How to Start a Hypopressive Training Practice

You're tired of feeling bloated all the time. Your digestive system seems to have a mind of its own. That persistent low belly pooch won't go away no matter how many crunches you do. And let's be honest - the leaking when you exercise has to stop.

I've worked with 100s of women who are frustrated, feeling like they've tried everything and nothing seems to work. And the problem is that conventional fitness programs don't address the root cause of your symptoms. 

Let's talk about how to implement a regular hypopressive breathing practice that's actually going to strengthen your core and resolve symptoms like bloating, digestive issues, and that persistent low belly pooch. I'll explain the basics, how to get started, and exactly when and how often to practice for the best results - so you can finally experience a flat toned belly, strong core, and the confidence to move through life without your symptoms holding you back.

The Basics of Hypopressive Training

Let’s start with some definitions.

Hypopressive Breathing refers to the breathwork practice where you alternate decompression breathing and apnea.

Hypopressive Training refers to when you combine hypopressive breathing with specific postures and poses into an exercise flow.

Decompression Breathing is a breathing technique in which you maximally expand the rib cage on the inhale and elongate the spine on the exhale.

Apnea is an empty lung breath hold where you simultaneously expand the rib cage and elongate the spine.

How to get started with Hypopressive Training:

Hypopressive training activates all of those involuntary muscle fibers in your core, which is excellent for spinal realignment and postpartum rehabilitation. In addition, incorporating this level of rhythmic breathing into your weekly routine will help calm the nervous system and improve your stress tolerance. I use hypopressive training with many of the elite athletes and models I treat to help increase cardiovascular endurance, create functional core strength, reduce the waistline, and improve posture.

It’s important to start with the basics. In my online course, I call this the foundational principles of hypopressive training. The foundational principles include the basic posture, decompression breathing, and apnea. Start by getting comfortable with the basic posture. Then practice decompression breathing. Decompression breathing can be quite complex at first, and that’s normal. It takes a while to really master it. I recommend practicing decompression breathing for at least 2 weeks before starting apnea. Once decompression breathing feels like second nature, then try apnea. Apnea is another technique that can take a while to get used to. I recommend practicing apnea for at least 2 weeks before adding it into a flow. When you are confident with your technique for decompression breathing and apnea, then begin hypopressive training - where you perform hypopressive breathing in specific postures and poses.

How often should I practice Hypopressive Training?

When starting out, make sure to skip a day between sessions. Hypopressive training can be quite strenuous at first and its important for your deep core muscles to have time to rest as they get stronger. Without adequate rest between sessions, you may feel like you are not progressing. Hypopressive training targets the involuntary nervous system, so changes happen quickly and rest is important for integration of the technique into your nervous system. I recommend beginners practice 3 days/wk for 15-20 min sessions. As you become more advanced, you can increase the frequency of your practice to 5 days/wk for 15-35 min sessions. Some people love the way it feels so much that they want to do it every day. In that case, I recommend performing a longer flow (20-35 min) 3 days/wk, and a shorter flow (5-10min) 2 days/wk. Do take at least 2 days/wk off to allow for adequate recovery time for your core muscles.

When should I practice Hypopressive Training?

Hypopressive training is beneficial anytime of the day! It’s great to do as a warm up before a workout, and also as a cool down after a workout. It is especially beneficial after high impact activities to “un-do” what high impact activities can often do to your core. So even if your workout pressurized your abdomen, lowered your pelvic organs and compressed your spine… practicing hypopressive training post-workout will lift your organs, decompress your spine and reduce the pressure in your abdomen to bring your core back into homeostasis. I personally like to my longer hypo sessions first thing in the morning on an empty stomach. This is when it feels the best and you are able to get the hollowest during apnea. It’s an excellent meditation and a great way to start the day!

If you would like to go deeper into learning proper hypopressive training techniques, the Core Recovery Method® online program provides a simple way to learn more and create a regular practice for yourself in the comfort of your own home. In the Hypopressive Training section, you will learn the foundational principles of hypopressive exercise and receive guidance on how to progress through the beginner, intermediate and advanced levels of hypopressive training. I will guide you step by step through a series of exercises that will reduce the pressure in your abdomen, lift your pelvic organs, decompress your spine and strengthen your deepest core muscles.