle (circular muscle) exercise – is a unique approach based on the body’s natural ability to heal itself. The method evolved from the discovery of the special interrelationship between the body’s ring muscles and their influence on the entire body. Their functioning reflects the basic movement of every living organism – a pulsating rhythm of expansion and contraction.
The method makes use of the remarkable ability of the ring muscles to activate the practitioner’s innate capacity for healing, recovery, and improved quality of life.
The Secret of the Ring Muscles
Paula Garbourg, the founder of the method, discovered the potential of training the ring muscles. The more she explored these muscles, the more she found that they are interconnected both with one another and with all the body’s systems. Through practice, they awaken the body’s ability to balance and heal itself.
The system of ring muscles – the sphincters – includes voluntary ring muscles located at the body’s openings, as well as involuntary ones found in the digestive system, urinary system, and other internal systems.
This system is composed of:
- Voluntary ring muscles: around the eyes, mouth, urethra, and anus.
- Involuntary ring muscles: within the urinary and digestive systems, and in additional internal systems.
It also includes ring-shaped organs that function similarly to ring muscles, such as the eyeball, nostrils, and parts of the inner ear.
As a holistic system, the ring muscle network is uniquely connected to the diaphragm and affects the digestive, circulatory, nervous, respiratory, urinary, and reproductive systems, as well as the muscles of the limbs, skeleton, and posture.
According to the method’s philosophy, the ring muscle system mirrors the entire body. An imbalance in one ring muscle – such as weakness or over-contraction – will be reflected in others, as well as in the related body systems. Conversely, imbalances in body systems can affect one or more of the ring muscles.
What the Method is Based On
At the foundation of the method is the use of a well-functioning ring muscle as a key to balancing other ring muscles whose activity is impaired. In a similar way, the ring muscles can be used as a key to strengthening and balancing skeletal muscles and involuntary internal systems.
In a healthy, balanced body, the activity of the ring muscles naturally resonates and triggers chain reactions among themselves and with the skeletal and internal muscles.
Dispelling Myths About the Method
Myth: The method deals only with ring muscles.
Reality: While training of the ring muscles is unique to this method, there are also many exercises involving skeletal muscles, limbs, abdominal muscles, imagery, intention, touch, sensory work, and free movement (see article on free work).
Myth: The method is only about contractions.
Reality: Every contraction is always followed by a release. Contraction–release is a fundamental movement of all living organisms, and release itself is a key element. In addition to contraction–release, there are opening–release exercises, opening–contraction exercises, relaxation exercises, sound exercises, continuous flowing movements (circles, figure eights, side-to-side), and more.
Myth: The method is only for strengthening the pelvic floor.
Reality: While it is highly effective for strengthening and balancing the pelvic floor and its related symptoms, it also addresses a wide range of issues: posture, breathing, digestion, stress, pain, muscle weakness, and more.
Myth: The method is only for women.
Reality: The method is equally suitable for women, men, and children, addressing the unique needs of each age and gender.
Myth: Practice is done only lying down.
Reality: Exercises can be performed in any position – sitting, standing, walking, during daily activities, and even during sports.
Practicing the Method
Practice in the Paula Method is based on individual assessment and is personalized. Exercises are very simple, their execution is intentional, but the body’s responses to them are spontaneous. The method is accessible at any age and in any state of health.
In practice, activating voluntary ring muscles resonates through the rest of the ring muscle system and the entire body. This creates chain reactions that awaken the body’s potential for self-healing. The uniqueness lies in learning to allow these responses without initiating or controlling them.
Example:
To improve posture, the practitioner is given a specific ring muscle exercise that naturally leads the body to improve posture, without being told how to stand or hold the abdomen or back. The same applies to breathing – selected exercises naturally affect the diaphragm and intercostal muscles, leading to improved breathing.
Daily Practice
For best results and long-term improvement, daily practice is recommended – both lying down and in various positions tailored to the individual, as well as in small doses throughout daily activities.
Practice can take one or more of the following forms:
Exercise and Chain Reactions
Focused, attentive practice allows observation of the spontaneous reactions that follow each exercise – these are called “chain reactions” in the method. The deeper the attention, the greater the individual’s ability to perceive and express a variety of spontaneous healing responses.
For example, practicing an eyelid contraction–release might lead one person into deep relaxation, another into breathing work or sound production, another into subtle movements, another into vigorous motion, and yet another into emotional or meditative states.
This approach is based on the idea that letting go of the need to control the body, and abandoning the separation and compartmentalization of its functions, makes true and deep healing possible.
Awareness – Or Not?
Sometimes chain reactions occur without the practitioner’s awareness, yet healing still takes place.
Free Practice – “Paula’s Free”
Another unique feature of the Paula Method is free practice, which encourages spontaneous healing movement. This occurs simply by granting permission and intention to act from one’s personal need, in any domain – physical (movement, sound, touch), mental (imagery), sensory, emotional, and so on. In this way, the individual connects to their own diverse sources of healing.
Practice as Second Nature – Integrating the Method into Daily Life
Because of the nature of Paula Method exercises, they can easily be integrated into daily life. This not only maintains the benefits of treatment but also develops health-supporting habits, improves overall well-being, changes faulty patterns, and builds awareness for healthy functioning throughout the day.
Examples:
- At home: While sitting (watching TV, at the computer), standing at the sink, cooking, eating, drinking, during elimination, when standing up or sitting down, going up and down stairs, reading, talking on the phone.
- Outdoors and at work: While driving, working at the computer, flying, standing in line, walking down the street.
- In activities and hobbies: Dancing, sports, playing music, singing – even professionally.
Even when exercises are done casually during daily activities and without paying attention to chain reactions, they still have a positive effect on areas in the body that need balance. Over time, this leads to habit change, better posture, improved breathing suited to activity, enhanced coordination, and optimal muscle tone.
Incorporating exercises into various activities enhances health and performance – and practice soon becomes second nature.
Benefits of Practicing the Method
- Tailored to each person at any age and health condition.
- Improvement often begins quickly thanks to independent practice from the very first session.
- Accessible and easy to incorporate into daily activities.
- Benefits appear in many dimensions – not only physical – including greater body confidence, deeper connection to the body, improved attention, better daily habits, and encouragement of creativity, authenticity, flow, and individuality.
- Independence – after the training period, the practitioner has tools to continue practicing independently, without reliance on a teacher.
