Having recently qualified as a Hypopressive Trainer for Pelvic Health, I am keen to spread the benefits of this simple yet hugely effective practice to as many people as I can! Hypopressives are a particular breath and movement technique that are based upon creating a vacuum-like effect in the pelvic/abdominal region that is basically the same practice as the ancient yogic kriya, Uddiyana Bandha. The benefits of this practice are huge, including: strengthening and toning our deep core muscles ‘from the inside out’, including the pelvic floor, diaphragm, transversus abdominis, internal obliques, psoas and multifidus muscles; improving breath and posture; increasing our proprioception (felt sense) of deep muscles, organs and fascia; better blood and lymph flow to these deep muscles, fascia and pelvic organs; improved digestion; and it even is excellent at slimming the waistline!
The technique harnesses the natural synergy between the respiratory diaphragm and the pelvic floor muscles. These two ‘domes’ of muscle are strongly and intimately connected through fascia and they move up and down in the body together as we breathe, although always in opposition (i.e. when one is relaxed the other is contracted and vice versa). When we breathe in, the respiratory diaphragm contracts, flattens and descends down the torso and the pelvic floor muscles also descend, but in their relaxed state. Conversely, when we breathe out, the diaphragm relaxes and ascends back into its dome shape behind the ribs, and the pelvic floor muscles are also pulled upwards into the body, but in their contracted state.
In hypopressives, we use a particular breath technique whereby after an exhalation, when the diaphragm is relaxed and the pelvic floor muscles are being pulled upwards in their contracted state, we hold the breath and perform an ‘apnea’ (a vacuum-like practice, the physiological cause of which is still unknown, but appears to me to be initiated by the intercostal muscles in the ribs pulling the diaphragm even further upwards and therefore also further activating the pelvic floor muscles and other deep core muscles such as the psoas, transversus abdominis and internal obliques, which are all interconnected through fascia, as a by-product). This internal activation of deep core muscles without any additional loading of intra-abdominal pressure is the as yet not fully understood magic behind why hypopressives are so effective. The yogis of course understood this thousands of years ago, through their practice of Uddiyana Bandha kriya!
In contrast, more traditional ways of toning deep core muscles have been ‘from the outside in’ by using an increased load to increase intra-abdominal pressure. Examples of such techniques are classic sit-ups to tone the abdominals, which load the more superficial abdominals such as the rectus abdominis (the ‘six-pack’ muscle) and the external obliques, and ‘kegel’ exercises to tone the pelvic floor. Both practices increase the intra-abdominal pressure, which can actually do more harm than good to the pelvic floor in some cases, especially where the muscles are already tight and weak (hypertonic) or over-floppy and weak (hypotonic). By activating the deep core muscles without increasing abdominal pressure or load, hypopressives tone these muscles in an intelligent, healthy way, bringing them back to the correct balance of strength and softness, structure and pliability. The hypopressives technique also focuses on a fascia-level holistic body awareness, following the principle of ‘biotensengrity’, whereby it’s understood that all body parts are suspended in an interconnected web of fascia (connective tissue) rather than just stacked up on top of and alongside eachother. If we keep the fascia healthy then we keep all body parts healthy too.
Hypopressives are used in some countries simply as a keep-fit technique for overall body strength and tone, but they are also being increasingly used as a way of specifically improving symptoms of pelvic floor dysfunction, such as incontinence, prolapse, hypertonic pelvic floor, pelvic pain and pain with sexual intercourse, and are also part of the standard post-natal care package for new mothers in some countries.
From my own experience, I feel hypopressives are a very complementary practice alongside yoga and can even be woven into a yoga practice very easily. They have brought me deep and subtle benefits, especially in terms of improved posture and connecting to my centre and internal resource of support at a deeper, more subtle level than ever before. I have felt the ripple effects of the physical practice moving through all layers of my being, epsecially as hypopressives very much work at the holistic level of fascial awareness within the body. I’ve sensed a growing confidence within me as I’ve literally begun to stand taller in the world, and I feel more able to hold healthy. self-honouring boundaries as my proprioception (felt sense) of my internal world increases. I can hear my body ‘yes’ and ‘no’ more clearly and feel stronger within myself to respond accordingly, even when this isn’t easy.
If you are curious and would like to know more, please join me for my next Hypopressives Taster Workshop, whereby we will learn the technique as well as its history, foundational principles and benefits. Then we will apply it to a basic beginner sequence of postures that you can go away and practise at home if you wish. Like all things, we get out what we put in with hypopressives and, with regular practice (which need only be 10-15 minutes a day), we can expect to see positive change within us quite quickly. I feel it’s an excellent tool to have in our kit-bag of self-care, and works really well as an ‘add-on’ to any existing embodiment practice.
Hypopressives Taster Workshops
Next IN-PERSON Date: Sunday January 18th 2026*
Where: At The Roundhouse, Algodres
Exchange: €10-€20 per person sliding scale (please pay what feels appropriate within this range)
*Next ONLINE Date: offered via Zoom on January 25th 2026, 10am-1pm
€20 per person.
Pre-booking required.
One-To-One Hypopressives Training
Also, for those really wanting to dive deeply into this subtle internal work, or perhaps for those with pelvic issues such as incontinence, pelvic pain, hypertonic (over-tight and weak) muscles or prolapse, I am also available to work one-to-one with you, over the course of a 14-week programme, tailored just for you. During this time we meet 11 times over 14 weeks, either in-person or online, and follow a progressive and holistic programme of hypopressives learning and practice to address your specific needs. Such a programme has been proven to improve pelvic floor symptoms, where nothing else has worked, and for many women has meant avoiding surgery is possible. And, from my own experience, such a journey has been hugely beneficial in subtle ways of building internal strength and healthy boundaries, connection to centre, personal alignment and healing trauma. If you’re interested in working one-to-one with me please get in touch for a free chat to talk more. The cost of a tailored programme is from €250.
frond yoga with Rebecca May 