OCEAN: 
BY DR. KAT WILKINSON
Hypopressive Breathing: A Powerful Tool for the Pelvic Floor
When we think about core and pelvic floor health, we often focus on strengthening exercises like Kegels. But there’s another approach that can be just as powerful – hypopressive breathing. This technique works with your nervous system, posture, and breath to support the pelvic floor in a more reflexive, low-pressure way.
What Is Hypopressive Breathing?
Hypopressive breathing is a postural and breathing technique designed to reduce pressure inside the abdomen (creating a vacuum effect) while gently activating the deep core and pelvic floor muscles. Unlike traditional abdominal exercises that increase intra-abdominal pressure, hypopressive breathing does the opposite:
- It lowers pressure on the pelvic floor and pelvic organs
- Encourages automatic pelvic floor activation
- Improves coordination between the diaphragm, deep abdominals, and pelvic floor
The technique typically involves:
- A brief breath-hold after exhalation (called an apnea)
- A gentle “rib lift” or expansion without pulling the belly in
Why Is Hypopressive Breathing Helpful?
Many pelvic floor conditions are not caused by weakness alone, but by:
- Poor pressure management
- Overactivity or tension
- Delayed or uncoordinated muscle response
Hypopressive breathing helps retrain the body to manage pressure more efficiently, making it especially useful when traditional strengthening isn’t appropriate or hasn’t been effective.
Who May Benefit from Hypopressive Breathing?
Hypopressive breathing can be beneficial for all genders and across many pelvic health diagnoses.
Specific Conditions That Likely Benefit
- Pelvic organ prolapse (bladder, uterus, or rectum)
- Stress urinary incontinence
- Postpartum pelvic floor dysfunction
- Diastasis recti
- Pelvic pain or pelvic floor overactivity
- Low back or sacroiliac pain
- Breathing or postural dysfunction
- Abdominal or core weakness without pressure tolerance
- Post-prostatectomy urinary incontinence
- Chronic pelvic pain
- Pelvic floor muscle tension
- Hernia prevention or post surgical rehabilitation
How Hypopressive Breathing Fits into Pelvic Floor Physical Therapy
Hypopressive breathing is not a standalone solution, it’s a tool within a comprehensive pelvic floor physical therapy program. A pelvic floor physical therapist can determine:
- Whether hypopressive breathing is appropriate for you
- How to modify positions and breath timing
- How to safely integrate it with strengthening, relaxation, or functional training
When used correctly, hypopressive breathing can improve awareness, coordination, and confidence in daily movement.
Curious If Hypopressive Breathing Is Right for You?
If you’re dealing with pelvic floor symptoms or core dysfunction, working with a pelvic floor physical therapist can help you discover which techniques – hypopressive breathing included – will best support your goals.
If you’d like to learn more about hypopressive breathing techniques, head to our YouTube channel for guided introductory videos. https://www.youtube.com/@InnerDynamicsPhysicalTherapy
We also recommend connecting with your physical therapist to make sure this approach is a good fit for you.
