Hypopressive Breathing — An Elevated Approach to Exercise

Jan 15

Hypopressive Exercise (aka Low Pressure Fitness or Abdominal Gymnastics) is not particularly new to the scene, but it seems to be trending everywhere – social media, mommy support groups, in the current literature – so, let’s talk about it!

A breathwork technique known as Uddiyana Bandha, used in yoga practices for centuries, made its way to the fitness scene in the 70’s when it was adopted by bodybuilders like Arnold Schwarzenegger for its “waste slimming” effects. In the 80’s, European Kinesiotherapist, Dr. Marcel Caufriez, refined and recalibrated the technique as an approach for peri and postpartum recovery.

It has since been revised, researched and utilized for a variety of reasons, and the potential benefits are pretty far and wide.

Some Hypopressive Exercise benefits include —

Reduction in Diastasis Recti
Reduction of pelvic organ prolapse
Improved core strength and control
Decreased back pain and stiffness
Prevention of or reduced urinary incontinence
Reduced constipation
Improved posture
Reduced stress and anxiety
Waist size reduction
Promotion of healthy circulation
Hernia prevention
Enhanced sexual function, pleasure and performance
Improved lung capacity
Reduced lower extremity swelling
And more!

Too good to be true? Well, it’s not a miracle pill but the current evidence looks pretty promising for the Hypopressive Exercise trend.

All hypopressive practices, regardless of name, highlight the importance of postural awareness and the relationship between the respiratory diaphragm and the pelvic floor. Simplified anatomy review: the respiratory diaphragm serves as the “roof” of our abdominal cavity, the pelvic diaphragm serves as the “floor”, and the deep muscles of the abdomen and the spine serve as the “walls”. All of these structures comprise our “core” and are essential for proper shock absorption, load transfer, protecting and stabilizing the spine, and managing intra-abdominal pressure.

The hallmark of the Hypopressive Exercise is the “apnea” phase. Apnea literally translates to “temporary cessation of breathing” and in this technique, intends to create a negative pressure or vacuum in the abdomen, thus activating the deepest core muscles while lifting the diaphragm, pelvic floor and abdominal contents (read: bladder, uterus and colon elevation). In addition to core strengthening, this is thought to combat the effects of gravity and poor posture, while offering the spine an element of decompression and elongation.

The other piece of good news is that Hypopressive Exercises are safe for most healthy individuals to practice! Due to effects on blood pressure and cardiac output during the “apnea” phase, it is not recommended for those with pulmonary or cardiac conditions such as COPD or hypertension to perform apnea. Modifications are available and may be appropriate during pregnancy and following surgery, as well. Hypopressive Exercise should be stopped immediately if pain or discomfort ensues. It is also recommended that Hypopressive Exercise not be performed within 60 minutes after a meal or right before bed.

If you are interested in learning more about Hypopressive Exercise, core/pelvic floor strengthening and recovery, please contact us @method_physicaltherapy and check out our page for tutorials, explanations and much more.

Katie Dewar, PT, DPT.

Katie Dewar, PT, DPT was born and raised in South Florida and graduated with a Doctorate in Physical Therapy from the University of Florida in 2017. She spent her final clinical rotation working with the Pelvic Health team at the University’s renowned research hospital, having the privilege of being exposed to a wide variety of abdominopelvic conditions, treatments, research, and mentorship. She encourages an integrative and holistic approach to healing and is excited for the opportunity to grow roots and practice alongside like-minded colleagues in New Mexico! Katie also enjoys painting, hiking, cooking, music, gardening, and exploring new places & ideas.