Hypopressives for Pelvic Floor Dysfunction: A Complete Guide

Pelvic floor dysfunction (PFD) affects millions of women worldwide, leading to symptoms such as prolapse, incontinence, and lower back pain. Traditional rehabilitation methods often emphasize Kegel exercises, but an alternative technique known as hypopressives has gained popularity for its effectiveness in strengthening the core and pelvic floor without excessive strain.

In this comprehensive guide, we’ll explore:

• What hypopressives are and how they work
• The science behind their effectiveness
• How to perform hypopressives correctly
• Common myths and misconceptions
• The benefits of hypopressives for different stages of life
• A step-by-step program for beginners

By the end, you’ll have the knowledge and motivation to incorporate hypopressives into your daily routine and reclaim your pelvic health.

Hypopressives are a series of breathing and posture-based exercises designed to activate the deep core muscles and relieve pressure on the pelvic floor. Unlike traditional exercises that increase intra-abdominal pressure (such as crunches or heavy lifting), hypopressives work by reducing it.

The core component of this technique is apnea breathing, which involves:

1. Lateral ribcage expansion – Deep breathing into the sides and back of the ribcage.

2. Abdominal vacuum (apnea) – Exhaling fully and then creating a suction effect in the abdomen without inhaling.

3. Maintaining proper posture – Specific alignment of the spine, arms, and legs to engage the fascial system.

This method engages the diaphragm, transversus abdominis, and pelvic floor muscles in a synchronized way, leading to significant improvements in core strength and function.

Here is more:

Hypopressives are effective because they target the myofascial slings—connective tissue chains that run throughout the body. This holistic activation leads to:

• Improved pelvic floor support – By reducing downward pressure, the pelvic floor muscles can contract and lift naturally.
• Increased circulation – Enhanced blood flow promotes healing and nerve regeneration.
• Reflexive core activation – Unlike Kegels, which require conscious effort, hypopressives encourage an automatic pelvic floor response.
• Postural improvements – The technique strengthens postural muscles, reducing strain on the lower back and pelvis.
• Nervous system regulation – Apnea breathing activates the parasympathetic system, reducing stress and promoting healing.

Hypopressives are beneficial for a wide range of individuals, including:

• Women with pelvic organ prolapse – Helps lift and support the organs naturally.
• Postpartum mothers – Aids in core recovery after childbirth.
• Individuals with incontinence – Strengthens the pelvic floor to prevent leaks.
• Athletes – Enhances core function and stability for better performance.
• Women in perimenopause/menopause – Counters the effects of hormonal changes on pelvic health.
• People with lower back pain – Reduces spinal compression by improving posture and deep core strength.

Even if you don’t currently experience symptoms, practicing hypopressives can be a preventative measure to maintain optimal pelvic health.

One of the main reasons pelvic floor dysfunction occurs is due to excessive intra-abdominal pressure, which can weaken or overload the pelvic floor muscles. Activities like heavy lifting, abdominal crunches, chronic coughing, and even pregnancy can add undue stress to this region, leading to issues such as incontinence, prolapse, and diastasis recti.

Hypopressives work by decreasing intra-abdominal pressure rather than adding to it. The breath-holding technique causes a deep vacuum effect in the core, stimulating muscle activation without pushing downward on the pelvic floor. This makes it an excellent option for recovery from conditions related to pelvic weakness.

Many individuals who suffer from urinary incontinence or pelvic organ prolapse find that routine practice of hypopressive exercises helps reduce symptoms significantly. Additionally, those recovering from diastasis recti (separation of the abdominal muscles) can benefit, as these exercises facilitate gentle engagement of the entire core without straining the area.

How to Perform Hypopressives: A Step-by-Step Guide

Before starting, it’s essential to learn proper alignment and breath control. Follow these steps:

1. Set Up Your Posture

• Stand, sit, or kneel with a neutral spine.
• Keep shoulders relaxed and chest open.
• Flex your feet and engage your legs if in a seated position.

2. Master Lateral Breathing

• Inhale deeply into your ribcage, expanding outwards and backwards.
• Exhale fully without collapsing your posture.
• Repeat for three breaths.

3. Perform the Apnea (Abdominal Vacuum)

• Exhale all air out completely.
• Hold your breath and perform a false inhale—expand your ribcage as if breathing in but without taking in air.
• Feel the abdominal wall lift and retract naturally.
• Hold for 5-10 seconds (increase duration with practice).

4. Repeat the Cycle

• Perform three to five apnea holds per session.
• Gradually increase duration as your technique improves.

For optimal results, practice for 10 minutes daily.

Here is a beginner routine:

🚫 “Hypopressives are just another version of Kegels.” – No! Hypopressives activate the pelvic floor reflexively, without isolated contractions.

🚫 “I need to feel my pelvic floor squeeze for this to work.” – False! The goal is automatic engagement, not conscious tightening.

🚫 “Only young women can benefit from hypopressives.” – Absolutely not! Women of all ages, including those in their 70s and 80s, have seen remarkable improvements.

🚫 “You need to practice for hours to see results.” – Not true! Just 10 minutes a day can lead to noticeable changes within weeks.

While hypopressives are effective, incorrect practice can limit their benefits. Here are some frequent mistakes to watch out for:

• Incorrect Breathing Technique – If you’re not properly creating the "vacuum" effect, the exercises won’t engage your deep core effectively.
• Poor Posture and Alignment – Allowing your shoulders to round forward or over-arching your lower back can reduce the impact of these exercises.
• Over-Relying on Hypopressives – While they are a valuable tool, they should be combined with other pelvic floor-friendly exercises for a well-rounded approach to core health.

That is why we recommend having a qualified instructor work with you for you to fine-tune and dial in your technique.

MoonRise partners with multiple master trainers from around the world through our online coaching programs.

Read more here: Total Pelvic Freedom: The 12-Week Program That Helps Women Heal Pelvic Floor Issues Naturally—Risk-Free

Week 1-2: Build the Foundation

✅ Focus on posture alignment and lateral breathing.

✅ Perform 3-5 apnea cycles per session.

✅ Keep sessions at 10 minutes per day.

Week 3-4: Increase Intensity

✅ Improve apnea duration (10-15 seconds per hold).

✅ Introduce new postures (seated, standing, quadruped).

✅ Track your progress with before-and-after posture photos.

Week 5-6: Optimize & Integrate

✅ Combine hypopressives with other exercises (yoga, Pilates).

✅ Begin incorporating Kegels if needed.

✅ Evaluate improvements in posture, pelvic strength, and symptoms.

By the end of six weeks, many women report reduced symptoms, improved posture, and greater core strength.

Are you unsure if Hypopressives might work for you? Take this free assessment here and get tailored next steps.

Q: Can I do hypopressives if I have a prolapse?

A: Yes! Hypopressives reduce pressure on the pelvic organs and can help lift and support them naturally.

Q: When should I practice hypopressives?

A: Ideally, in the morning before eating or at night before bed. Give 2 hours gap after food intake before doing this technique.

Q: Can I combine hypopressives with Kegels?

A: Yes, but only after mastering the technique. If you have pelvic floor tension, avoid Kegels initially.

Q: How long does it take to see results?

A: Some women notice improvements within two to three weeks, while deeper healing may take three to six months.

Q: Can I learn this technique online?

A: Yes, supervised. We advise against self-learning as Hypopressives consists of many moving parts which leads to high probability of small technique mistakes. Getting a qualified instructor to work with you will provide better outcomes. These sessions don’t have to be expensive but are very valuable to get your technique and form right

Hypopressives are a game-changer for pelvic health. By incorporating them into your routine, you can:

✅ Improve pelvic floor function without excessive pressure.
✅ Prevent and manage prolapse, incontinence, and back pain.
✅ Enhance posture, breathing, and overall core strength.
✅ Activate a deep mind-body connection for holistic well-being.

If you’re ready to transform your pelvic health, start your 10-minute daily practice today. Your body will thank you!