Under Pressure

As autumn settles in, it’s natural to turn inward — to notice how we hold ourselves, how we breathe, and where we carry tension or strain. At Strength & Grace, this season we’re exploring ways to move with less effort and more awareness, beginning with something we all experience but rarely think about: pressure.

The “canister” of the torso — from the pelvic floor to the glottis — manages pressure all day long. Every breath, cough, sneeze, lift, run, jump, and even a slouch on the couch changes internal pressure. But what exactly is this pressure, how is it managed, and why does it matter?

The torso is divided into two main cavities: the thoracic cavity (chest) and the abdominal cavity, separated by the diaphragm. Every breath is a shift in pressure:

• On inhale, the diaphragm contracts and moves downward. This decreases pressure in the thoracic cavity, drawing air into the lungs, while slightly increasing pressure in the abdomen as the belly expands.

• On exhale, the diaphragm relaxes and returns to its dome shape. Pressure in the chest rises to push air out, and abdominal pressure decreases as the belly softens.

This cycle happens roughly 22,000 times a day — and that’s before adding movement, stress, or load. Traditional abdominal crunches, coughing, sneezing, lifting groceries (or children), and even poor posture all increase intra-abdominal pressure.

Pressure will always follow the path of least resistance. So, if there’s weakness in the pelvic floor or abdominal wall, that extra pressure can lead to symptoms like urine leakage, pelvic organ prolapse, or diastasis recti.

How Low Pressure Fitness Helps

Low Pressure Fitness (LPF), also known as hypopressive training, helps the body regulate and reduce excess pressure.

Let’s break down the term:

• Hypo = low

• Pressive = pressure

Hypopressive exercises are designed to decrease intra-abdominal pressure, creating a lifting effect rather than a compressive one.

LPF focuses on the diaphragm, rib cage expansion, and postural alignment. The practice combines specific breathing patterns (often called the hypopressive or abdominal vacuum) with precise postures that activate deep core and pelvic floor muscles. Over time, this retrains how the body manages pressure, supporting both function and form.

Benefits of Low Pressure Fitness

Research and practice show that hypopressive and Low Pressure Fitness methods can help:

• Postpartum Recovery – Retrain core muscles after childbirth and support healing from diastasis recti.

• Pelvic Floor Function – Prevent or reduce urinary incontinence and support pelvic floor strength without overstraining.

• Pelvic Organ Prolapse – Gently lift and reposition internal organs while improving pelvic circulation and resilience to daily pressure changes.

• Waistline Definition – Tone and coordinate the inner “muscular corset,” leading to a flatter, more functional core.

• Athletic Performance – Improve breathing efficiency, posture, and balance between overused and underused muscle groups.

Bringing It All Together

Low Pressure Fitness offers a smart, sustainable way to build strength and stability from the inside out — supporting everything from spinal health to breath to confidence in daily movement.

If you’ve ever wondered how to feel lighter, more lifted, and more connected to your core without straining or gripping, LPF might be your next favorite practice.

Join us in class or an upcoming workshop to experience how “less pressure” can mean more strength, ease, and grace.