Hypopressive Breathing — An Elevated Approach to Core Exercise
Key Takeaways:
Ancient Wisdom: Uddiyana bandha from yoga laid the foundation for modern hypopressive breathing techniques
Hernia Prevention: These exercises create upward pressure instead of downward pressure, protecting the abdominal wall
Research-Backed: Studies show significant improvements in core muscle activation and diastasis recti
Vacuum Effect: The apnea phase creates negative pressure that lifts and supports internal organs
Safe Practice: Generally safe for healthy individuals with proper instruction and precautions
Holistic Benefits: Improves posture, breathing capacity, and overall core function
Clinical Applications: Effective for postpartum recovery, hernia prevention, and pelvic floor health
Progressive Training: Can be modified for different fitness levels and health conditions
An Elevated Approach to Exercise
Hypopressive breathing (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 "waist slimming" effects. In the 80's, European Kinesiotherapist, Dr. Marcel Caufriez, refined and recalibrated the technique as an approach for peri and postpartum recovery.
Uddiyana bandha, which translates to "upward abdominal lock" in Sanskrit, involves drawing the abdominal muscles inward and upward after a complete exhalation. This ancient technique creates the same vacuum effect that forms the foundation of modern hypopressive breathing methods.
It has since been revised, researched and utilized for a variety of reasons, and the potential benefits are pretty far and wide.
Some Hypopressive Breathing 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 breathing trend.
The Science Behind Hypopressive Breathing and Hernia Prevention
Hernia prevention is one of the most significant benefits of hypopressive breathing techniques. Research shows that these exercises help strengthen the deep core muscles and manage intra-abdominal pressure more effectively than traditional abdominal exercises.
Unlike conventional crunches that increase downward pressure on the abdominal wall (which can contribute to hernias), hypopressive breathing creates a negative pressure or "vacuum effect" that actually lifts and supports the abdominal contents. This makes it particularly valuable for hernia prevention in both men and women.
Studies demonstrate that hypopressive exercises significantly increase the thickness of the transversus abdominis and internal oblique muscles, which are crucial for maintaining abdominal wall integrity and preventing hernias.
Understanding the Anatomy
All hypopressive breathing 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 connection between uddiyana bandha and modern hypopressive breathing lies in this coordinated muscle activation. Traditional yoga texts describe uddiyana bandha as creating an upward lift of energy and supporting the internal organs, which aligns perfectly with the goals of hernia prevention.
The Hallmark Technique: The Apnea Phase
The hallmark of hypopressive breathing 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.
This vacuum effect, similar to the traditional uddiyana bandha practice, is what makes hypopressive breathing so effective for hernia prevention. By creating upward rather than downward pressure, these exercises protect the abdominal wall from the strain that can lead to hernias.
Research-Backed Benefits for Diastasis Recti and Beyond
Recent systematic reviews show that hypopressive exercises are effective in improving pelvic floor muscle strength and reducing symptoms. For women with diastasis recti abdominis, studies demonstrate significant improvements in inter-rectus distance with hypopressive training.
The combination of uddiyana bandha principles with modern hypopressive breathing techniques creates a powerful tool for both rehabilitation and hernia prevention. Research indicates that these exercises activate deeper stabilizing muscles more effectively than traditional abdominal exercises, making them ideal for:
Postpartum recovery
Hernia prevention in athletes and weightlifters
Core rehabilitation after surgery
Managing diastasis recti
Supporting pelvic floor health
Safety Considerations
The other piece of good news is that hypopressive breathing 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.
Hypopressive breathing should be stopped immediately if pain or discomfort ensues. It is also recommended that these exercises not be performed within 60 minutes after a meal or right before bed.
Important note: Individuals with hiatal hernia should exercise caution with hypopressive techniques, as the vacuum effect may exacerbate symptoms. Always consult with a healthcare provider before beginning any new exercise program, especially if you have existing hernias or abdominal concerns.
The Connection Between Ancient and Modern
What's fascinating is how the ancient practice of uddiyana bandha laid the groundwork for modern hypopressive breathing techniques. Traditional yoga practitioners understood that this upward-lifting action of the abdominal muscles could support internal organ health and improve overall vitality.
Today's research validates what yogis have known for centuries: creating a vacuum effect in the abdomen through controlled breathing and muscle engagement is incredibly beneficial for core health and hernia prevention.
Clinical Applications
At Method Physical Therapy, we often incorporate hypopressive breathing techniques into treatment plans for:
Postpartum diastasis recti rehabilitation
Hernia prevention protocols
Pelvic floor dysfunction management
Core strengthening after injury
Pre and post-surgical conditioning
The beauty of these techniques is that they can be modified for various fitness levels and health conditions. Whether you're learning the traditional uddiyana bandha from yoga or modern hypopressive breathing methods, the key is proper instruction and gradual progression.
If you are interested in learning more about hypopressive breathing, core/pelvic floor strengthening and recovery, hernia prevention strategies, or uddiyana bandha techniques, please contact us @method_physicaltherapy and check out our page for tutorials, explanations and much more.
