9-Minute Beginner Hypopressive Exercises to Help with Pelvic Organ Prolapse and Incontinence

[@tatakphilippines528]

Grace be with you for helping women experiencing pelvic discomfort. You’re an angel.

[@TheFlowerEmpowered]

Thank you for the kind words 🌸

[@juliawald6352]

I've been doing hypopressives for about 5 months but only started your videos a month ago. THANK YOU SO MUCH!!! You have improved my form and technique so quickly. I am so grateful.

[@TheFlowerEmpowered]

Thanks for the kind feedback Julia, I’m so glad the video was helpful 🌸

[@critchie]

I have a weak and tight pelvic floor and over 20 years of pelvic pain and bladder pain. I’ve done a lot of good work with fascia release and resistance stretching, but I need to do something to strengthen the core. Kiegal exercises seem like just more “clenching” which is not great for tight, weak muscles. This approach feels like a better solution. I will go through the series with you. Thank you so much from Nova Scotia, Canada.

[@TheFlowerEmpowered]

Weak and tight is always a challenge! You should focus on pelvic floor relaxation exercises rather than strengthening Kegels. There’s a full playlist here: kzbin.info/aero/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq It’s also good to do very gentle core strengthening exercises as well as these hypopressives. You can try the exercises in this video: kzbin.info/www/bejne/lWSnnIp7bbaSnJY they are gentle and a great place to start if you have a tight pelvic floor. Let me know how you get on 😊🌸💕

[@critchie]

@@TheFlowerEmpowered this is wonderful! I’ve been stuck lately, I know I need core work, I know Kiegals are wrong for me. I will work with your hypopressive series and the additional resources you suggested for pelvic relaxation and core strength. There are so many men and women out there struggling with Chronic Pelvic Pain. You are an angel for putting this excellent content out into the world.

[@xylemnilsen8944]

I feel like my issue is weak and tight muscles as well :( my upper abs aren't strong either and i feel like my belly is distended or something. I definitely am dissociated from these areas

[@oleg1uk]

How are younow xx

[@wowkatla]

Thanks

[@TheFlowerEmpowered]

Thank you so much! This is my first super thanks! 😊🌸

[@leeannbennett8200]

Yup! This works! Feeling alot better than I have in a good while 😉and there is more episodes to come.. excellent! THANKYOU...

[@TheFlowerEmpowered]

You're so welcome! 🌸😊

[@gaganmeetsingh7195]

Please keep doing what you do. A lot of people like me cannot thank you enough 🙏😊

[@TheFlowerEmpowered]

Thank you for the kind words Gaganmeet, I will keep making videos. Let me know if there is something specific you would like me to focus on 😊🌸

[@gaganmeetsingh7195]

@@TheFlowerEmpowered I have had a hypertonic pelvic floor for a long time which has weakened my urethral sphincter muscles that has started post micturition dribble. Now when I try to do kegels to strenthen the sphincter muscles, my back starts to pain because of already tight pelvic floor. Can you make a video or share one if you have already made, for people who cant do kegels but want to strengthen the urinary external sphincter muscles?

[@usmanali-tz9jj]

@@gaganmeetsingh7195 how are you now brother..i have same problem

[@gaganmeetsingh7195]

@@usmanali-tz9jj I found out that my symptoms were because of my gut problems. I have candida, SIbo and dysbiosis which leads to urological symptoms. Now I am trying to treat that and I can feel the difference already. I also joined Denis' yoga program and I have been following it for the past 6 months. It has helped with my hypertonic muscles to a great extent.

[@usmanali-tz9jj]

@@gaganmeetsingh7195 i went to pt he said my pelvic floor miscles are really tight.

[@simply.stephc]

Thank you for doing these videos. I find them so helpful and always come back to them when I need to.

[@TheFlowerEmpowered]

So glad you find them helpful Stephanie! I have lots more videos in post production for the coming weeks. If there is anything specific you would like to see, let me know. I’m always looking for new ideas 😃💕

[@Magdalena-xm8hl]

This is the first video of hypopressives I came across (choosing it for its ‘beginner’ title) and I have no idea what an ‘apnoea’ is in this context. For a beginner video, an explanation of what an apnoea is would be very helpful.

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@Emily-ni2zg]

Thank you for sharing this knowledge... The divine feminine flows through you to all of us.

[@TheFlowerEmpowered]

You are most welcome 🙏🏻 😊🌸💕

[@randomness4255]

@@TheFlowerEmpowered Hello Can we do these exercises while menstruating. Also can it be done when we have a ring pessary

[@TheFlowerEmpowered]

@@randomness4255 yes, they are fine to do when menstruating and ok with a ring pessary. Listen to your body when you practice and skip if it doesn’t feel good 🌸

[@randomness4255]

@@TheFlowerEmpowered Thank you so much

[@harrifrost9378]

Thank you so much for this. I like how you have combined the HP exercise with yoga postures.

[@TheFlowerEmpowered]

I’m glad you enjoyed it Harri 😄

[@PV-re8kd]

This is the first time I tried hypopressives staying in child's pose& dog's pose and boy I started queefing so madly I couldn't control my laughter lmaoo

[@TheFlowerEmpowered]

😂 nothing like a good queefing session to strengthen the core (from laughter) 😆

[@PV-re8kd]

@@TheFlowerEmpowered lol sure 😂

[@trishferrer8209]

LOL!!!

[@trishferrer8209]

What do ppl whose knees don't bend do? There is no way I can do child's pose. I have had a lot of knee surgeries, including replacement.

[@TheFlowerEmpowered]

@@trishferrer8209 if you look at the image in the thumbnail… instead if kneeling with the arms on the floor, bring a chair beside the wall. Sit in the chair and rest your hands against the wall. Allows the same pose without the pressure on the knees. Make sense?

[@ummyusufs2912]

Hi Denise, when hypopresives should be done in the day and how many times a day, how many times a week for someone starting. Also, how can one keep fit if fear is there to worsen your prolapse. Thank you very much for your attention and reply.

[@TheFlowerEmpowered]

Great questions! With regards to Hypopressives, they are best done on an empty stomach, so first thing in the morning before breakfast is a great time. With regards to fitness, you can adapt your fitness practice to support your prolapse. Managing intraabdominal pressure is key, and this is something you can learn.

[@gemk0058]

Thank you for the great educational videos! I saw your interviews with Dr. Bri and they were wonderful. I have a question about the hypopressive exercises in reversing prolapse… I was reading the comments and you have mentioned in your responses that it is a slow process which makes total sense. But about how long will it take to reverse a grade 2 cystocele with hypopressives?

[@TheFlowerEmpowered]

Proplase is just the point of least resistance toward which increased intra-abdominal pressure goes. Hypopressives will help to reduce the symptoms but you should also work to train your pelvic floor AND to release hypertonicity in the pelvic floor and in the muscles supporting the hips, legs and core. Getting your diaphragm moving will also help a lot. When it comes to time, it is very much dependent on your body and your consistency of practice. Consistency creates change in the body. If you are consistent, you can see changes within a couple of months…

[@gemk0058]

Thank you for responding! So the organ technically doesn’t go back to its original place?

[@TheFlowerEmpowered]

The organ hasn’t necessarily shifted from its usual place. Generally with grade 1 and 2 prolapse, the shift of organs happens when there is increased intra-abdominal pressure which gives the symptomatic feeling. If it is constantly shifted, a pessary can be of great benefit in stabilizing things while you work on strengthening the pelvic floor and releasing excess tension.

[@gemk0058]

Thank you for the clarification! You’re amazing 💝

[@arcadialasar9026]

@@TheFlowerEmpowered whoa... You just blew my mind! The organ hasn't actually shifted it's the pressure...

[@Bianca-tq5cj]

Thank you so much for posting another video, I’m getting slightly better with going out and car rides and stuff but a lot of times it’s still very anxiety-inducing and physically uncomfortable for me. I have to get my wisdom teeth out very soon as well so I’m hoping to push myself out of my comfort zone a little more so I can comfortably do the long car ride to the surgery place. Any thoughts or tips? :)

[@TheFlowerEmpowered]

I’m glad to hear you are getting a little better at going out. Little by little you will get there. I published an article on the website last week discussing length before strength. I think some of the info in there could be helpful, it’s along the lines or what we discussed over email: theflowerempowered.com/2020/10/29/should-you-focus-on-length-before-strength-with-pfd-oct-2020/ I would suggest for your car journey you could try a seated yoga nidra (of course only if you are not driving!). Also, take a pillow to sit on in the car. Something more comfortable than the standard car seat can help when the journey is long. Let me know how you get on 😊💕

[@Bianca-tq5cj]

@@TheFlowerEmpowered thanks! I’ll read the article and try out your suggestions. Also, for anyone else struggling I JUST found out that gravity can be an enemy to the pelvic floor. Something that helps me is doing yoga poses such as a shoulder stand to get a lot of pressure off my legs, back, and pelvic floor. My dad also has this exercise device that he uses to balance himself upside down. He uses it for his back but I’ve recently been trying it out with great results. Paired with exercise and stretches like the ones in your videos, I think the “upside down” method could help some people a lot! You reach a pretty big audience, and I think that if the method works for you too, then you can tell others about it! 😄

[@TheFlowerEmpowered]

Yes! Inversions are great! The book actually includes headstands in the more advanced stages of training. The “feet up “is a great way to get upside down while working on the core strength to invert. I assume that’s what your Dad is using? Maybe I should add a headstand tutorial here too, if that is interesting... 😊

[@Bianca-tq5cj]

That tutorial would be awesome, and I think it’ll help a lot of people! I think the inversions will be a major turning point for me. Keep up the amazing work, you’re truly changing lives!! 😊

[@TheFlowerEmpowered]

🙏🏻😊❤️

[@arcadialasar9026]

I spent my night understanding this technique. Did it this morning, such big difference wow... In this video you appear to do two apnea breaths in each pose. Is that a good amount to do 6 days a week, ok to do more? Just once a day? I'm reversing 1-2 stage bladder prolapse and working on tension.

[@TheFlowerEmpowered]

Once a day for hypopressives is sufficient. This series begins the work of getting you comfortable with doing the hypopressives in different positions. You can also try this one: kzbin.info/www/bejne/g6PPaY1thMyXqbc It's a short routine. You can learn it and practice every morning before starting your day (vacuums are always stronger on an empty stomach). Let me know how you get on 😊🌸

[@arcadialasar9026]

@@TheFlowerEmpowered I can't believe you reply to every comment - and so quickly. You're a thousand times more helpful than any physio I've seen in person. My last physio told me I wouldn't see any improvement and from here it will just be about avoiding surgery, for a simple stage 1-2 bladder prolapse. I've had more shifts with yours and Dr Bris work in 1 week, than I have with any physios instructions in 4 years. I'm not trying to bad mouth the physios I've seen - just upset with their lack of education/care, probably not their fault. Thankyou, thankyou, thankyou. I've added this to my morning routine and I'll follow your advice on how often etc. Thankyou for the link! You are a gem! Thankyou for all you do, for your care and for being so thorough. Xx 💗

[@naidedemir1461]

​@@TheFlowerEmpowered merhaba videolarınızı Türkçe seslendirme imkanınız var mı

[@lisajohnson8657]

I was hoping to learn what this technique is and why I should try it. Apnea wasn’t explained.

[@TheFlowerEmpowered]

Hi Lisa, this video is part of a series of exercises for those who have already learned the basics. This video explains the basics and apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U and this video shows a trick to feel the apnea if you struggle with it: kzbin.info/www/bejne/pXabqaSXpdiLhas Apnea simply means “cessation of breathing”, but the important thing is that you hold after emptying the lungs rather than holding the breath in. Let me know if you have any questions when you get started 😊🌸

[@desireeluciano]

I love your videos! Thanks 💖🌻💖🌻💖🌻

[@TheFlowerEmpowered]

Thank you! 💕

[@irisz5640]

Hey there May I ask whats the different between hypopressive exercise and abdominal hollowing exercises? There are different articles about em.

[@TheFlowerEmpowered]

Sure, they are basically the same thing - stomach vacuums. In yoga, they are called Uddiyana Bandh Kriya or Uddiyana Kriya. In bodybuilding, it’s called a stomach vacuums. The use of these types of exercises under the name “Hypopressives” was introduced in the eighties when Belgian physiotherapist Marcel Caufriez began using them in patients with pelvic floor dysfunction. A lot is said about hypopressives and what they are useful for. I wrote an article with my opinions on this: theflowerempowered.com/2022/01/24/are-hypopressives-beneficial-for-pelvic-floor-dysfunction/ Let me know if this answers your question!

[@terimalakouna7312]

Hi, I’m not asking for a personal programme. Ball park guidance on..how many times a day/week should I aim to follow this video and at what point would it be useful to start working through subsequent videos. I believe I have had a one off event of rectal prolapse which appears to have resolved itself (currently) and just want to try and avoid any progression/recurrence.

[@TheFlowerEmpowered]

Are you achieving an apnea and does your body feel good in these positions? If so, it’s fine to continue to the next video. Practicing Hypopressives daily is fine (6 days -always have a rest day), but it’s not required. You could do hypos three times per week in between your other types of exercise. If any of the poses make you feel excess pelvic pressure or discomfort in your joints (if you have knee issues for example), just skip that pose. Once you have learned the poses and find it easy, take all the ones that feel good, string them together into your own wee sequence. Each exercise is a little tool and you can use the tools when needed 😊🌸

[@Spirit88wonder]

Thank you 💛💛🌻

[@TheFlowerEmpowered]

Most welcome :)

[@HelfyreTwilight]

How do you recommend incorporating pelvic floor exercise/movement/flexing/releasing into the hypopressive movement/breathing? If you could explain how this helps the pelvic floor that would be great (I have a prolapsed vaginal wall, at the front with strong/tight rear pelvic-floor muscles and weaker/overstretched? front pelvic-floor muscles).

[@TheFlowerEmpowered]

Hi Meliveril, it’s not unusual to have parts of the pelvic floor that are hypertonic while other parts are hypotonic. When it comes to restoring balance, the question is usually of length should come before strength. I have written an article about this that explains my approach: theflowerempowered.com/2020/10/29/should-you-focus-on-length-before-strength-with-pfd-oct-2020/ When it comes to Hypopressives, they do not strengthen the pelvic floor, they work more on enhancing the antagonistic relationship between the pelvic floor and can increase the flexibility of both the pelvic floor and diaphragm. Hypopressives also stimulate connective tissues encouraging an enhancement of pelvic organ support which is why they are believed to benefit people with POP, however, connective tissues adapt slowly so consistency over a long period of time would be needed to show results. When it comes to rebuilding strength, you can include pelvic floor contractions with Hypopressives but I only add them when full function of the pelvic floor has been restored. My empowerment program (which is detailed in my upcoming book) has different modules that are practiced concurrently which include: pelvic floor exercises, breathing exercises (including Hypopressives), relaxation exercises, movement exercises and mind exercises/meditation. All of these elements are needed in order to regain full function (in my opinion/experience). Hope that helps!

[@biancaol4963]

I watched the first half of your video. What is apnea or vacume? What Exactly should I do then?

[@TheFlowerEmpowered]

Good question! There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you gave questions 😊

[@friedayang]

Thank you for the instructions. I wonder, maybe because I am a swimmer, my breath is longer and I can hold in much longer. Is it more beneficial to hold /not breathe in longer? So to pull up the inside longer with each “stretch”?

[@TheFlowerEmpowered]

You can hold a wee bit longer than the count of 4 but it’s better to do a longer sequence where you have different movements and a good flow than longer holds of the apnea on one or two exercises. This one could be helpful: kzbin.info/www/bejne/g6PPaY1thMyXqbcsi=xBiVJRs95bD9m1_h once you learn the sequence, you could run through it with longer holds (or play it at slow speed) 😁👌🏻

[@areviewer1693]

.Hi! I developed bladder prolapse after a doctor had me forcefully push/strain 2 separate times during a pap exam (while my legs were spread on the stirrups). She had me forcefully strain and hold for both times & after I left that appt I was sore. I was not aware that I was injured & not aware that I had the bladder prolapse. These last 7 weeks I have been suffering & the last week or two it felt like everything has dropped. I'm in my late 30's. I saw this video and I'm just confused about how to do the hypopressive breathing and wondering if this would help my situation? I don't have leaking or accidents, but I feel like I have to pee often now since this. Before that injury I had no issues with my bladder or pelvic area- I only had very rare stress incontinence that happened if I jumped a few jumps on a trampoline with a full bladder or if I laughed extremely hard with a full bladder, I would leak literally a just a drop of pee & if I stopped jumping or laughing hard, then I would be fine. I don't really jump on trampolines anymore & laughing that extremely hard is very rare. Since that exam from that doctor, it felt like I had a tampon stuck in me. The last few months I had to pee more often, and the last couple of weeks when I slept on my side it felt like my pubic bone was being crushed. Then I started to feel like my stomach/pelvic area dropped, I can feel it move when I walk (if that makes sense). But it also feels like everything in my private area dropped as well. The opening since that exam too has shrunk in size. I don't know what is happening too me and I was fine before that appt. It's like my body is falling apart after whatever was done. If I do the exercise/breathing wrong I will get worse?

[@TheFlowerEmpowered]

Hi, have you been to a pelvic floor physiotherapist? They can make an assessment of your pelvic floor and will ensure you are breathing correctly and activating your muscles properly. They can also check your prolapse. I would strongly recommend you get checked before proceeding with hypopressive exercises 👍🏻

[@vlg8482]

Will this fix bad prolapse that is out or is it to late to be fixed now? Great video thank you I’ve subbed

[@TheFlowerEmpowered]

This can help to relieve the symptoms of prolapse. You will likely need to do more than just Hypopressives to completely overcome the symptoms. Bear in mind though, the weakness will always be there, you become symptom free by building strength, improving flexibility and learning to manage intraabdominal pressure. Then you can live a full and active life while taking care of your pelvic floor and preventing worsening of prolapse 💪🏻

[@vlg8482]

@@TheFlowerEmpowered thank you for taking time to reply. I will keep this in mind . 😊

[@snoozehard]

Thank you!

[@TheFlowerEmpowered]

You're welcome!

[@annabelmeere5317]

The last exercise made me feel my rectus abdominis pull together for the first time while doing the apnea (I am working on fixing diastisis recti). Any tips on feeling that in the other poses? Or do you just feel that more in particular poses?

[@TheFlowerEmpowered]

In my experience, it is different from person to person, but Apnea does tend to be strongest in poses where you lean over. Have you tried the first standing exercises in the level 2 video? kzbin.info/www/bejne/mGHSl5etdpKdbMU You should try the different exercises, pick the ones that feel most effective and practice them as a sequence. Let me know how you get on 😄

[@hollyjmcgee]

inhale for the apnea and exhale and take the apnea? I feel like I've missed something, do you have a video that explains the movements more independently please?

[@TheFlowerEmpowered]

Sure! This one explains it in a little more detail: kzbin.info/www/bejne/n6vQn2Cmr5akd8U and this one shows a trick if you struggle to achieve an apnea: kzbin.info/www/bejne/pXabqaSXpdiLhas

[@hollyjmcgee]

Thank you! 😊

[@jenlabelle1525]

Good morning. I have had interstitial cystitis for 12 years. but I was doing pretty well with a dietary change. but a recent prolapse of the bladder and rectum caused everything to burst. my bladder became unbearable among other things. I'm starting hypopressives. the pain in my bones, ribs, sacrum and my stiffness everywhere complicates things for me and I therefore have hypopressive symptoms in my bed. but the pressure throughout my lower abdomen is excruciating. I'm barely a walker. clearly I need to try to relax my pelvic floor. and do not reinforce. I was wondering if you can suggest the gentlest and easiest relaxation exercises for me please? THANKS

[@TheFlowerEmpowered]

It’s probably best to start with restorative yoga poses to help tone down the symptoms. Given the high level of pain you are experiencing, your nervous system is sensing danger. You have to get messages of safety through to the nervous system for this. You communicate with your nervous system through movement, touch and thought. Start with restorative yoga like this one: kzbin.info/www/bejne/jZnNoKx3eah_r68si=Y2BuIYyMn8Y7ZBIC and add yoga nidra body scanning meditation: kzbin.info/www/bejne/a2mln6mgiMhmmc0si=5ucrehnEAVzdLJLx and see if that helps to calm things down.

[@celrochon1968]

Can you start theses after prolapse Surgery? Im in my 3rd week post op for rectocele and entrocele

[@TheFlowerEmpowered]

Great question Celine, I would avoid these exercises for now. Has your surgeon given the go-ahead to begin any exercise? Have they assigned a pelvic floor physiotherapist to help you rehabilitate post surgery? It really makes sense to have the pelvic floor assessed to see if it is hypertonic or hypotonic and to work to rehabilitate the pelvic floor accordingly. Some very gentle pelvic floor exercises would be a good place to start when you do get the go ahead, but it's really important that you get approval before you begin with any training. Depending on how quickly things heal up, you may be in a position to add hypopressives somewhere between 8 and 12 weeks post op.

[@elizabethk3272]

I'm very excited to find out about this method, thank you for your videos! How long do you recommend holding the apnea? It appears to be about 3-4 seconds?

[@TheFlowerEmpowered]

Thanks! Yes, I usually count to 4 when I do hypos. I have a couple of videos explaining how to do the apnea so they could be helpful too. kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@clarawagner2031]

Hello, are hypopressives useful to strengthen the pelvic floor like kegels do? Kegels make my muscles tense up and I was looking for other options

[@TheFlowerEmpowered]

The pelvic floor is pulled upwards during the apnea. This does cause the muscles to contract in response to that stretch, but not as strongly as a voluntary contraction, so yes, this could be a good alternative for you. You should also add some pelvic floor relaxation exercises if not doing so already 😊🌸

[@clarawagner2031]

@@TheFlowerEmpowered thank you! One last question, is it okay to do hypopressives during your period?

[@cinmac3]

What is apnea mean and what does hyper pressive mean.

[@TheFlowerEmpowered]

A Hypopressive is another name for a stomach vacuum. It’s a type of breathing exercise where you breathe all your air out, hold the breath out, relax your tummy and expand your ribcage. Because your airways are closed and there is no air in your lungs, when you expand the ribcage, it creates a lift that makes the hollow tummy. Apnea means cessation of breathing. It is just the name for holding the breath when your lungs are empty. You can watch this video for a trick to feel the apnea: kzbin.info/www/bejne/pXabqaSXpdiLhas Let me know if you have more questions 😊

[@louise7205]

Hello!Is hypopressiv good for hypotonic pelvic floor?My prolaps is grade two and since I realized I had it,ive been in servere pain. I have now learnt after months of research that my pelvic floor is tight.It has tightened as a symptom to my prolaps.Weak floor,so its over compensating. There is NO help to get here in my country and hospital has given up on me. I want to try this but will it help less pain with my tight pelvic floor?Sometimes I can not move.

[@louise7205]

Will hypopressives help realese this tension?I have done streches for two weeks and dont see much difference

[@TheFlowerEmpowered]

Hypopressives will stretch the pelvic floor a bit but for release of tension, you are better doing the pelvic floor relaxation exercises. You will find those exercises in this playlist: kzbin.info/aero/PLTrM-0Yl3Pcs-vpFq9mYzeDyIXDaittaq Let me know if you have questions

[@TheFlowerEmpowered]

I should add that the Hypopressives are good for your prolapse but it can take a long time to see the benefits. Stick with them consistently 😊

[@stephanytucken8716]

Are these exercises ok for grade 1 cervical prolapse? And how do they help? Excited to start.

[@TheFlowerEmpowered]

Yes! You should be able to do a hypopressive breath just standing before you try doing hypopressives with movement. This video explains you how to do that: kzbin.info/www/bejne/n6vQn2Cmr5akd8U and this video will show you a trick to feel the hypopressie if you didn't manage to get an apnea when trying the first time: kzbin.info/www/bejne/pXabqaSXpdiLhas It's really important not to pull your belly in. It's the vacuum that creates the lift so you let your belly relax and take your apnea (where you expand the ribcage) and that creates a lift. If you suck your belly in, that creates downward pressure rather than upward lift. Make sense?

[@stephanytucken8716]

@@TheFlowerEmpowered wow, thank you sooo much for this, I'm looking forward to starting 😊

[@ginahohenstatt5981]

I watched the video a couple times. I did not hear how to do the apnea. What is it and how do you do it?

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@bianca222]

Hi! What do you mean with "exhale for your apnea"? Is apnea when you hold your breath? for how long should we hold our breath? Thank you! :)

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@betsymeehan]

I was wondering what that meant also! Thank you for the beginning video links

[@carolynconnors2205]

This is an important piece of information! I had no idea what you meant. Are we to do a Kegal at this prompt?

[@em5763]

Should we be breathing in and out through our nose or in through the nose and out through the mouth?

[@TheFlowerEmpowered]

In and out through the nose of you can 😊🌸

[@nikiniki1876]

Can someone please explain exactly how to get apnea and when to do it? I mean after exhale ?

[@TheFlowerEmpowered]

Yes, after you exhale, you close your airways, relax your tummy and expand your ribcage. This video explains how to do the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U And this one shows a trick if you are unable to feel the apnea: kzbin.info/www/bejne/pXabqaSXpdiLhas It gets easier with practice. Let me know if you have questions 😊🌸

[@agni2289]

What if the only way I can achieve apnea is by holding my nose? I tried the tip you shared and practiced that way and now if I don’t hold my nose I just take the air in whenever I try to expand my chest. With my nose held I can see the apnea, especially if I lean forward. Is it ok doing it that way, or does it defy the purpose? I really can’t do it any other way :( Tried many times.

[@TheFlowerEmpowered]

Hi Agni, I have a couple of questions... 1. What are your reasons for practicing hypopressies? 2. Are you breathing through your nose or mouth when you are doing the breaths leading up to your hypopressives? Of course it's ok to hold your nose if that allows you to achieve your vacuum, but it can make it a little more difficult if you are trying to perform the vacuum in different poses (like in this hypopressive series). Are you close to a yoga studio by any chance? Or are you seeing a pelvic floor therapist? A yoga teacher/physiotherapist should be able to show you how to close the space at the back of your nose after exhalation (although it's hard to see it but it can be demonstrated). Maybe I will make a video on this so you can try. In the meantime, there's no harm in helping yourself by holding your nose, even thought that may prevent you from doing poses where you need to rest on your hands.

[@ciarafeehily7632]

Hi there! I’ve been trying to learn and practise hypopressives but I find when I try to do one bent forward in child’s pose that my stomach muscles won’t suck in, like a column down the centre of my abdomen ? The vacuum goes either side

[@TheFlowerEmpowered]

How is the vacuum when you are standing? And are you relaxing your stomach in the child’s pose while doing the vacuum?

[@simonaarmenise8693]

are these exercises useful for descending perineum too?

[@TheFlowerEmpowered]

They can be helpful. You should also work on pelvic floor strengthening.

[@fatboyramzi4363]

Hi can you preform these exercises while on your menstrual cycle?

[@TheFlowerEmpowered]

Yes, it’s ok to practice while on your period, but if you are crampy and uncomfortable, some restorative yoga can feel a lot nicer. you could try this one: kzbin.info/www/bejne/rGeupJh6rt5pa80

[@fatboyramzi4363]

@@TheFlowerEmpowered Thank you for your reply!

[@sofiasvedberg1122]

Hello should I just follow exactly what you do in the video or should I take more apnea? Do I do the first video a week then move on to the next one?

[@TheFlowerEmpowered]

Generally, we take three or four breaths at a comfortable pace, take the the apnea for the same duration as a breath cycle (I usually count to 4) and then release. If you feel like taking a longer apnea, that’s ok, but try to flow at the pace of your own breath if possible. With regards to the poses, listen to your body and skip any poses that are triggering. The poses do increase slightly in difficulty with each phase, but if you are fit, you might find it easy to run through all the levels without difficulty. If this is the case, you can practice them one after the other on the same day. I wouldn’t spend more than 30 mins doing hypos. 15 minute is kind of ideal. You can try the video at this link or you would like a wee daily sequence: kzbin.info/www/bejne/g6PPaY1thMyXqbc

[@lindasmalley8766]

What does ‘taking the apnea’ mean please

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@xylemnilsen8944]

Advice request: it's really hard for me to exhale all the air out And i go really slow. Any recommendations?

[@TheFlowerEmpowered]

Try not going really slowly. Breathe out the normal amount, then squeeze a little extra out. Have you already tried the trick to feel your hypopressive? kzbin.info/www/bejne/pXabqaSXpdiLhas or watched the demo of a basic hypopressive? kzbin.info/www/bejne/n6vQn2Cmr5akd8U

[@strongsyedaa7378]

Will these exercises be effective in rectocele?

[@TheFlowerEmpowered]

They can help to relieve the symptoms of rectocele. You could also do some pelvic floor relaxation and if needed, some pelvic floor strengthening too 👍🏻

[@diabolicaldebacle]

I've developed a sensation that I'm concerned about, I have a weak core so I'm suspecting this is it. But when I do hypopressive in these yoga positions I can feel organs.. shift? I can't explain it, but there's such little information I'm concerned I will injure myself if this is a bad sign! Thank you in advance.

[@TheFlowerEmpowered]

Do you feel your organs lifting upwards? And are you relaxing your abs and pelvic floor as you perform the exercises?

[@diabolicaldebacle]

@@TheFlowerEmpowered It's when I'm in belly down positions or waist up, and it's a "sliding" as if they're coming from down low and between gravity and the apnea they're moving towards my diaphragm. I'm suffering from chronically clenched pelvic floor. I've been focusing on relaxing them, and I'm not consciously flexing my abs. I don't believe I'm doing anything beyond the apnea, it isn't painful it's just very unusual. I've been doing sitting and laying hypopressives while sorting this out, cause I'm just not sure. I got in an accident at 18 that rendered me bedridden for a year, and several years of pain in the knee and lower back. The inactivity from that caused weakness in my body. I'm healing a grade two prolapse, and with your teachings I'm improving it. Do you think the shifting is caused from years of weak but tight pelvic floor muscles and my organs drooping? Is this a common sensation?

[@TheFlowerEmpowered]

The shifting of organs up towards the diaphragm is what you should feel so it sounds like you are doing it correctly. The idea with Hypopressives is to use the diaphragm to pull on the connective tissue network on the abdominal and pelvic cavities to pull everything upwards. This uplifting motion is believed to stimulate the movement of connective tissue cells that leave small trails to build connective tissue fibers. It’s a slow process but with consistency over an extended period, this should help with internal support for organs. The scientific research into the efficacy of Hypopressives is still in its infancy but what you describe is what you should feel (a lifting upwards of the internal organs towards the diaphragm). The positions leaning over tend to make you feel it more. If you find them uncomfortable, just do the Hypopressives seated or lying down. When it comes to the pelvic floor tension, here are lots of relaxation videos on the channel. Also, for a weak core, you should start with very gentle exercises like those shown in this video (they are after the core strength test) kzbin.info/www/bejne/lWSnnIp7bbaSnJY Hope this helps!

[@diabolicaldebacle]

@@TheFlowerEmpowered You're an incredible gift to women everywhere, thank you. Truly, from the bottom of my heart.

[@nadinedixoncoaching]

How many can/should we do of each? And for how long? Thank you 🙏

[@TheFlowerEmpowered]

I would just do one session per day, and 10 to 15 minutes is enough. If you are working to manage a prolapse, you should also do some pelvic floor relaxation and and some pelvic floor strengthening.

[@SherylSquirrell]

Just a comment. This is a beginner's video and yet, at 2.35 it says "take the apnea" without explaining if any action is taken during the apnea .🤔eg is there activation of the pelvic floor or abdominals during?

[@TheFlowerEmpowered]

This video is part of a playlist that has videos on how to take the apnea. Links are in the video description and I will add a link at the time stamp you pointed out. You can use the following links to find out how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@BiancaHards]

Hi! What does ‘taking the apnea’ mean? Thanks!

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@bonnievassilaros5963]

Every time I do hypopressives my hiatal hernia gets so bad. Is there a trick for this?

[@TheFlowerEmpowered]

Unfortunately hypopressives are not advised when you have hiatal hernia. Do you want to do Hypopressives for prolapse or for some other reason?

[@ericssoncalimlim7118]

How many times in a week should I do hypropressive exercise? I have grade 2 bladder prolapse.

[@TheFlowerEmpowered]

Hypopressives exercises can be practiced daily. There are many different poses you can try but I tend to do the ones that give me the feeling of most lift in my pelvic floor. Try and see which ones feel best for you. Practicing first thing in the morning on an empty stomach is best. Pick your three favorite poses, learn them and repeat them three times each. Should take around 5 minutes tops. Hope that helps 💕

[@leahmortley6903]

@@TheFlowerEmpowered thank you! ♡♡ here's hoping it will help my prolapse

[@stevefarr954]

Hi, I am a male with partial rectal prolapse. Will this help me to avoid surgery?

[@TheFlowerEmpowered]

Hypopressives can help to relieve symptoms but contrary to a lot of what is shared online, it doesn’t “cure” prolapse. A prolapse is a point of weakness. The key to managing the prolapse is to manage intraabdominal pressure. A big part of this, especially with the rectal prolapse is avoiding constipation. Also managing your weight. increased bodyfat causes increased intraabdominal pressure, so if you are carrying extra weight, getting that under control will help a lot.

[@stevefarr954]

@@TheFlowerEmpowered Thank you for your time & reply, much appreciated 🙏

[@stevefarr954]

@@TheFlowerEmpoweredI have just followed the video & found the 3 exercises to be very relaxing.

[@alexgoico]

What does it mean “taking your apnea”?

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@JosieFitzgerald]

Is this practice helpful for rectocele?

[@TheFlowerEmpowered]

Yes it is. If you don’t already know how to perform an apnea, have a watch of the videos linked below. Let me know if it helps and feel free to ask questions if there is anything you don’t understand kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas

[@annamccarthy751]

I have just discovered your series and love it - your explanations are clear and make sense (which is always helpful :) ). I have tried to practise hypopressives for about the last year, though have not been very consistent but I find I can empty my lungs better if I push out the last of the air with my mouth open - do you think this is ok?

[@TheFlowerEmpowered]

Yes, that’s ok. Very often people fail to achieve apnea because they are holding a wee pocket of air in their mouth/throat so if mouth exhalation helps you to achieve apnea, go for it!

[@2dogmom]

I don’t understand what apnea is? I watched the entire video.

[@SimonWM2000]

Are these safe with an epigastric hernia?

[@TheFlowerEmpowered]

Unfortunately not. They are helpful only for herniation in the lower body (pelvic area and abdominal adea).

[@ebonyhollingsworth563]

I think maybe I need a video explaining apnea before I do this. No idea what's suppose to be happening...

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@theresaburrows1277]

I started to bleed w my prolapze can i stl doo these excersice

[@TheFlowerEmpowered]

If you are bleeding with prolapse, it’s important to visit your pelvic floor physio or gynecologist to check the source of the bleeding. I wouldn’t push ahead with exercises until you rule out any sinister cause. Let me know how you get on 🌸

[@blueslover5051]

thank you for these well explained videos.i’ve been doing hypopressives on and off for years. lately i have had some trouble with bits of food getting stuck in the folds of my throat , i'm 68. Also feel quite a bit of vacuum pressure in my ears during apnea. would there possibly be some rearranging of tissues during apnea in these places?

[@TheFlowerEmpowered]

Yes! The entire thoracic chamber is in apnea as it is one solid air right chamber. Maybe you can see it in this video where I try to highlight that there is also a vacuum around the collar bone and throat as well as around the kidneys at the back side: kzbin.info/www/bejne/n6vQn2Cmr5akd8U As the ears, nose and throat are all connected, you may notice some pressure changes there. It would be worth checking with your doctor to ensure there isn’t anything sinister happening around the throat area if food is getting stuck. This can happen if there is a goiter around the thyroid. A goiter would also create some stiffness in the tissues around the throat which could result in you feeling more pressure in the ears. A wee visit to your Doc or ab ENT specialist could be valuable. Let me know how it goes for you.

[@antonellasassu4860]

Thanks for these videos. They are so clear and helpful. I cannot do all the positions as I have arthritis affecting my knee but I will do the ones I can :) I have a question regarding positions: are they just a way to ease the apnea or does any position offer a different benefit compared to the others?

[@TheFlowerEmpowered]

That’s a great question! The purpose with Hypopressives is to create the stomach vacuum which lifts the contented of your intraabdominal cavity and raises your pelvic floor. The positions change the lines of tension in your body as the connective tissues are gently pulled, which just enhances the vacuum and moves tissues and fluid in the intraabdominal cavity. Motion is lotion! You can practice Hypopressives in many different positions. For the melting heart, shown in the thumbnail, sit on a chair, where you are facing a wall where your toes are touching the wall. Place your hands on the wall, take your apnea and walk your hands up the wall, allowing your chest to rest forward. It’s basically he same position without weight on the knees. Let me know if that works for you 😊💕

[@monicaguzman4671]

Hi! Am I supposed to engage my pelvic floor when doing the apnea? I'm doing another method of exercises to help heal my Diastasis Recti and we're taught to do a kegal while exhaling. But I find myself only concentrating on breathing while doing these hypopressive exercises and forget to engage my pelvic floor.

[@TheFlowerEmpowered]

You shouldn’t contract with the Hypopressives, especially at the start. Allow the lift to happen naturally. You can practice pelvic floor contractions where you contract on the exhale to help build some foundational strength. Once you have some strength, you should practice your pelvic floor exercises just breathing rather than solely on the exhale. Make sense?

[@monicaguzman4671]

Appreciate your response!! I forgot to ask is it normal to feel soreness in the ribs/diaphragm the next day from doing these exercises? It isn't painful just sore.

[@TheFlowerEmpowered]

@@monicaguzman4671 there may be a little training pain if your body is not used to these movements. It shouldn't feel any different to the kind of pain you feel when you start doing squats at the gym. Typically you only feel this type of pain when you start training and it should dissipate as you get used to training. If it continues, or if you are unsure about it, you can visit a physiotherapist (physical therapist) for an assessment of your core and diaphragm. Hope that helps :)

[@potrelviewer9536]

Any exercise that requires to facing the belly downward is physically impossible for me; my lungs just stop working in that position. It's been that way since I was a baby. Also, since I can't breathe in the all four position, my arms and legs shake violently in the first few seconds. Pushups and planks are impossible for me.

[@TheFlowerEmpowered]

Sorry to hear that! You can try taking seated versions of those poses instead of going on all fours, like demonstrated at the end of this one: kzbin.info/www/bejne/qYGXpJWppLCXh80

[@shellied9371]

Does this help diastisis recti?

[@TheFlowerEmpowered]

Yes, one study had shown that hupopressices help with diastasis recti. As always, you should listen to your body when you practice. Also, hypopressives are not recommended for those with hiatal hernia or hypertension (high blood pressure)

[@2dogmom]

I don’t understand what apnea is? Can you explain a bit more?

[@TheFlowerEmpowered]

Of course! There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@fungimasters3237]

I feel like im missing the breathing instructions. I have no idea how she is breathing or what she is focusing on

[@TheFlowerEmpowered]

Did you watch the videos breaking down how to do the apnea and the trick to feel it? If not, have a watch. Let me know if it helps and feel free to ask questions if there is anything you don’t understand kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas

[@carlad6665]

What is an apnea?

[@TheFlowerEmpowered]

It’s the cessation of breathing when the air is held out and you create your vacuum: kzbin.info/www/bejne/pXabqaSXpdiLhas you can read a bit more in this article: theflowerempowered.com/2022/01/24/are-hypopressives-beneficial-for-pelvic-floor-dysfunction/

[@carlad6665]

@@TheFlowerEmpowered thank you!

[@dianalong2748]

I really struggle with the apnea, I don't feel I am ever going to be able to do it properly

[@TheFlowerEmpowered]

Did you watch the videos breaking down how to do the apnea and the trick to feel it? If not, have a watch. Let me know if it helps and feel free to ask questions if there is anything you don’t understand kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas

[@luminanza309]

Apnea? Does it just mean holding our breath?

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@vegangrepresent4140]

Whats abnea?????

[@TheFlowerEmpowered]

Apnea is the stomach vacuum. You can watch this video to find out more: kzbin.info/www/bejne/pXabqaSXpdiLhas

[@madz888]

what is apnea ?

[@TheFlowerEmpowered]

Apnea is the stomach vacuum. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@faatimakhan377]

What is the apnea

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@GSCA2025]

I’m 10 months postpartum, when I do the apnea my abdomen doesn’t suck in. It barely budged. I think before I was pregnant I had a habit of letting abdomen hang out and now I still look pregnant. Any tips?

[@TheFlowerEmpowered]

Were you able to do the apnea before you had your baby? Often it can be difficult to achieve a vacuum when starting out. You can try this trick to feel the apnea so you get a sensation for it: kzbin.info/www/bejne/pXabqaSXpdiLhas You should allow your tummy to relax completely when you do it, make sure you don't try to pull the tummy in as that will make it contract which will prevent a proper apnea. Then for getting the core back to normal following baby, you can try some gentle exercises. This video has a lower core strength test: kzbin.info/www/bejne/lWSnnIp7bbaSnJY and a few simple exercises to get the lower core working. Then you have the upper core test: kzbin.info/www/bejne/nGSzkHmwr6xjr5I which has a few exercises to get the upper core working. Then there is this beginner core sequence: kzbin.info/www/bejne/hGrNnJeNf5mHfZI Make sure to get the all clear from your physiotherapist or doctor before adding in postpartum exercises. Hope that helps!

[@missylovestroy]

What is the apnea ?????

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@sachabkitty]

I was actually able to see the apnea because of my flaccid tummy, it was hanging a bit and got sucked in during the apnea 😮

[@TheFlowerEmpowered]

That’s a start 😊

[@sarahposey1400]

What is apnea?

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@_maggie]

Looks like stenosis folks are a no for this?

[@TheFlowerEmpowered]

With stenosis your physiotherapist should be able to advise on the exercises you should avoid. They will likely offer hypopressives in alternative positions to these if hypopressives are indicated for you.

[@marthececilieolsen1854]

Apnea ? What is that?

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@lyndseywinnington9056]

What's an apnea?

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@ashhashope333]

I can't get my butt close to my feet my hips will not allow it. This is soooooo discouraging

[@TheFlowerEmpowered]

There are supported options if you can’t get into the full version of Childs pose. You can use pillows, blankets or a bolster as demonstrated in this video: kzbin.info/www/bejne/hqCZqqJ8m953r5Isi=RL_dWhXFMmH1E9IA Try not to get discouraged. Change in the body happens slowly over time with consistency 🌸

[@shannonollis3724]

When you say "take the apnea" I'm guessing you mean "hold your breath"?

[@TheFlowerEmpowered]

Not exactly, you hold the breath out which making the motion of breathing in. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@MothStone]

What is an apnea?!!!!

[@TheFlowerEmpowered]

Apnea means cessation of breath, in the case of hypopressices, its holding the breath “out”. There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those and let me know if you have questions 😊

[@naturegirl4074]

I don’t understand the apnea thing…

[@TheFlowerEmpowered]

How is the apnea going for you now? I believe I did answer you in some other comments, but just incase: There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas

[@naturegirl4074]

@@TheFlowerEmpowered I haven’t been doing it because I don’t feel like I’m doing it right. :( Thanks for the extra videos. I’ll try again.

[@naturegirl4074]

@@TheFlowerEmpowered oh and yes you did explain it to me thoroughly. Thank you ❤️

[@missycp1993]

I'm doin this for prolapse. What does take in the apnea mean? Does it mean suck in the stomach with no air?

[@TheFlowerEmpowered]

There are two videos that explain how to breathe to take the apnea: kzbin.info/www/bejne/n6vQn2Cmr5akd8U kzbin.info/www/bejne/pXabqaSXpdiLhas Try those. Important to know they you don’t suck your tummy in at any point. Th stomach vacuum should happen automatically. It’s the breathing muscles that create the vacuum (apnea) so you are activating the breathing muscles with the breath held out. Let me know if you have questions when you watch the explainer videos 😊