Hypopressives is a specialized breathing and postural technique that helps address a range of pelvic floor issues. These exercises promote increased intra-abdominal pressure without putting undue stress on the pelvic floor, helping to strengthen and tone the muscles that support the bladder, uterus, and rectum.

By improving pelvic floor function, hypopressives can alleviate symptoms such as urinary incontinence, pelvic pain, and pelvic organ prolapse, offering a non-invasive and effective solution for those seeking relief from these common pelvic health concerns.

Here is a list of pelvic floor symptoms, definitions and how Hypopressives can indeed help with reversing them!

Name of symptom	Definition	How hypopressives can help
Abnormal Vaginal Discharge	A change in the color or smell of the discharge, and irritation, itchiness, or burning in or around your vagina	Hypopressives can help with some of the symptoms of menopause or irritation due to a drop in estrogen during breast feeding. The breath work creates homeostasis in the nervous system – Paced breathing compared with usual breathing for hot flashes” they found that 15 minutes of breath work TWICE daily not only reduces hot flushes but also reduced PMS symptoms and headaches while improving mood, stress tolerance, and sexual function.
Bladder leakage/incontinence	Leaking urine during everyday activities, such as lifting, bending, coughing, or exercising, being unable to hold in urine after feeling a sudden, strong urge to urinate, leaking urine without any warning or urge, being unable to reach a toilet in time, wetting your bed during sleep and leaking during sexual activity.	Hypopressives take the pressure off the bladder, the breath work and apnoea breaths help to bring the organs back into position and then the poses help to improve resting tone in the muscles and fascia slide and glide. this helps to support the organs whilst the ligaments remodel. The poses and breath work make us more aware of the postural habits that may be effecting our pelvic floor. We improve the resting tone in the pelvic floor and this also helps to avoid external irritation of the bladder.
Burning pelvic pain	Burning pain or aching pain or throbbing pain during intercourse and lasting hours after intercourse.	Hypopressives help with the pain through the breath work calming the nervous system response. They also lift the organs away from the entrance of the vagina.
Chafing	Caused by repeated friction (through skin-to-skin or skin-to-material contact) and moisture, especially during warm weather. This may be also caused by physical activities, tight clothes, obesity, irritant, breastfeeding, and prolapse	Hypopressives start to create lift in the pelvic floor – moving the pelvic organs back to a higher place in the pelvic bowl.
Constipation	Most commonly occurs when waste or stool moves too slowly through the digestive tract or cannot be eliminated effectively from the rectum, which may cause the stool to become hard and dry.	The breath work in Hypopressives helps to engage the digestive system by mobilizing the lymphatic system. The actual umbrella breath can help relax the sphincter on the exhale. The calming of the nervous system also creates less anxiety around toileting and this reduces the tension that can contribute to constipation.
Cystocele	The vaginal wall towards the bladder bulges into the vaginal canal.	Hypopressives engage the anterior chain activating this fascia connection from the detrusor muscle though the medium ligament through the thoracic diaphragm. The gradual rise of the diaphragm during the exhale and during the diaphragms ascent in apnoea.
Endometriosis	This is a condition in which the uterus lining tissue begins growing outside the uterus. It can create pelvic tenderness that may be described as hip pain by patients. In this condition, you will feel pain from the spine and back around the hip and buttocks too. You may suffer from sciatica as well that can cause pain in the hip or the back. Endometriosis can be in other parts of the body too.	Imagine if we could massage the pelvic organs all day long, even without thinking about it? All you have to do is … breathe. Hypopressives help us relearn how to breathe. People are generally much more oxygen starved than we know. Most of us never learned to use our breath in the right capacity, and we end up shallow breathing from our upper chest all-day-long. All-life-long. This not only makes us oxygen starved, and therefore chronically fatigued (cue one aspect of, endometriosis), but it also creates stagnation in the abdominal and pelvic cavity by not allowing these areas movement. If you have endometriosis on your diaphragm this is especially important because it means you probably haven’t activated your diaphragm in a very long time. Your diaphragm is a muscle, not an organ, so if you haven’t been actively using it it’s been in “off” mode for as long as you’ve been chest breathing.
Enterocele	The vaginal wall towards the small intestine gets pulled into the vagina.	Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor- this helps to draw the pelvic viscera gradually up – the activation of the whole pelvic floor also helps to strengthen and tone the pelvis.
Fecal incontinence	A sudden need to go to the toilet but are unable to reach a toilet in time.	Hypopressives increase the teamwork across the muscles and fascia in the pelvic floor- they also engage myofascial chains part of the posterior chain is the psoas that connects from the thoracic diaphragm through the pelvis to the femur increasing the tone within the posterior pelvic floor. The poses we use help to re-engage the glutes in a responsive, functional way an the glutes feed into the levator ani muscle which surrounds, supports and helps facilitate the opening of anus. There are also connections to the sacrotuberous ligament which supports the pelvis and is the receiver of the majority of muscle fibres from the glutes. This then has connections with the falciform ligament of the liver which is also part of the anterior fascia chain.
Fibroids/Cyst	Intramural fibroids grow within the muscular uterine wall. Submucosal fibroids bulge into the uterine cavity. Subserosal fibroids project to the outside of the uterus. Symptoms include heavy menstrual bleeding, menstrual periods lasting more than a week, pelvic pressure or pain, frequent urination, difficulty emptying the bladder, constipation and backache or leg pains.	Hypopressives help lift pressure off the pelvic floor and decongest the pelvis. The breath work helps with any pain.
Functional Incontinence	Leaking urine during day-to-day activities, feeling a sudden and strong urge to urinate, wetting the bed while sleeping and/or leaking urine without any urge and failing to make it to the toilet in time.	Functional is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Heaviness/Bulging Sensation	This can feel like a dragging sensation, like a tampon is stuck inside, it will in all This can feel like a dragging sensation, like a tampon is stuck inside, it will in all likelihood feel heavier as the day goes on. sometimes it can feel sore like something is pulling inside. feel heavier as the day goes on. sometimes it can feel sore like something is pulling inside.	Hypopressives reduce the pressure in the pelvis and the apnoea breath helps lift the pelvic organs back towards their positions in the pelvic bowl. The poses improve resting tone across the muscles and fascia chains helping to support the pelvic organs.
Heaviness/Bulging/Chafing	This can feel like a dragging sensation, like a tampon is stuck inside, it will in all likelihood feel heavier as the day goes on. sometimes it can feel sore like something is pulling inside.	Hypopressives reduce the pressure in the pelvis and the apnoea breath helps lift the pelvic organs back towards their positions in the pelvic bowl. The poses improve resting tone across the muscles and fascia chains helping to support the pelvic organs.
Hemorrhoids	Symptoms of piles include bright red blood after you poo, an itchy anus, and slimy mucus coming from your bottom. Piles usually get better on their own. You can ease discomfort by avoiding constipation. You may need hospital treatment if your piles are severe. It’s not clear what causes piles. You’re more likely to get them if you’re regularly constipated, pregnant or often push too hard when pooing.	Hypopressives reduce pressure on the pelvic floor. The breath work helps to reduce constipation.
Hypertonic pelvic floor	When muscles, fascia and other structures of the pelvic floor become tight and restricted which can result in pain and issues with bowel, bladder, and sexual function.	Hypopressives help the body relearn how to release the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
Hypertonic Pelvic floor/Pelvic tension	Tightness in your pelvic floor, also called pelvic tension. May create pain and discomfor.	Hypopressives help the body relearn how to release the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
Hypotonic/Weak Pelvic floor	Low muscle tone, and your pelvic floor muscles do not have the strength to properly position and stabilize your pelvis to support good bladder/bowel function.	Hypopressives help the body relearn how to release and contract the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
Low Libido	Not wanting to have sex or just don’t have the urge anymore.	Hypopressives help by ensuring all the cells in the body are oxygenated. The pelvis becomes less congested. Hypopressives improve energy levels making us feel more like having sexual contact.
Mixed Incontinence	You experience intense urges to pass urine, few seconds between the need to urinate and the release of urine, and unintentional loss of urine prompted by physical movement or activity that puts pressure on your bladder, such as coughing, sneezing, laughing or exercising.	Mixed incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Nocturia	Waking up during the night to urinate.	Hypopressives help calm the nervous system, activate the nerve-endings and create a lift in the organs so that nocturia stops.
Overflow Incontinence	The bladder cannot completely empty when you pass urine or when your bladder cannot store any urine at all, which causes you to pass urine constantly or have frequent leaking.	Overflow incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Pain during intercourse	This can be because of a hypertonic pelvic floor. It can be because of sexual trauma. It can be because of STD’s as well (so get checked by your doctor just in case). It can also be due to the drying of the vagina during perimenopause and menopause and can also be during breastfeeding.	Hypopressives as a whole holistic program look at creating functional reflexive movement in the pelvic floor. This will encourage the pelvic floor to let go of the excessive tension it is holding as we integrate back into being part of the team. For menopause the movement of the vagina as a muscle will help to keep atrophy at bay as much as we can.
Pain in pelvic floor	Pain in the pelvic floor can come from so many different issues. It can be due to laxity in the ligaments due to relaxing during pregnancy and post pregnancy. It can be because you have hyper mobility in the ligaments in your body and as we age or due to pregnancy the area around the pubic symphysis or coccyx, sacral area can become stretched or lengthened and this can cause movement that can create pain.	Hypopressives take the pressure off the bladder, the breath work and apnoea breaths help to bring the organs back into position and then the poses help to improve resting tone in the muscles and fascia slide and glide. this helps to support the organs whilst the ligaments remodel. The poses and breath work make us more aware of the postural habits that may be effecting our pelvic floor. We improve the resting tone across our whole body and this can help support across the joints creating an environment where the ligaments and tendons have support to remodel.
Painful Sex	Pain only at sexual entry, pain with every penetration, deep pain during thrusting and may last hours after intercourse.	Hypopressives help the body relearn how to release the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
Pelvic Pain	Tenderness, soreness, aching, discomfort, sharp or piercing pain at any given moment in your pelvic floor or pelvis.	Hypopressives take the pressure off the bladder, the breath work and apnoea breaths help to bring the organs back into position and then the poses help to improve resting tone in the muscles and fascia slide and glide. this helps to support the organs whilst the ligaments remodel. The poses and breath work make us more aware of the postural habits that may be effecting our pelvic floor. We improve the resting tone across our whole body and this can help support across the joints creating an environment where the ligaments and tendons have support to remodel.
Poor resting tone	Muscles in the pelvic floor become too tense and are unable to relax.	Hypopressives are a whole body toning experience – the tensioning creates tone in the fascia and muscles- the poses create tone in the postural muscles and the breath work creates tone in the viscera and diaphragm and pelvic floor.
Prolapse	Prolapse is when the organs in the pelvic bowl are being pulled down – for cystocele and uterine prolapse, rectocele and urethrocele the organs are moving towards the entrance of the vagina. For rectal prolapse it is the the rectum prolapsing out of the anus.	Hypopressives help by reducing pressure on the pelvic floor, lifting the pelvic organs and then the poses help improve resting muscle and fascia tone thus supporting the organs in place.
Pudendal Neuralgia	Long-term pelvic pain that originates from damage or irritation of the pudendal nerve – a main nerve in the pelvis. Shooting, aching, burning or stabbing, tingling, prickling or numbing, hurting worse in the evening and feeling better in morning.	Hypopressives help by re-educating the pelvic floor into learning to contract and extend – this helps take any pressure off the pudendal nerve which may be creating discomfort. The breath work and apnoea are key here.
Rectocele	Vaginal wall towards the rectum gets pulled into the vagina.	Hypopressives engage the posterior chain activating this fascia connecting and as a part of the myofascial chains from the feet, calves, hamstrings, glutes, back extensors, psoas, trapezius and over the top of the head to the forehead. The gradual rise of the diaphragm during the exhale and during the diaphragms ascent in apnoea activate the psoas which is one the support muscles for the posterior section of the pelvic floor and pelvis. This combined with the anterior section of the fascia chains help to create more integrity withing the lower pelvis and improving the tone of the supporting fascia.
Stress Incontinence	Unintentional loss of urine prompted by physical movement or activity that puts pressure on your bladder, such as coughing, sneezing, laughing or exercising.	Stress incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath.
Tailbone pain/Coccydynia	Tenderness paired with a dull, achy pain in the tailbone area, at the very bottom of the spine, between the buttocks.	Hypopressives help to lift pressure off the tailbone by strengthening and engaging myofascial chains. The breath work helps to release any tension and tone the muscles to help support the coccyx at the same time.
Urge Incontinence	You experience intense urges to pass urine. There are often only a few seconds between the need to urinate and the release of urine.	Urge incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. It can also be caused by irritation to the bladder. it is important to maintain great posture and sit on your sitting bones! Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Urinary incontinence	Leaking urine when coughing, sneezing, laughing, or exercising, Feeling sudden, uncontrollable urges to urinate, frequent urination, waking up many times at night to urinate and urinating during sleep.	Urinary incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. It can also be caused by irritation to the bladder. it is important to maintain great posture and sit on your sitting bones! Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Uterine Prolapse	The cervix and uterus is being pulled down in the vaginal canal toward the vaginal opening.	Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor- this helps to draw the uterus back up- the activation of the whole pelvic floor also helps to strengthen and tone the vagina itself which helps to support the cervix.
UTI	A strong urge to urinate that doesn’t go away, burning feeling when urinating, urinating often, and passing small amounts of urine, urine that looks cloudy, urine that appears red, bright pink or cola-colored — signs of blood in the urine, strong-smelling urine and pelvic pain.	UTI’s is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma this can create a shorter urethra track which can lead to more UTI’s . It can also be caused by irritation to the bladder. it is important to maintain great posture and sit on your sitting bones! Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Vaginal dryness	Is for the most part a symptom of the change in estrogen levels as we pass through peri menopause to menopause.	Hypopressives help by keeping the vaginal walls moving and working. They are muscles this helps combat in some part the vaginal atrophy that is associated with the loss of moisture in the vagina once we are past our fertile years.
Vaginal Dryness/Vaginal Atrophy	Dry, itchy skin in the vaginal area as well as pain and discomfort.	Hypopressives help by keeping the vaginal walls moving and working. They are muscles this helps combat in some part the vaginal atrophy that is associated with the loss of moisture in the vagina once we are past our fertile years.
Vaginal Gas	Hearing and feeling air escape from your vagina, similar to hearing a fart from your rectum.	Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor and pelvis that will be less likely to queef.
Vaginal laxity	A sensation of vaginal looseness.	Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor and pelvis that will be less likely to queef.
Vaginal Vault prolapse	The top of your vagina (known as the “vaginal vault”) droops down into your vaginal canal. This usually occurs in people who have had a hysterectomy (removal of your uterus).	Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor- this helps to draw the vaginal wall back up- the activation of the whole pelvic floor also helps to strengthen and tone the vagina.
Weak pelvic floor	Pain, dragging sensation, wideness, reduced sensation, not functioning optimally.	Hypopressives create a reflexive movement pattern between the thoracic diaphragm and the pelvic floor. Each exhale the pelvic floor becomes a little more engaged and toned. The muscles become more able to support the pelvic floor so the ligaments can have a chance to remodel.
Wideness/Vaginal gas/queefing	Vaginal gas (vaginal flatulence or queefing) is when you pass gas from your vagina. The noise you hear is trapped air coming out of your vagina. It’s usually harmless and caused by sex, exercise or weak pelvic floor muscles.	Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor and pelvis that will be less likely to queef.

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Updated on: 09/08/2024