Slow Down: The Truth About Apnoea Practice and Pelvic Floor Health
There’s something that’s been bothering me lately, and I need to get it off my chest. Some clients are being told by PT trainers and physios that the goal is to do 30 apnoeas per session—as if hitting that magic number is the secret to pelvic floor perfection. It’s almost as if these practitioners just can’t quite let go of their Kegel fixation—count, squeeze, repeat.
But here’s the thing: That’s not how Hypopressives—or your pelvic floor—actually work.
Understanding the Pelvic Floor's Muscle Composition
Your pelvic floor muscles are predominantly made up of about 70% slow-twitch (Type I) muscle fibers. These are the endurance fibers, the ones that support your organs and keep you upright all day without fatiguing. They’re designed for slow, sustained activation—not rapid-fire contractions. The remaining 30% are fast-twitch (Type II) fibers, which are responsible for quick, powerful movements like sneezing or jumping.
And let’s not forget about the smooth muscle component interwoven throughout the pelvic floor. Smooth muscle is an entirely different beast—it’s designed for slow, sustained, and almost subconscious contractions. Think about your blood vessels and your digestive tract; they don’t just snap into action like a bicep curl. They lengthen and hold, maintaining tone and function without your conscious effort.
So why on earth would we rush through 30 apnoeas as if we’re trying to hit a PB at the gym? It doesn’t make sense when you understand the anatomy. Slow, intentional breathing is what nurtures both the slow-twitch fibers and smooth muscle, encouraging their natural function and endurance.
The Cascade Effect: Breathwork That Primes Your Pelvic Floor
Here’s where things get really beautiful. When you slow down and focus on your breath, you’re actually setting off a cascade of activation throughout your whole core.
Lungs Inflate: As you inhale, your lungs expand and gently push downward, creating intra-abdominal pressure.
Diaphragm Primes: This pressure primes the diaphragm, which then moves downward.
Abdominals Respond: The abdominal muscles lengthen and create space for the visceral movement, allowing the organs to shift and settle.
Pelvic Priming: This movement subtly primes the pelvis, creating a gentle shift that signals the pelvic floor to extend and lift just a little.
When this entire cascade happens in a smooth, rhythmic way, it naturally engages the pelvic floor without forcing it. The breath becomes the conductor of the entire orchestra—lungs, diaphragm, core, and pelvis—all working together in harmony.
Fascia: It’s Not Just Passive Tissue
And it’s not just the muscles we need to think about. Fascia—that incredible, dynamic connective tissue that surrounds and supports every muscle and organ—has contractile properties of its own. Yes, that’s right—fascia can actively contract and maintain tension, which means it’s a player in this slow, sustained engagement, too.
New research is showing that fascia is far more active than we once thought. It doesn’t just passively hold things together; it responds to gentle, rhythmic stimulation. When we rush through apnoeas, we miss the opportunity to allow the fascia to respond and adapt to slow, controlled movements.
So, What’s the Real Goal Here?
Instead of cranking out 30 apnoeas as if your pelvic floor is some kind of piston in a race car, it makes way more sense to slow down, focus on your breath cycles, and tune into your body. If you’re doing fewer apnoeas but maintaining a beautiful, remedial rhythm through three breath cycles, you’re far more likely to encourage the natural engagement of slow-twitch fibers, smooth muscle, and fascia.
Honestly, the fixation on hitting a high number of apnoeas feels like we’re just repackaging the old Kegel mindset and calling it new. More isn’t always better, especially when it comes to retraining the entire system to work as one fluid, functional unit.
So, if you’re practicing at home, take it easy. Less is more. Quality over quantity. Give yourself permission to breathe slower and deeper. That’s where the magic happens.
And if someone tells you that 30 apnoeas a session is the goal, just smile politely and know that you’re doing something far wiser by slowing down and moving with intention.
