An Introduction to Hypopressive Breathing and Low-Pressure Fitness

If you’re looking for a way to strengthen your core and pelvic floor while improving posture and breathing, hypopressive breathing, also known as low-pressure fitness, might be the perfect addition to your routine. This technique focuses on reducing pressure in the abdomen and pelvic floor, making it a great option for individuals looking to prevent or recover from pelvic health concerns.

What Is Hypopressive Breathing?

Hypopressive breathing is a breathing and postural technique that engages the deep core muscles by creating a vacuum effect in the abdominal cavity. This method involves coordinated breath work, specific postural holds, and controlled movement patterns to activate and tone the core without placing excess pressure on the pelvic floor.

How Does It Work?

The key component of hypopressive breathing is the apnea phase—where you temporarily pause your breath after exhaling to create a vacuum effect in the abdominal region. This action lifts the diaphragm, engages the deep abdominal muscles, and encourages the pelvic organs to reposition, offering support and stability.

Benefits of Hypopressive Breathing:

Improves posture by normalizing spinal alignment and enhancing body awareness.
Strengthens the deep core muscles without excessive pressure on the pelvic floor.
Reduces waist circumference by engaging and toning the abdominal muscles.
Prevents and supports recovery from pelvic organ prolapse, urinary incontinence, and hernias.
Supports healing of diastasis rectus abdominis (abdominal separation).
Enhances circulation in the pelvis and lower limbs, aiding in overall well-being.
Encourages better breathing mechanics by training the diaphragm and ribcage mobility.

What to Expect in a Session

One of our trained physical therapists will guide you through a series of movements and breathing techniques in a structured session, typically lasting 20-30 minutes. Sessions are recommended twice a week for about five weeks, after which you can integrate these exercises into your daily routine. The best part? No special equipment is required, making it an accessible and effective approach for many individuals.

Who Can Benefit?

Hypopressive breathing is beneficial for anyone looking to improve core strength, posture, and pelvic health. It is especially helpful for postpartum individuals, those experiencing pelvic organ prolapse or incontinence, and even athletes looking to enhance core stability.

If you’re interested in learning more about hypopressive breathing and how it can support your pelvic health, reach out to schedule a consultation. Your core and pelvic floor will thank you!

FAQs:

Can I practice hypopressives if I’m pregnant?
- While you can perform the different posture positions and breathwork, it is not recommended to perform the apnea breath during pregnancy. Working with a trained therapist can help you modify and develop a breathing program specific to your pregnancy journey.
I’m recently postpartum, when can I start hypopressives?
- After a vaginal delivery, it is typically recommended to begin 3-4 weeks after delivery. This recommendation however, can vary depending on complications (i.e. tearing, episiotomy or instrument assisted delivery). After a C-section delivery, it is recommended to begin 6-8 weeks after delivery.
What are other precautions & contraindications of hypopressives?
- Hypertension, COPD, hiatal hernia, cardiovascular problems, pregnancy, recent surgery