Apnea? 360? Hypopressives?

The way we breathe plays a vital role in the health and function of the pelvic floor. 360 lateral breathing is an effective technique that helps train the pelvic floor to work in harmony with the rest of the body. It focuses on the ribs moving outward and upward as we inhale, then back down and inward as we exhale. This movement encourages the pelvic floor to move through its full range of motion in a way that naturally supports strength and functionality.

How 360 Lateral Breathing Works

• During inhalation, the diaphragm contracts and moves downward, creating more space for the lungs. This downward motion gently presses on the abdominal organs, shifting them lower. This action massages the pelvic organs, stimulates the lymphatic system, and impacts the adrenal glands. At the same time, the pelvic floor lengthens (stretches) to help manage internal pressure, with the sit bones gently moving apart and the tailbone tipping back slightly to create more space.

• During exhalation, the diaphragm relaxes and rises, reducing the space in the chest. The pelvic floor responds by contracting (shortening), helping stabilize the pressure inside the abdomen. The sit bones move closer together, and the tailbone tips in, supporting a smooth pressure release.

This harmonious teamwork between the diaphragm, ribs, and pelvic floor ensures effective pressure management and contributes to the development of a strong, functional pelvic floor. 360 lateral breathing alone is powerful—it lays the foundation for a healthy core and pelvic floor without unnecessary strain.

How Apnea in Hypopressives Enhances the Experience

While 360 breathing supports functional pelvic floor health on its own, the apnea phase of Hypopressives adds an extra layer of benefit by engaging the body in a more holistic way.

• The Apnea Technique:
  After a complete exhalation, the breath is gently held out, creating a closed system where no air moves in or out. In this breath-holding state, the ribcage expands, increasing the volume in the thoracic cavity and creating a fascinating pressure shift.

• Pressure Dynamics:
  This ribcage expansion decreases pressure in the abdominal cavity, generating a vacuum-like effect. This gentle suction draws the pelvic floor and organs upward toward the diaphragm, encouraging a deeper engagement of the core.

• Whole-Body Synergy:
  Combining the apnea phase with the 360-degree lateral breath and specific Hypopressive postures creates a unique synergy. The coordinated movement of pressure and posture strengthens the core and pelvic floor in a way that is both restorative and effective.

Why Use Both?

The 360 breath offers a safe, pressure-free way to build a functional pelvic floor, making it suitable for everyday use and foundational training. The apnea phase, on the other hand, amplifies these effects by engaging deeper layers of the core and pelvic floor through dynamic pressure shifts. Together, these methods offer a holistic approach to improving pelvic floor health, addressing not just strength but also coordination, resilience, and overall body harmony.