If you’re like many Pilates enthusiasts, you’ve surely explored a range of athleisure styles, accessories, and self-care practices to enhance your workout. You may have your go-to leggings that keep you comfortable and stylish while you flow through your movements. However, there’s a technique you might not be as familiar with, one that can deepen your practice and help you feel more centered.
Let’s dive into hypopressive breathing. This innovative breathwork method is not just about inhaling and exhaling; it’s a deep breathing exercise that focuses on fully emptying your lungs. Think of it as similar to the *uddiyana bandha* — an abdominal lock in yoga that many of you may know well.
According to Anouska Shenn, a certified Pilates instructor and the founder of The Office Yoga Company, “Hypopressive breathing creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure. The result? A natural lift and toning of the pelvic floor.” It may sound a bit complex, but it’s all about enhancing the functionality of your body, particularly your pelvic floor, which plays a crucial role in your overall wellness.
Before you rush into trying it, there’s something essential to note: refrain from incorporating breath-holding exercises during your Pilates practice itself. The beauty of Pilates lies in its emphasis on seamless breathing while moving. Instead, try to integrate hypopressive breathing into your routine either before or after your sessions, or even on its own. This can create a supportive foundation for your practice, giving you that extra edge.
Now, you might be asking yourself: what exactly is hypopressive breathing? At its core, this technique requires you to completely exhale and hold the breath, effectively creating an internal vacuum. It acts as a core exercise that is particularly beneficial for your pelvic floor health.
Imagine your abdomen as a closed pressure system. When you alter that pressure—whether it’s from a powerful cough, a full breath, or a heavy lift—the structures in your abdomen need to respond appropriately. That’s where pelvic floor exercises like hypopressive breathing shine.
As pelvic floor therapist Blair Mauri explains, “If those structures aren’t adept at managing the pressure effectively, gravity will push it down into the pelvic area.” This can lead to issues over time, from weakened pelvic muscles to pelvic organ prolapse, painful intercourse, lower back pain, and even chronic constipation. Hypopressive breathing serves as an excellent tool in this scenario. It optimizes pelvic floor function by gently lifting tissues rather than increasing tension, making it a gentle yet effective practice.
Improving your pelvic floor function translates into significant benefits: reduced pelvic or lower back pain, enhanced oxygen and energy levels, better digestion, and smoother movements throughout your Pilates sessions.
Recent studies back this up, showing that an eight-week program of hypopressive exercises can significantly improve pelvic floor muscle strength and even urinary incontinence symptoms in women aged 18 to 60 experiencing pelvic floor dysfunction. The insights gleaned from a 2022 study published in *Neurourology and Urodynamics* emphasize that this practice isn’t just a passing trend — it’s a pathway to empowerment and wellness for many.
Moreover, hypopressive breathing promotes lung function in a way that’s advantageous to your Pilates practice. “Having optimal rib mobility is crucial for diaphragm function,” Mauri adds, which means you can truly make the most of your inhalations and exhalations.
If you’re curious about how to practice hypopressive breathing, start with a few deep breaths. Pay attention to where you feel the most pressure in your breath:
- Is the pressure focused in your chest or belly?
- Are your ribs moving apart as you inhale?
These self-observations will help you tune into your body, making it easier to connect with this powerful practice.
Hypopressive breathing can not only enhance your time on the mat but also offer a holistic approach to your overall health. It’s about more than just refining breath; it’s about understanding your body in a new way — empowering you to move through your Pilates practice with grace, strength, and newfound confidence.You should feel a balanced sense of mobility in all of these areas of your body, not just focusing on one at a time. As Mauri points out, “Rib mobility is especially important for proper hypopressive technique, so you may need to start here.” This really emphasizes the interconnectedness of our body; if one area is stiff, it can affect the way others work. Take a moment to revisit how you breathe. It might seem like a simple task, but retraining your breath is a worthwhile practice. Focus on expanding your ribcage as you inhale and gently bringing everything back together as you exhale.
Once you feel more aware of your ribcage and breathing patterns, you’re ready to dive into hypopressive breathing exercises. Here’s how to begin, following Mauri’s expert instructions:
- Exhale gently as if you were trying to fog up a window. Imagine that warm breath against the glass for a second. It’s crucial that you don’t push or force any pressure down into your lower belly or pelvic floor. Just let that breath flow out naturally.
- Once you’ve fully exhaled, hold your nose and close your mouth, then “pretend” to inhale without actually taking any air in. This is where the magic happens! Visualize your ribs widening; you should notice your stomach pulling in, creating that concave appearance.
- Hold this position for about 3-5 seconds. It’s like a little moment of pause during which your body is doing important core work. Then, take a full, deep inhale, rewarding yourself with the breath.
How Does It Benefit Your Pilates Practice?
The beauty of this breathing technique is that it seamlessly compliments your Pilates routine—think of it as a strengthening sidekick. While it’s essential to coordinate your breath with movement during Pilates, hypopressive breathing can act as a gentle guide for enhancing your workout’s effectiveness.
“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” says Shenn, who emphasizes how versatile this technique can be.
Pelvic floor strengthening is often a key focus in Pilates, and recent research backs this up. A study showcased that women aged 45 to 70 who participated in a 12-week Pilates program aimed at pelvic floor strengthening saw a significant improvement in stress urinary incontinence symptoms. The most inspiring part? Those improvements lasted even six months after they finished the program, according to a small study published in the *Journal of Alternative and Complementary Medicine*.
Mauri adds, “Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core alongside your pelvic floor.” A coordinated deep core and pelvic floor truly enhances stability. You might notice you hold your Pilates poses more confidently and with control.
“Our pelvic floor muscles work hand in hand with our deep core muscles to stabilize the spine,” Shenn explains. That support not only benefits your posture but also lays a solid foundation for all your movements throughout the day.
Tips to Get Started
As you weave hypopressive breathing into your Pilates practice, keep these helpful tips in mind from Shenn:
- Start small: Begin with 1-3 sets of 3 repetitions, allowing rest between each set. It’s about quality over quantity when you’re starting out. Listen to your body.
- Beginner-friendly: If you’re new to hypopressive breathing, try practicing while lying down or seated first. This way, you’ll get comfortable with the technique before moving to more challenging positions, like side-lying.
Integrating these practices can transform not just your Pilates sessions but also how you feel in your body outside of the studio. Whether you’ve been practicing for years or are just starting out, it’s okay to take your time and find what feels right for you. Remember, you’re on this journey to bolster your strength and create a sense of balance in your movements. You’ve got this!When it comes to practicing hypopressive breathing, there are several essential guidelines to keep in mind. Many find this technique incredibly beneficial for enhancing core strength and improving posture, but it can seem a bit intimidating at first. So let’s break it down together.
Firstly, a natural and comfortable starting point for hypopressive breathing is a quadruped position, essentially getting down on all fours. This position is not only accessible but also allows you to feel more grounded as you focus on your breathwork. Your body will appreciate this supported stance, making the entire process feel less daunting.
It’s also crucial to ensure you’re practicing on an empty stomach. Think about it: just as you wouldn’t attempt an intense workout right after a big meal, hypopressive breathing needs the same care. Aim to wait at least two hours after eating before you begin. When you’re in this practice, the technique involves gently suctioning your abdomen inward and upward, and it’s much easier—and more comfortable—on an unencumbered belly.
Pay attention to your clothing, too. This might seem trivial, but wearing clothes that are too tight can really hinder how freely you breathe. Say goodbye to restrictive collars, belts, and waistbands for the time being; this is your time to connect with your body, and comfort is key. You’ll feel more at ease and connected to each breath without any unnecessary distractions.
If you’re currently expecting a little one, it’s important to take note: very limited research exists on the effect of hypopressive breathwork on fetuses. Therefore, it’s best to avoid this type of breathing exercise during pregnancy. Your safety and the safety of your baby should always come first.
Additionally, if you have any underlying health conditions like high blood pressure, this practice may not be suitable for you. It’s always best to consult with your healthcare provider beforehand; trust me, it’s worth that small conversation to ensure you’re on the right path. And if you’re feeling a little uncertain, consider teaming up with a trained provider. They can guide you through the motions, adjust your form, and keep you safe as you dive into this rewarding practice.
Remember, taking care of yourself understandably involves some adjustments and awareness. By nurturing your body with techniques like hypopressive breathing, you’re already on a fantastic journey towards greater wellness.
Image Source: Undrey / Shutterstock
