What’s the difference between yoga breathing and hypopressives breathing?

Let's discuss some of the differences between yoga breathing techniques and the  hypopressive breathing technique.

Belly breathing is very common in yoga- and it definitely has it's place. But belly breathing has derived from diaphragmatic breathing. In ancient text's diaphragmatic breathing has been described- not belly breathing.

In more recent years that breathing technique has been taught as belly breathing.  

Whilst lower belly breathing can be helpful for deep relaxation but breathing in that way all the time doesn't spread the pressure of the breath or use the diaphragm as fully as it could. 

Lateral 360 breathing is a much more functional breath for the muscles and fascia. 

Then we have uddiyana bandha- looks similar to the hypopressives vaccum but it's executed very differently.

Uddiyana bandha means “upward flying lock” or “abdominal lock.”

You exhale the air, hold the breath out and draw the abdomen in and up. This...

→ Massages the abdominal organs (stomach, liver, spleen, intestines)

→ Stimulates digestive fire (agni)

→ Strengthens the diaphragm and core

You often do this with Mula Bandha which is the root lock - the lifting of the pelvic floor. When done with Mula Bandha it has positive effects on the pelvic floor muscles and pressure management.

However many of those doing this technique in yoga may not be able to lift the pelvic floor muscles due to dysfunction.  

In this case, what happens when they do Uddiyana Bandha is that they decrease volume in the abdominal cavity, pressure increases and pushes down onto the pelvic floor muscles. If they don’t have the competency to contract and withstand that pressure we increase the risk of dysfunction- because of the downward pressure on the pelvic floor muscles. 

Uddiyana bandha and Mula bandha can be over cued in yoga and can cause a hypertonic pelvic floor. 

The difference in hypopressives is that we expand the ribs after the exhale -increasing volume and decreasing pressure- this creates more space for that pressure and the pressure gradient creates a lift upwards, we get less risk of the pressure descending down towards the pelvic floor. 

We still get all the benefits of Uddiyana Bandha but also...

→ Better pressure management

→ Improved posture

→ Reflexive lift of the pelvic floor muscles

→ Lifting of the pelvic organs

This technique is much safer for those with pelvic floor dysfunction.

If you've been practicing uddiyana bandha or Mula bandha but still have leakage If you might find hypopressives a game changer for your pelvic health.

And if you're a teacher this might be a better technique to use with your clients. 

It combines beautifully with yoga, allowing you to flow between hypopressies poses and yoga poses but letting the pelvic floor muscles respond involuntarily when needed. 

If you're a teacher who wants to learn this practice for your clients check out my next level 1 teacher training courses