Breathing, Pressure, and the Apnoea Phase in Hypopressive Exercises
Have you ever wondered how the simple act of breathing can influence the pressure inside your body—and how specialised techniques can harness these changes to benefit your core and pelvic floor? In today’s post, we’ll explore the fascinating science behind pressure changes during breathing and delve into the unique apnoea phase of hypopressive exercises.
The Basics of Breathing and Pressure
Breathing is an amazing example of natural engineering. Every breath involves dynamic changes in the pressures within our thoracic (chest) and abdominal cavities:
Inhalation: When you take a breath in, your diaphragm contracts and moves downward while the intercostal muscles (between the ribs) expand the ribcage. This expansion increases the volume of your chest cavity and creates a negative pressure (a slight vacuum) relative to the outside atmosphere. This pressure drop causes air to rush into your lungs.
Exhalation: Conversely, during exhalation, your diaphragm relaxes and moves upward, and the ribcage returns to its resting state. This reduction in volume increases the pressure inside the thoracic cavity, pushing air out of your lungs.
These natural fluctuations in pressure are essential for efficient gas exchange and overall respiratory function.
What Are Hypopressive Exercises?
Hypopressive exercises are a series of postural and breathing techniques designed to lower the pressure in your abdominal and pelvic regions. They were created and designed originally for::
Pelvic Floor Health: Reducing intra-abdominal pressure can relieve stress on the pelvic floor muscles, which is beneficial for preventing or rehabilitating pelvic floor dysfunction.
Core Strength: By indirectly activating deep abdominal muscles, these exercises support overall core stability.
Posture: The mindful awareness of the alignment of spine and pelvis during these exercises promotes better posture.
Stress & anxiety: The rhythmical breathing calms the nervous system
A key element of hypopressives is the controlled apnoea (breath-hold) phase, which amplifies the pressure changes initiated during the normal breathing cycle.
The Apnoea Phase in Hypopressives: Creating a “Vacuum” Effect
1. Starting Position and Exhalation
The hypopressive technique begins with a slow steady exhalation. This is crucial because it minimises the volume of air in the lungs and sets the stage for a significant pressure change. Unlike typical breathing where you might take a deep inhale, here the focus is on holding the air out to decrease the baseline internal pressure.
2. The Breath-Hold (Apnoea)
Once you've exhaled gently, you hold your breath. During this you perform the unique breath - the apnoea:
Diaphragm Movement: The diaphragm, no longer pulled down by the act of inhalation, moves upward slightly. This repositioning further decreases the intra-abdominal pressure.
Pressure Differential: With the nose and mouth closed, no new air is entering or exiting the lungs. The resulting pressure differential creates a kind of “suction effect” within the abdominal cavity.
Activation of Deep Muscles: This vacuum-like state gently pulls the internal structures—especially the pelvic floor and deep abdominal muscles—into action. Rather than contracting in a conventional way, these muscles are subtly activated as they respond to the reduced pressure environment.
3. Postural Alignment
Simultaneously, hypopressive exercises emphasise proper posture—often involving elongation of the spine and a neutral pelvic position. This alignment not only enhances the efficiency of the apnoea but also helps distribute the pressure changes evenly across the core and pelvic regions.
Why Does It Work?
The underlying physics of hypopressive apnoea is all about pressure differentials. When you hold your breath after a full exhalation, the internal pressure drops below atmospheric pressure. According to principles similar to those in fluid dynamics (think of how a suction cup works), this creates an inward pull. In the human body, this “suction” can:
Reduce Intra-abdominal Pressure: A lower pressure within the abdomen decreases the load on the pelvic floor, potentially reducing issues like pelvic organ prolapse.
Enhance Muscle Activation: The body naturally recruits stabilising muscles, including those deep within the core, to counteract and adjust to the pressure changes.
Over time, regular practice of hypopressive exercises can contribute to better core stability, improved posture, and enhanced pelvic floor health.
Putting It All Together
The interplay of breathing and pressure is a fundamental part of how our bodies function, and hypopressive exercises take full advantage of this relationship. By mastering the art of controlled breathing, slow breathing, and a mindful apnoea phase, you create a beneficial vacuum effect that helps tone the deep core and pelvic floor muscles.
Whether you’re looking to improve your core strength, enhance your posture, or address pelvic floor concerns, understanding these pressure dynamics can empower you to make the most of your hypopressive practice.
Final Thoughts
Breathing is something we do every day without a second thought, yet it holds incredible potential for health and wellness. The apnoea phase in hypopressive exercises is a powerful tool that harnesses natural pressure changes to benefit your body in subtle yet significant ways. With regular practice and mindful attention to your posture and breathing, you can tap into these benefits and support a healthier, stronger core.
Have you tried hypopressive exercises before? Share your experiences or questions in the comments below!
Stay tuned for more insights into the science of movement and wellness. Happy breathing!
