Katrin with Love
Helping you put vaginismus in the past, for good
Pain Free And Intimate Recipe
A Healing Journey Of Overcoming Vaginismus
The complete guidance you need to claim your sexual freedom
You may be hesitant about talking about vaginismus with ANYONE, like I was for a long period of time...

That's why I created an online journey that you can benefit from on your own time, from the comfort of your home!

It's a detailed collection of insights and practices to help you overcome vaginismus, created from the heart. 

The complete support through the physical practices of the journey, as well as the often overlooked emotional healing that needs to take place!
Value: Absolutely Priceless
Pain Free And Intimate Recipe Is $555
You get the Pain Free And Intimate Recipe for the one-time payment of $555! (Or if you prefer, 9 monthly payments of $77!)
Is This You...?
You say no to meeting up with girlfriends anymore because you can't stand the conversation going to sex.
You want to be happy for their AH-mazing sex lives, you really do, but every time it's mentioned, you're reminded of the blatant emptiness you feel inside knowing their wild amounts of pleasure feels like only pain for you.

You barely hold yourself together as you get dressed and make your way out of the doctor's office.
How in the WORLD do people get through these pelvic exams and are just 'fine' after?! It makes no sense to you why your body is acting in this way - your butt was literally lifting off the table trying to avoid the cold, piercing touch of the speculum. Even though consciously you told yourself that THIS time, you'll figure out a way to just get through it, you just couldn't. And though you thought pushing through the pain was the best option here, you absolutely NEVER want to do that again. 

You see your partner doing his best to support you, to show his love, but you can see in his eyes that something is missing that you just can't provide.
And you're feeling incredible amounts of guilt for not being able to have a full and complete sex life with him. Sometimes you are so convinced that he deserves better and you're simply not good enough, that you're on the verge of breaking up. Every time you talk about it, he talks you out of it, but you don't know how much longer that game will go for.

Every time your partner is inside you, you fight back your tears of agony.
You press him against your chest so he can't see the pain written all over your face. You wish things would be different but you just want HIM to be happy and you can't risk losing this relationship. So you grit your teeth through the pain and try to mentally escape the moment. You count down the minutes and seconds until it's over so you can roll on your side and try to sleep the pain away. 

You lay in bed in tears, with your slimy dilator by your side again.
Disappointed that it didn't go fully yet again, and the little bit that it did had you feeling like someone lit a fire inside your vagina. The burning is indescribable and you simply can't understand how these dilators are meant to be helpful if they're only causing you pain! There must be something you're missing, but every time you've tried to talk to someone about what is going on with your body, you've been met with blanks stares or worse, the 'you just need to learn how to relax' line. You get off your bed, wash the lubricant off your dilator and put it back in the dark drawer where it belongs.

You feel like the tightness in your body is getting worse every day.
Even though you're not consciously aware of the tight muscles between your legs, each attempt at penetration is a reminder of what's really going on. What's most noticeable is the pain you're feeling in your jaw, neck, shoulders, back and even hips and knees and you don't know how much longer you can go with this constant discomfort in your body.

You see couples with little kids at the park and you heart drops.
You feel hopeless about being able to have penetrative sex to get pregnant in the first place and let's not talk about pushing a baby out of your vagina! You want to be a mother so bad, and the unknown of building a family is starting to be unbearable.

You feel like your body is betraying you and you hate that you can't seem to 'just relax' like your doctor told you.
You tried their other recommendation to  have a glass of wine, and even a bottle, but nothing could drown out the physical pain of penetration. Even a tampon can't go in and when you go to sleep at night, you can't help but think that you're failing as a woman... You're starting to lose faith in yourself.

Every day, you think of how MAYBE you should freeze your eggs.
Your fertility clock is ticking and having kids of your own is starting to feel even less attainable. If you don't figure this out and put an end to this pain, you may never make your dream of a happy family come true. And you fear that even your partner would leave you to pursue someone who can be the mother of his children. In 5 years and even in 10 years, you would be alone, wishing things were different. Cursing vaginismus and everything it has ruined.
On Relationships
On Dilating
On Medical Professionals
I never thought that I would get to this point, especially so quickly. I am having painless and pleasurable intercourse now. This program was exactly what I needed. 
Thank you so much for everything! I can finally say that I am free! 

I am so happy and so grateful for everything! Thank you for putting together this beautiful program! I would not have been able to do it without it! 

I never thought that I would get to this point, especially so quickly. I am having painless and pleasurable intercourse now. This program was exactly what I needed. 

I think the most valuable part was the emotional aspect of the healing journey. I am not someone who typically likes to focus on the past. I like to just deal with the events that happen throughout life and just move forward. This allowed me to listen to what you had to say and really sit with how these things could have affected me. 

I remember I had your videos playing when I was getting ready for work and you were talking about the different possible causes of vaginismus and something just clicked for me. I had an aha moment where I realized that every interaction with men that I had been having in the past was fear based. I realized that even when my current partner (who is amazing, caring, and kind) reaches over to touch my hand, my whole body was tensing. I didn't realize that this was happening or even how deep the trauma I had experienced in my past was affecting me now. It was from this moment on that began to have success with the whole process at a faster rate. 

I did absolutely everything you told me to because I felt helpless. I trusted that you knew what I was going through and that even if I couldn't see how the things you were saying would help, I still did them. I did find that once I began to have small progress the progress began to get more frequent. I dedicated about 1-2 hours a day to my stretching, meditating and dilating practice. I won't say that it was easy, and it wasn't necessarily all that fun, but it wasn't by any means as hard as I thought it was going to be. 

And the entire process from the time I invested in the program to now having painless and pleasurable penetrative sex took 2 months and 1 week!

I remember when I started I really, really did not believe that it was going to get better. I had just accepted that this was my life and I had to live with it this way. 

THANK YOU SO MUCH for what you do. Thank you for being the one who has the courage to reach out and be a helping hand to strangers. You've helped me truly change my life. 

- Paige (23 years old, Ontario, Canada)
Without her program I would not be over vaginismus
I got married in April 2020 and my first time having PIV sex was uncomfortable, but it was not too bad. However, when my husband and I tried the next day we couldn't complete PIV sex at all. 

We tried after that for 4 months and again it seemed like my husband was hitting a wall, I got depressed frustrated and I cried almost all day and night.. 

I thought there was something wrong with me and with my body (thankfully my husband is very understanding). I went to the internet and googled my symptoms and there it was the word 'vaginismus' - finally there was a word for my situation after a whole 4 months. I was looking online and through social media I found out about Katrin and I thought I would give it a try. 

Katrin's first meeting was very natural for me, so so nice to talk to another person who went through the same struggle as I did. I cried while talking to her and she was so nice to me and explained all my struggle in a very comforting way... I knew I would trust her so I decided to invest in the Pain Free and Intimate Recipe and it was very helpful.

I did my breathing exercises for almost 1 month then started my dilation process from size 1 to size 3 for about 3 months. My husband shared the dilation process with me sometimes. I moved to to size 5 in almost 4 months while keeping my breathing and stretching exercises. 

Then at the beginning of 2021 we tried PIV sex and WE DID IT FOR THE SECOND TIME with no pain I almost cried from happiness I could not believe it. After that it was little bit uncomfortable for sometime but I kept my breathing, stretching, pelvic floor exercises and dilation process going until we had complete PIV in May 2021. After that I have been completely over vaginismus! I cannot thank Katrin enough she was so patient, she listened to my problems and without her program I would not be over vaginismus. 

One advice I have for all ladies who are suffering from vaginismus please don't give up it is 100% curable. Another advice let your partners (if you have partner) share your experience with you. My husband massaged my thighs and helped me with dilation and that was a breakthrough for us. 

I also got pregnant in June 2021 unfortunately I miscarried that pregnancy but we are ready to have a family by God's will. 

Thank you so much Katrin for all that you did for me!

- Omniya (31 years old, Woodbridge, USA)
You May Have Tried Some Of These 7 Common Strategies To Overcome Your Pain And Found Little To No Results
1. Confided in a friend
You talked to your best girlfriend, then had to deal with her confused or negative reaction to your 'abnormality'.

2. Took an information-only approach
You scoured the internet for answers, discovered you're practically alone in this and took no action towards recovery.

3. Visited your doctor
You overcame your embarrassment and explained your issue to your doctor, only to be told that you 'just need to use more lube'.

4. Went to a sex therapist
You spent countless sessions with a therapist unsuccessfully trying to identify a childhood memory that made you this way.

5. Saw a pelvic floor physiotherapist
You finally found such a specialist on the other side of town, but stopped going because it was pricey, or due to the COVID chaos.

6. Tried dilating
You bought dilators, self-inflicted unnecessary pain as often as you could muster up the willpower, saw no progress and gave up.

7. Did nothing
Since your body is sending you a strong message, you just tried to accept that you don't need or want intercourse in your life.

I've been in your shoes. None of the above worked for me either.
What Have You Been Missing?
You see, the defeat you experience from the strategies you tried so far is just a symptom of an incomplete plan.

By trying to overcome vaginismus in the dark all by yourself, you're accidentally amplifying your pain... Sliding further down the slippery slope.

Your continued pain is NOT your fault! You have all the right intentions! Just like with cooking though, for the meal to be a slamming success, all the ingredients need to be added at the right time and in proper quantities.

That's why you want a recipe.

You may also want to witness others creating their culinary masterpieces in their own kitchens and be re-assured that you're actually on the right track.

So the problem is that you're missing the recipe. That structure. And support too.
THIS Can Be You!
You're kissing on the couch and can fully relax and surrender into the experience.
All that's on your mind is how much you want him inside of you. And you know you don't have to wait! You don't need to be careful, or go slow anymore. A quickie is possible for you now and you love that you can get turned on and take him in so quickly and effortlessly. It's like your body wants it as much as YOU do!

Every morning as you look at yourself in the mirror, you feel like your body is on YOUR team.
In fact, you love it and all the pleasure it has helped you experience. You feel like the past pain between your legs is a distant memory and it has been overshadowed by all of the deep orgasms you've felt during penetrative sex experiences! You're so grateful you stuck through the healing journey and came out on the other side.

At  social gatherings, you welcome any and all flirting with potential partners because you now have nothing to be afraid of.
You can have one night stands if you wanted to! EASY. And you never again have to wonder how and when to tell a date about the limitations to the kinds of sex you can have together. Your sexual debut with each partner can happen as spontaneously as you want it to!

You're walking out of your doctor's office, feeling like a BOSS!
Another pain-free pelvic exam in the books. Yeah, the medical system is flawed in many ways and has let you down countless times, but none of that matters anymore. Even while laying on those far from sexy crinkly paper sheets at the doctor's office, you know how to relax your pelvic floor muscles at your will and allow the speculum inside you with no pain whatsoever. 

You can wholeheartedly participate in any and every conversation about sex with your friends.
When sex comes up in conversation, you not only listen with curiosity, but are dying of excitement to share your own pleasurable experiences. You even get aroused as all the juicy love-making moments replay in your mind and you take your time choosing which stories to share. Your girlfriends are wide-eyed and listen with awe, perhaps secretly wishing their love life could be as fun as yours!

It's Valentine's Day and you can't wait to surprise your long-term partner with the sexy lingerie you bought yourself you decided to be adventurous with tonight.
A couple of new sex positions on the menu that you KNOW are going to feel amazing for both of you. You seductively approach him with playful confidence and can't wait to expand your horizons when it comes to what's possible for you in the bedroom. With penetration being a regular event on the menu of your sex life, the possibilities of sex have taken incredibly adventurous twists and turns lately and you're loving the sex goddess you've become.

Your partner is cuddling you in bed after an amazing hour of sex, with all the touching, kissing and penetration that you shared.
Your head rests on his shoulder and his hand caresses your inner thigh and he tells you how beautiful you are. And this time, you whole-heartedly believe him. You're SO in love with him in this moment and realize that you've finally fallen in love with yourself and your body in the same way. You ARE beautiful and you know it.

You wake up to a little munchkin slowly opening your door and climbing into bed with you and your husband.
You squeeze your daughter's tiny hand are are so grateful to have her in your life. You can't even imagine life without her. She hugs you tight, you feel her warmth against your skin and she tells you in the most beautiful voice you've ever known, "I love you, mommy." THAT unparalleled love is what you'll live for for the rest of your days.
Now is the time to create this beautiful life for yourself.
So much of this pain was unnecessary if you only had the right guidance and support...

What you needed is someone to deeply care for you. To helping you break the Cycle of Pain and climb out of the slippery slope you've been stuck in. You needed someone to guide you in the emotional healing journey of it all, so you can let go of your past and create a fresh sleight for a pain-free future! You needed to be taught HOW to gain awareness and control of your pelvic floor muscles so they would stop contracting against your will. To release the built-up tension that has tainted your love life for so long. And equally importantly, to learn how to avoid it building up again!

You just needed that love and support. And you deserve it ALL.

You deserve to rediscover your self-love and sexual confidence. To create an amazing intimate relationship with yourself - rooted in safety, self-acceptance and love. Compassion AND passion! 

A sex life, free of shame, suppression and physical pain CAN be yours! A sex life that is pleasurable! WILDLY pleasurable in fact, more than you ever thought possible.

YOU deserve to put vaginismus in your past, for good.
We were able to have pain free, stress free and pleasant penetration!!
Over the last week I have had several sessions with my partner where we were able to have pain free, stress free and pleasant penetration!! 

Last Sunday, we managed full penetration for the first time. It was so much easier than I had thought.. I had bought a realistic dildo (12.5" circumference), which had been quite tight to insert, but we decided to skip it, as I was very relaxed after using my largest glass dilator... And it was quite effortless and... pain free, of course.. That time we were only in for a few minutes, but enough to leave me wanting to try again!

Right on cue, the next time we tried, it was also successful, although that day I didn't even dilate before trying it and it took a bit longer to insert the penis, as of course the vagina was not pre-stretched...

That morning, I feel like a confirmation had taken place, as we were quite a while longer together again - enjoying my body getting used to it, feeling "new" things and generally being in awe of my own progress. (This was in a new position and without prior dilating... cannot believe I gave it a go!) Some movement was possible, but I stopped him whenever it felt it was impacting my level of relaxation and potentially contracting me... I want nothing less than bliss...

Third time was this morning, I used my glass dilator (11cm circumference, which had seemed to me when I received it like I'd never be able to insert it, and now it takes only a couple of minutes a few good breaths..) And after that we were again able to pretty much let the penis slide in!

I think I still cannot fully feel the emotion, or maybe this long journey has prepared me so well that I can simply be with it. With picking the fruits of my careful, thoughtful and soon more embodied path, and it seems no strong emotions come - just a quiet calmness and joy to be together with the man I love in such a physical way...

I read my own words and, even though the last couple of months I've known this was very close (and had no doubt this was a matter of days/weeks for me, rather than months), my light-bulb moment was when, as part of her free Masterclass, Katrin mentioned she never thought the end of her journey was so close, and was surprised when it happened. There is also a feeling of strangeness and disbelief in me. It has been a very long (life!) journey and lots of things need to fall into place now, and that's not going to happen in a week, I know it, despite all the psycho-emotional work that's already behind me... 

But on the other hand, I am calm and grateful to myself, to my body, for having followed my pace, for having followed inspirations and taken the next step I felt was right. Also to my body for being exactly how it is, and for its wisdom and intelligence, that I initially didn't believe in, and then sometimes doubted. 

By now we've tried 2 or 3 positions (me on top, him on top and sideways, facing each other), I find, regardless of the position, if I am able to relax, then I'm good. The other day that didn't seem possible with me on top, and this morning I surprised myself in that it was possible!! Every moment, checking in with myself is vital. I am not the same on different days, even in different moments of the day!! Very important, when my partner was getting carried away and was moving a bit more than felt safe for me, I immediately said it, and he responded also immediately, so as to avoid my body getting a message of "alarm, dangerous movement!!". That I also find crucial. 

I am very much exploring - this morning we were quite a while together with him inside me, enjoying my body getting used to it, feeling "new" things and generally being in awe of my own progress... Movement started to feel somewhat pleasant, when he did it slowly enough...

I just want to say to you all, don't ever doubt you will get there, the journey brings us exactly what we are needing, I know you are all doing amazing inner work, and also looking after your pelvic floor more and more, and, as one of my teachers says: your success is unavoidable!!

Katrin has been pivotal for me, both the online material and having listened to her live have been key, as little gems she shared helped me understand where I was and what I was needing to overcome that experience... Now lots of new things to be learned and new feelings/sensations beckoning - and I am here, as I've been lately, ready to continue this fantastic journey...

Katrin, thank you, thank you, thank you for your life path, for your professional path and for your warm heart that has kept you going on both... You are a big part of what has brought me here.

Thank you for forming this community, and being there and sharing your experiences too! This makes a difference.

- Pilar (46 years old, Maidenhead, UK)
The whole journey was almost 2.5 years with 2.4 years of doing my own research. I made some mistakes, wasn’t sure what to do... But with one month of proper guidance with Katrin I overcame my vaginismus within a MONTH!
I am someone who has never used a tampon or had any vaginal checkups before my marriage. 

I got married in 2017 and had a very painful experience when I and my husband tried for PIV sex for the first time. It was very painful during penetration and penetration was almost impossible. I told my mom about this experience and she told me the sex is painful for the first time. And this painful experience had a great impact on me... 

At that point in time I never really know what vaginismus was! I found out about vaginismus when I was randomly searching for the reason for painful sex. But I barely thought that I could have vaginismus. We tried for PIV sex a few more times during our first year of marriage and penetration was impossible every time. 

I cursed myself for not being like every other regular woman who enjoys sex and finds it’s a cakewalk for them. I started going to grad school in 2018 and my husband was in a different city with his job. So, we never really spoke about PIV sex for the next year. After my graduation, I started to stay with my husband and by that time we knew it was really an issue and I need a doctor visit. So, I made an appointment with gynaecologist and explained her my situation, she gave me the dumbest answers like I am too young to take up sex (my inner voice, SERIOUSLY, I am 26 years old) and she suggested some numbing creams, suggested me to take wine and also said there will be chances that I need to go with some SURGERY. 

I was all over the place, started crying and was asking my husband to leave me as I am not any worthy to have him. He has been supportive during that phase and told me if I cannot deal with PIV sex, he is okay to not have PIV sex for his life. 

We then visited a psychiatrist to see if it's some kind of psychological problem. By that time, I researched a lot about vaginismus and some pelvic exercises. I asked her about pelvic exercises, and she said these exercises won’t work for me. I felt more depressed after that visit. My husband and I thought of using dilators, so I got the first 3 sizes of dilators and a vibrator. For almost a week we did the dilating practice and I was able to make it up to 3rd dilator and after which it was again very painful to insert the 4th one. 

I again gave up for almost a year and then I found her Instagram page @pain.free.and.intimate. I was a silent follower of this page for almost a month and then messaged Katrin with few questions and then set up a one-to-one session with her on January 2nd 2020. I told her my situation and how I am not able to go upsize in dilating and she suggested me the pelvic wand and believe me it worked like magic. 

She also told me about her online course, I went ahead and invested in The Pain Free and Intimate Recipe and implemented the dilating guidance during my dilating practices. I did my dilating practice every day and was able to upsize to 5th dilator within 20 days! I then realized I was contracting my hip muscle which is the reason for impossible penetration and started to do stretching exercises and breathing practices from the intimate recipe and was able a take my hip muscle under my control.

After dilating with 5th dilator for a week, I wanted to give it a try for PIV sex and I followed my daily practice of doing some massage with the pelvic wand, dilate with 4th dilator and 5th dilator and PIV sex with my husband. On the very first try, I was able to have complete penetration which is a great achievement for me and after the 3rd try, we had complete PIV sex!!

The whole journey was almost 2.5 years with 2.4 years of doing my own research. I made some mistakes, wasn’t sure what to do... But with one month of proper guidance with KATRIN I overcame my vaginismus within a MONTH! 

THANK YOU VERY MUCH KATRIN for your help and suggestions. This means a lot to me. Apart from my partner, I wasn’t able to discuss this with anyone until I found you.

This was a long story to read but I hope it made you feel nothing is impossible and anyone can overcome this fear with proper guidance and commitment!

AND as the cherry on top, I am very excited to share this happy news - my husband and I were blessed with a baby boy on November 9th 2020! I started 2020 with vaginismus, had a one-to-one session with Katrin on January 2nd and I never imagined I will be able to start a family this soon.

Thank you Katrin for all the support in my journey of overcoming vaginismus!

- Sowmya (27 years old, Frankfort, USA)
I finally had pain free sex!
I shared my journey with you about vaginismus not too long ago…

Well, I just wanted to say that I finally had pain free sex!

Just about a month ago it was so hard and painful to put a tampon in and I felt unworthy afterwards. I felt like I was less and I felt like giving up at first… 

I started reading your blogs and your advice about vaginismus and on how to use dilators. I paid attention to what my body needs… I started to love my body more. To connect to myself and love myself more than ever before.

I learned I have the ability to control my mind and how I feel. Whenever I used my dilators, I felt for the trigger points and I added a little pressure (not a lot though) to train my body and brain to not be afraid anymore. 

When my partner and I decided to do it again since the first time we tried and it was not successful, I was scared that it would be the same all over again. This time, I did feel a little bit pressure and I kept breathing in and out before we tried it and next thing I know, we did it!

I cried tears of joy because I never thought it would happen! And since, I’ve been doing amazing. 

I just wanted to say thank you so much for making a platform and for not making me feel alone. Because of you, I was able to conquer and defeat vaginismus! You’re such an inspiration to me and to young women who experience vaginismus…

I kind of have strict parents who raised me with “don’t have sex” and I couldn’t tell them about it… However, it felt beyond relieving to tell you because you’re just so inspiring!

The whole aspect of sex is still new to me but it makes me happy knowing you’re right there with me through my journey! I seriously can’t thank you enough. Without the information you give and everything, I wouldn’t have known what to do.

For those struggling with vaginismus and feeling that you’re not enough, know that you can overcome this. It may take time, but it’s gonna be so worth it at the end.

- Maria (19 years old, Dallas, USA)
Let's Talk About What You Get...
The Pain Free And Intimate Recipe is made up of ALL the stand-alone healing journeys below. 
Setting yourself up for success, emotionally
This is a collection of insights into the deep, emotional healing that the pain free and intimate journey calls for.

First, I share the raw details of every single event that I believe caused my experience of vaginismus. Some events I'm sure you can relate to, while others I guarantee you'll be surprised by!

Then, you learn about the impact of life's events on your nervous system, and how they created the body response of vaginismus. You are also armed with key practices to help you heal from the past and create a fresh sleight on which you can build a pain free and intimate future.
This Journey Stand-Alone Is $197
You'll receive guidance for EACH of the topics listed below, in video format. Nothing in Emotional Healing Journey will need to be physically shipped to you.
Getting Started
For Those Who Prefer Reading Along

Why An Emotional Healing Journey

You're NOT The Weird One With The Problem
Understanding Trauma
What Is Trauma?

​​The Internal Alarm System

The Impact Of A Broken Thermostat

It's NOT A Dysfunction

​​The Emotional Healing Journey

​​Logic's Role In Sexual Trauma

​​Family Systems As A Source Of Trauma (Trigger Warning)

What Really Created Vaginismus For You? (Trigger Warning)

- Tickling Terror

- My Childhood Injury

- Don't Touch That

- Intimacy? What's That?

​​- Self-Care Or High Performance?

- Nervous System On High Alert And Fear Of The Masculine

- The Sex Talk

- Embarrassment And Shame

- Playing Pretend In Private

​​- Perception Of Violence

​​- Repression Of The Feminine

​- The Sex Ban

- How About You?
The Impact Of Unresolved Trauma
Unresolved Trauma

Do You Have Unresolved Trauma?

Change Is Possible

Put The Fire Out First
How To Begin Resolving Trauma
Resolving Trauma

The Danger Of Shame

Self Expression

Societal Conditioning

Safety First

Safety = Slow

Curiosity Killed The Pain

​​Parts Of You
A Therapeutic Approach
Considering Therapy

What Makes For A Good Therapist?

Red Flags

​​Therapy 101

The Ups And Downs
Moving Past Trauma
How Do You Know Trauma Is Resolved?

The Other Side Of Trauma

​​It Starts With Self-Awareness
Life After Vaginismus
When Vaginismus Is Behind You

​​I'm Glad I Had Vaginismus... Um No
Engaging In The Process Of Emotional Healing
Deeply Engaging In Emotional Healing

Life's Experiences

The Red Mustang

The Impact

What Now?

An Image Triggered An Emotion

​​Cleaning Images Of The Past

The Healing Impact

How Does This Relate To Vaginismus?

How Do We Clean?

Cleaning In The Heart

Path To The Heart

Let's Get Practical

- Unity Breath And Journey Into The Heart Meditation

- Unity Breath, Journey Into The Heart And Tibetan Cleaning Meditation

- Releasing Intense Emotions
Wrapping Up
Celebrate Yourself!

What's Next?
Your relationship with pleasure, re-freshed
Whether you're partnered or not, it's crucial to find safety in intimacy, rekindle your love for your body, explore your sexual desires, and be able to openly communicate your preferences and boundaries.

This is a collection of exercises to help you approach intimacy in an intentional way that prioritizes each dynamic of giving and receiving touch. 

So that you are more present in your body versus being distracted by the mind. So that you discover your true sexual desires free of shame or the tendency to please others. And so your authentic sexual self feels honoured and heard.
This Journey Stand-Alone Is $97
You'll receive guidance for EACH of the topics listed below, in video format. Nothing in Rekindling Intimate Connection will need to be physically shipped to you.
Foundations Of Finding Safety First
Exploring Safety And Pleasure Through Touch

Want To Vs. Willing To
Exploring Pleasure
​​Giving Vs. Receiving

What Is Pleasure?

Finding Pleasure In Your Hands Game
Taking And Allowing
Taking And Allowing Dynamic

Taking And Allowing Game
Giving And Receiving
Giving And Receiving Dynamic

Giving And Receiving Game
Putting It All Together
The Wheel Of Consent

The 3 Minute Game Dynamic

The 3 Minute Game
Navigating Relationships To Self And Others
​​How To Rekindle Intimate Connection, Guided By A Surrogate Partner Therapist

Loving Who You See In The Mirror

Genital Pain In Relationships: A Man Found Out What Being Supportive Looks Like And Shares His Story

Inside The Mind Of Your Partner: Exclusive Interview About Vaginismus And Relationships
Wrapping Up
Celebrate Yourself!

What's Next?
A gift of relaxation not only for your pelvic floor, but for your entire body
Being able to insert anything into your vaginal opening starts with becoming aware of your pelvic floor muscles.

This is a collection of exercises, both written instructions and delivered over video, to help you achieve this awareness and gain conscious control of your pelvic floor muscles. 

So you can learn to relax them at your will.

It includes clear guidance on breathing, reverse kegels (NOT the standard ones), stretching and massage exercises that you can easily incorporate into your self-care and fitness routines.

You'll also love the guided meditations I've recorded for you!
This Journey Stand-Alone Is $37
You'll receive guidance for EACH of the topics listed below, in video format. Nothing in Pelvic Floor Relaxation Exercises will need to be physically shipped to you.
Getting Started
For Those Who Love Reading Along
Pelvic Floor Relaxation Exercises
What Are Pelvic Floor Relaxation Exercises?

Achieving Pelvic Floor Awareness

Pelvic Floor Awareness Exercise
Why The Correct Breathing Technique?

Belly Breathing Exercise
Guided Meditations
Finding Safety And Relaxation Meditation

Pelvic Floor Relaxation Meditation

Womb Space Healing Meditation

​​Deep Rest Meditation
Reverse Kegels
Why Reverse Kegels?

Reverse Kegels Exercise
Why Full Body Stretching?

Stretching Exercises

Dance It Out
Manual Release
Deep Tissue Massage

Hip Tension Release
Jaw Relaxation
Jaw Relaxation Exercises
Wrapping Up
Celebrate Yourself!

What's Next?
The way I wish I dilated from the beginning
Being introduced to dilators briefly and only theoretically, I SLOWLY figured things out by myself and made A TON of mistakes. I caused myself unnecessary pain, significantly delaying my healing.

So you can avoid all the mistakes that I made, I created step-by-step guidance to help you in your dilating process.

I share both the theoretical AND practical aspects of an effective dilating practice, including tips and intricacies that only someone who has experienced vaginismus would know. And I stick to the golden rule of taking pain COMPLETELY out of the equation, so you can use your dilator set one time through and never have to touch them again.
This Journey Stand-Alone Is $297
You'll receive guidance for EACH of the topics listed below, in video format. Nothing in Pleasant And Effective Dilating will need to be physically shipped to you.
Getting Started
For Those Who Prefer Reading Along

How To Relax The Pelvic Floor, Revealed By A Pelvic Floor Physiotherapist
Why Dilating?
Dilating Effects

Pre-Dilating Check-In

Setting Yourself Up With The Tools
Using Dilators Preparation
Your Dilating Practice

Cleaning Your Dilators

Creating A Safe Space

Yoni Gazing
1st Dilator
Close By



Feeling Discomfort?
Tips And Moving Up Dilator Sizes
Angle Of Insertion

Timing Matters

The Role Of Pleasure

Transitioning To Using Tampons

When Are You Ready To Move Up Sizes?

Transitioning Sizes

Feel Like You're Hitting A Wall Inside?

Feel A Tight Squeeze At The Opening?

Feel Like You Need To Pee?
Internal Massage
Trigger Point Release
Transitioning To PIV Sex
Dilating With A Penis-Like Tool

Partnered Dilating
The Finale
PIV Sex!

​​Tips To Make Your Pelvic Exam A Slamming Success
Wrapping Up
Celebrate Yourself!

What's Next?
Value: Absolutely Priceless
Total Value Of The Stand-Alone Journeys: $628
A real chance at a vaginismus free life is priceless. And if we had to put a price tag on it...
You Get Pain Free And Intimate Recipe For Just $555
You get the Pain Free And Intimate Recipe for the one-time payment of $555! (Or if you prefer, 9 monthly payments of $77!)
You also get a loving support structure
Realizing that you weren't alone all along is an incredibly healing part of the journey. With a newfound vaginismus family, you'll feel supported, perhaps for the first time ever, by other amazing people who are on the path as you.

You'll also have my personal attention in the group, to answer your questions, share experiences and tips and celebrate your progress with you!

Your loving support structure is made up of your individualized digital planner, access to The Pain Free and Intimate Community Facebook group, as well as our Forums that live off-Facebook. 
Value: Absolutely Priceless
Pain Free And Intimate Recipe Along With Your Loving Support Structure Is ONLY $555
You get the Pain Free And Intimate Recipe for the one-time payment of $555! (Or if you prefer, 9 monthly payments of $77!)

30 Day Guarantee

No questions asked 30 day refund guarantee. If you are unhappy for any reason, get your money back.

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Honestly Katrin, it feels like a dream
Vaginismus is a very private struggle. At first I thought I was the only one that was going through this and I didn't even know what vaginismus was..

I felt abnormal and while all my friends were enjoying their sex life and speaking to me of their experiences, I was miserable not knowing what's wrong with me and I hated myself.

By the grace of God I found you while searching for answers on the internet since I had no one else to turn to.

And today, I'm so so excited to tell you that I've overcome vaginismus by the grace of my Lord and Savior Jesus Christ. Miracles do happen!!

You've helped me through this process in ways that I cant even begin to explain. The very thought of knowing that I have you by my side as a friend to ease my uncertainties at any hour knowing that you've been through it and you're an overcomer yourself, has made all the difference in my journey to overcome vaginismus. You are God given and I wish I can do more than just an email thanking you.. You're my best friend on this and some day I can only hope to return the huge favor.

This is how it went...

I started dilating more than a year ago but only made it to number 2 then stopped for a long while.. I recently started dilating again but I didn't go pass number 2. Anyway, after I think 2 weeks of using number 2 I stopped again for a week or so. Then I was messing around with my husband one day when he said let's try...

So I laughed and told him that he's to big for me because I'm only on number 2, but as we were fooling around I let him try and we ended up having penetrative sex! Entering was a little painful and there was a burning sensation but the whole thing went in and we actually had PIV sex for the first time!

I was so excited so again that night I wanted to do it and it happened. Still, entering hurt a little but once he's in I don't feel pain. The next day we had sex again and I had an orgasm for the first time in my life and wow.. I never want to stop having sex.

Up until now when he enters it hurts a little but it goes away as soon as he's in fully and then it starts to feel nice.. I do use lots of lube but maybe as we go along that pain will go away I'm not sure but I don't mind it.

I've spent so many years miserable and unworthy of having my husband, but.. JESUS Heals!! I truly believe that He has answered my prayers, I have read many stories and no one has overcome vaginismus by dilating with just the first 2 dilators, there's people that struggle to transition from number 5 to sex.. This is God and I would also encourage people to pray, because Jesus heals!!

My husband was the one dilating me, so mentally that became a safe space for me which resulted in the anxiety leaving. So for married women that are struggling with this, I would tell them to get their husbands involved. It makes a difference. 

Honestly Katrin, it feels like a dream, I can't believe that I'm able to have sex really.. Even reading your reply to my email, it's like wow, Katrin's telling me to enjoy sex.. Me! 

Again, thank you for reaching out and being so helpful regarding this.. You made me feel like I'm not alone in a time where I wasn't able to turn to anyone. Thank you so much for always encouraging me, you were more than just a beacon of hope and I'll always appreciate you. 

God richly Bless you for the wonderful person that you are. You don't just advise people of how to overcome vaginismus, you're apart of the whole experience, no one else would ever do this! 

Thank you for going through this with me even though I was a complete stranger.. You have a heart of gold to be able to do what you're doing. 

From the bottom of my heart, THANK YOU!

- Anonymous (26 years old, South Africa)
Thank you Katrin from the bottom of my heart for giving me the hope and strength to believe in myself, to stay patient and to truly listen to my body!
I always had the feeling that I am late in my life. 

I was one of the last girls who got their period, my body started to grow when everybody else was already dressed up "girly" and sexy. I had the impression that I was quite invisible for the majority of boys. My school classes were most of the time girls-only and with my hobbies (riding and dancing) I also hadn‘t much contact with boys in my free time. 

So the subject of intercourse was never current for me. I never used tampons because I didn‘t like the feeling and to be honest wasn‘t able to insert them. 

When I got my first boyfriend in the beginning of this year, of course the topic intimacy suddenly appeared. I really enjoyed my first experiences but was also a little overwhelmed. He had already had two relationships and of course intercourse - the majority of people around me weren’t virgins anymore and I felt the pressure to "finally" do it too. Even some of my closer people couldn‘t understand why I was waiting so long and why I didn‘t "just do it", didn‘t I love him? Or didn‘t he desire me? 

But I had the feeling that my body "closed" even with just the thought about sex. I had so much fear of pain and that it would not be possible to have penetrative sex in general. 

My personal early attempts to insert a finger alone at home have also been a... longer journey. First, it was nearly impossible, but with a lot of patience it worked but was not pleasurable at all - it sometimes felt so tight that I had the feeling a little knife entered me (a feeling which didn't encourage or increase my wish for sex of course). 

I was quite desperate, nobody seemed to have these problems. My closest friends listened to me and tried to encourage me, but didn‘t really understand and also didn‘t know how to help me. I felt like a weirdo. Sometimes I doubt myself: Was I just too "hysteric"?

I talked to my boyfriend about my fears and I am so grateful that he is supportive and patient. He didn’t put pressure on me and I could totally go at my speed. But inside of me my inner voice was asking: "Am I worth for him? How long will he wait and stay patient? What, if I can’t handle the problem fast enough, and his sex drive is so unsatisfied... Will he leave me? Will I lose my sex drive (which was luckily still there) when I have several frustrating experiences? Will he lose his desire for me when he must always "stop" himself? Am I ever able to have other relationships?"

I realized I couldn’t handle all these thoughts alone anymore and I did long research on the internet. But the result was, to be honest, not very satisfying. I was lucky when vaginismus was at least mentioned in some medical pages, but most of the articles were really brief and only described the symptoms and no help.

On Instagram I finally found some blogs where people with vaginismus told their stories. @pain.free.and.intimate was the page which I liked the most. Some of the other pages, to be honest, increased my fear because they were struggling, too and their description of their negative and fearful emotions in this vaginismus journey or posts about their unsuccessful attempts reminded me of my biggest fears.

Katrin, who has already successfully overcome vaginismus, gave me hope and reminded me with her posts, that with work on myself, everything is possible. She also talks about negative experiences, but in a more optimistic way. She emphasizes the aspect of emotional healing and presents plenty of physical AND psychical methods to deal with vaginismus that I heard for the first time and found very interesting. 

I decided to write her a direct message. She replied only a few hours later and really took so much time to answer all my questions, gave my plenty of advice, motivated me and celebrated my little successes. I was so glad to finally talk to someone who truly understands and had an open ear, didn't judge me or gave me the feeling to overreact. 

During our chatting, I began to think about potential reasons why I could have vaginismus and how I can cope with it. When I visited my gynaecologist, I checked that there aren’t any anatomical issues (yeah great, but I didn‘t get any other suggestions than "just relaaax your pelvic floor, that‘s all").
I found out that my mental blockades have to be solved - in my daily life I am a very ambitious person, who feels safer when I have everything under my control. I often put myself under pressure (without wanting it), compare myself to others and sometimes have the feeling of not being enough. I also often have the expectation that I must make everything as perfect as I can, I wanted to be good in bed and didn’t want to disappoint my partner. 

So I began to listen more to my body. 

When do I get tense and why? Is it really necessary that I stress myself for so many little things? I started to work on my mindset, to be more generous to myself and to be okay with not doing everything perfectly. I recognized that I benefit extremely from relaxation techniques or just stretching exercises. I take the time for this now regularly - for example before I go to bed or also sometimes during the day, I have the feeling that it clears my mind and connects me more with my body (the signals of which I mostly ignored before because I was more focused on other things). Additionally, breathing deeply supported this process, too. 

Another fear was that I was very afraid of getting pregnant so I guess that I unconsciously associated my partners penis with danger and wanted to protect myself by "closing" my vagina. I solved this problem by taking birth control plus using condoms (even though we were just cuddling and kissing naked, but this helped me learn to feel safe and comfortable being this close to my partner). 

I am very happy that I recognized my "problem" so early, took it seriously and started to work on it, so I didn‘t rush and make any negative experiences with unsuccessful attempts with my partner and worsen the circle of fear and pain. I wanted to prepare myself until I feel ready. I learned to enjoy being intimate with my partner (a completely new experience for me) and feeling trust and also pleasure without having penetrative sex. 

At home, I practiced with my finger and got to know my body better, explored where is what, inside my vagina haha. And there was progress! I got more and more used to finding the right angle for inserting a finger and felt more familiar with my body. After a while, I also experienced a kind of pleasure and tried to carefully guide my partners finger. 

But there were moments of frustration too, when everything suddenly felt tighter and that all progress I had made was gone. It was really hard for me to stay calm, I worried a lot and there where many tears on my pillow... But I said to myself that I have to give my body time, some days are better and others don‘t, I have to trust my body that it will be possible some day, that I mustn‘t work against my body but with it. I also found the method of trigger point release very helpful. I didn‘t use dilators, only my fingers, but I planned probably to buy some soon. 


Yesterday, it happened! I had my first time PIV!! 

I didn‘t plan it (which was good I think), I just had the feeling in the moment that we could try it now. It didn‘t work the first attempt, but my partner calmed me and we just tried it after a while again, very slowly and carefully. And it went in easier than I expected! 

I was so proud and happy. I think I will still need time to fully relax, get used to it and have more varied penetrative sex, but inserting the penis was such a big step for me and I am so so happy that I was patient enough to wait for the right moment and that I listened to my body and thought "You can do it".

Vaginismus told me lessons of self-doubt, pain, frustration and desperation. But on the other side, it showed me to NOT stand my inner tension, my overthinking, my fears, but to change my behaviour.

I profited not only in my intimate but also in my personal life that I worked on myself and faced the problems. I realized that the most important thing is to love myself, to be in peace with myself and my body and to do it for me, and not because of the expectations of others. I learnt to recognize when tension or emotional stress is starting to rise in my body so I can already take steps in the beginning to prevent it from getting worse.

Thank you Katrin from the bottom of my heart for giving me the hope and strength to believe in myself, to stay patient and to truly listen to my body!

- Franka (20 years old, Cologne, Germany)
My Pain Free and Intimate Guarantee
My commitment to you is to provide immense value.

If you're not totally satisfied with what you got for ANY reason, please send me an email at hello@katrinwithlove.com within 30 days of your investment. You'll get a full and courteous refund right away, no questions asked.
To think that I now have my own success story is unreal
I started seeing my current partner when I was 18 (I am now 24) and before this I had never had any sexual experiences...

​​​So I didn't yet realize that I had vaginismus.

​​There were signs - for example never being able to use tampons and never feeling comfortable with exploring my own body in a sexual way. It was soon obvious that something wasn't right as I would completely panic and seize up whenever we attempted penetration. 
I was terrified of penetration and would even feel myself tensing up just at the thought of it. This continued for years and caused a lot of heartache and hard conversations between me and my partner. 
After LOTS of research I finally realized what was happening to me… vaginismus. I decided to invest in a help kit which included a text book, a workbook and dilators… but the dilators terrified me so much it would be another year or so before I finally had the guts to try them.
My mindset changed when I realized it was coming up to our 5 year anniversary - anniversaries were always a sore subject for us as it was always there in the back of our minds that we felt there was a piece of our relationship missing. 
It was hard to be excited about the future when we still had what felt like a big elephant in the room. So, I decided I was going to put my absolute all into overcoming vaginismus. 

I began using the dilators every night and although it was difficult at times I slowly became more comfortable with it. Once I got past the first and second dilators I flew through the rest. 

​Persistence really is KEY…
Some nights were hard but I still tried again the next night and the next until I found myself successfully using the final dilator comfortably. Now my partner and I are having penetrative s€x and more importantly I enjoy it! 
I worked so hard to overcome vaginismus and it has paid off. I was so lucky to have a patient man who is gentle and understanding even when times were hard. My advice for others going through this is to be kind to yourself and be persistent… small steps can lead to big changes.
Your page really helped me when I was going through my journey so thank you for all you do! Another amazing page that encouraged me greatly with dilating was @uptight.allnight.

Other people's stories gave me hope when vaginismus made me feel hopeless. 

To think that I now have my own success story is unreal!

- Demi (24 years old, Liverpool, England)
I wouldn't have had the courage to go through all the dilators and other at-home therapy without finding Katrin
After I found her Instagram handle (@pain.free.and.intimate), I learned so much about vaginismus, tips and tricks and most of all felt like I had a support group to be part of. 

All of her videos and posts have been educational and also encouraging. I wouldn't have had the courage to go through all the dilators and other at-home therapy without finding Katrin. 

More recently, she also helped me with my anxiety/fear of a gynaecology appointment. I don't think I would have had the courage to go through the appointment without her support.

I thank her for all she's doing and bringing all of us women together to be a support group! I wish her the best of luck. 

- Urvi (34 years old, West Orange, USA)
Thankfully Katrin made me motivated and brave enough to go for it and it was a great decision
For weeks I have never had the courage to really face the fight against vaginismus. I had bought dilators a few weeks ago but didn't plan on using time any time soon.
But then I took a social media break and focused on myself for some time. I have followed Katrin's Instagram account (@pain.free.and.intimate) for a while and the content she provided inspired and motivated me to actually start and face the struggle with vaginismus to get better.

And then I just tried dilating for the first time! I didn't think much, I simply tried it without any expectations because of what I learned from Katrin's content. I still thought it will be so tough and painful because that was all I knew from past experiences with intercourse or medical exams.

Then I started with the first size dilator and I didn't feel any pain, because I prepared by breathing and calming me down. It was not painful or uncomfortable at all. I was so happy. On the next day I continued with the second size and it was the same! In the following days I was able to make it up to size 3. Then I realized that size 3 is all I can do for now but that was okay!

I was so relieved that I managed to do the first 3 sizes and I would never know if I never tried!

Thankfully Katrin made me motivated and brave enough to go for it and it was a great decision. After all you never know how much affected you are if you never try for yourself! Sometimes all you need is to simply dare! I'm glad I did.

-Kristina (23 years old, Hamburg, Germany)
Finding Katrin's story gave me the strength to begin my healing journey
My story began many years ago when I tried the penetrative sex for the first time… It was awful and painful. During the next years I tried again many times but penetration was always painful and many times even impossible.

I asked myself many times what was wrong with me. I was scared about wearing a tampon or having a gynaecological visit. I asked for help from different doctors and one of them gave a name to my symptoms - severe vaginismus.

At the beginning I refused the therapy with dilators – actually, I was just not able to use them without the right support. For a long time I thought I was broken and was doing everything wrong… Then I started to think that one day everything will pass. Maybe with the right person, maybe when I will be ready. So years passed... I broke up two long relationships and then one year ago my boyfriend broke up with me because of vaginismus. It was really sad. I found myself at 32 years old alone with vaginismus - my worst fear! 

Then one morning I found Katrin's website by chance. I was so relieved - I was not alone!! Another person on the other side of the world had vaginismus and overcame it. I felt happy and not alone anymore. I read her book, the blog articles and all the free materials. Finding Katrin's story gave me the strength to begin my healing journey. Thanks to her free healing journey, I started my personal vaginismus healing - finding her story and all the information she shared was so important for me. 

That's why I had the desire to find a wonderful doctor who helped me in overcoming vaginismus. It was hard sometimes, but it was the best thing I did for myself. I used all the dilators and I finally found a special relation with my body and my pleasure. Every success was an event to celebrate. As well, thanks to my doctor I met many wonderful women who also overcame vaginismus. Another important theme I would like to underline - you can heal from vaginismus even if you are a single woman. It may be even better so you can focus on yourself.

Today I feel fine with myself, I feel happy and peaceful... I love myself and my body too. I have also changed in relation with other people and with men too. I am more confident and I feel I can be myself. I hope my story can be helpful for other women - you are not alone and you are not broken. Believe in yourself that you can overcome vaginismus too.

- Marta (Italy)
Your Path To Everlasting Joy
You see, becoming pain free and intimate is an acquired skill.

Which means you can learn it regardless of how much pain you have already endured and how close you are to giving up.

Rediscovering your confidence is easiest with the help of someone who has already conquered vaginismus. 

Someone who can relate to the hell you're experiencing and remind you of the joy that's waiting for you on the other side... 

Creating healthy habits is fastest when you focus on one tiny action at a time and can easily track your progress.

Habits have you stop relying on your courage and willpower. Your body can start healing on autopilot, with peace and certainty...

Staying motivated is most fun in an open and supportive environment where you can discuss your concerns and success stories with women in a similar situation as you! 

Sharing tips and experiences in real time is the best way to stay reassured that you're not alone in this...

You are worthy of love! Now is the time to take this step to feeling happy and complete again!

Are you in?
You Deserve It!
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