Hypopressive training
«Hypopressive training» is also known as «Low pressure training». «Hypo» means less, «pressive» comes from pressure, so less pressure. And this is exactly what happens during this training: the pressure in the abdominal cavity (intra-abdominal pressure), is reduced.
In contrast, most traditional training methods increase our intra-abdominal pressure and can weaken our pelvic floor, unbalance the interaction of the abdominal muscles or change the position of our abdominal and pelvic organs.
«Hypopressive training» uses posture and breathing exercises to strengthen the deep muscles. Although this also happens with many other forms of exercise, there is one thing that sets hypopressive training apart from everything you have learnt so far: A special breathing technique is used to create a vacuum in the abdomen. This creates a negative pressure and at the same time a suction effect, which leads to a lifting of the internal organs via the fascial traction lines and relieves them.
This is a real game changer and could be the solution to your discomfort and pain!
Training can prevent and improve the following symptoms:
- Incontinence
- Pelvic floor problems
- Organ prolapse
- Diastasis recti
- Hernias
- Bloating, constipation
- Back pain
- Depression (also postnatal), mood swings
- Poor posture
«Hypopressive training» is also breathing training, as it trains the diaphragm and thus improves oxygen supply and lung function. This is why athletes who want to improve their performance also benefit from «Hypopressive training» as a supplement to their sport.
On a psychological level, «Hypopressive training» can reduce stress (the central nervous system is calmed), reduce feelings of anxiety, boost self-confidence and increase energy and concentration.
«Hypopressive training» is a training without pressure or impact and therefore also ideal for women after giving birth – either as a supplement to a postnatal course or instead of one. If you have recently given birth, please get in touch with Nanea so that we can discuss together when the right time is for you to start «Hypopressive training».
«I learnt a lot about my body and breathing in the course and after just a short time I noticed positive changes. I can highly recommend «Hypopressive training».
Sonja (52)«Conscious, correct breathing has greatly improved the quality of my sleep!»
Monika (54)«I do my «Hypo training» every day and have my digestion problems well under control.»
Margaritta (71)
The Hypopressive training offer from Nanea
Beginners course
Follow-up
Beginners course
In the beginners course you will learn about breathing, the vacuum, posture and the basic positions of «Hypopressive training» so that you can continue the training at home. A training session of approx. 10 minutes 2-3 times a week is recommended.
Start:
No prior knowledge necessary. Please note the information under «Info» and the contraindications below.
Course dates 2024:
Course 1 (evening)
Tuesdays, 7.45 – 8.45 pm
Course dates: 28.5. / 4.6. / 11.6. / 18.6. / 25.6. / 2.7. / 9.7. – ended
Course 2 (morning)
Fridays, 8.30 – 9.30 am
Course dates: 31.5. / 7.6. / 14.6. / 21.6. / 28.6. / 5.7. / 12.7. – ended
Course 3 (evening)
Tuesdays, 7.45 – 8.45 pm
Course dates: 13.8. / 20.8. / 27.8. / 3.9. / 10.9. / 17.9. / 24.9. – ended
Course 4 (morning)
Fridays, 8.30 – 9.30 am
Course dates: 16.8. / 23.8. / 30.8. / 6.9. / 13.9. / 20.9. / 27.9. – ended
Course 5 (evening)
Tuesdays, 7.45 – 8.45 pm
Course dates: 22.10. / 29.10. / 5.11. / 12.11. / 19.11. / 26.11. / 3.12.
Course 6 (morning)
Fridays, 8.30 – 9.30 am
Course dates: 25.10. / 1.11. / 8.11. / 15.11. / 22.11. / 29.11. / 6.12. – few spots available
Course dates 2025:
Course 1 (evening)
Tuesdays, 7.45 – 8.45 pm
Course dates: 14.1. / 21.1. / 28.1. / 4.2. / 11.2. / 18.2. / 25.2.
Course 2 (morning)
Fridays, 8.30 – 9.30 am
Course dates: 17.1. / 24.1. / 31.1. / 7.2. / 14.2. / 21.2. / 28.2.
Course 3 (evening)
Tuesdays, 7.45 – 8.45 pm
Course dates: 27.5. / 3.6. / 10.6. / 17.6. / 24.6. / 1.7. / 8.7.*
Course 4 (morning)
Fridays, 8.30 – 9.30 am
Course dates: 30.5. / 6.6. / 13.6. / 20.6. / 27.6. / 4.7. / 11.7.*
* School holidays Engadin
More dates to follow.
Prices:
- Regular price: CHF 245
- Early Bird price: CHF 210, for bookings up to 1 month before the start of the course
Info:
- This is a closed, 7-week course and builds on itself. Therefore it is unfortunately not possible to join an ongoing course.
- Please reserve all course dates in good time, as missed course units cannot be made up.
- The courses are also open to anyone who has already attended a beginner’s course in «Hypopressive training» and would like to continue, deepen the method and just stick with it (same course content).
Contraindications:
«Hypopressive Training» is not suitable for
- Pregnancy
- High blood pressure
- Abdominal inflammation (Crohn’s disease, colitis, gastritis, urinary tract infections, etc.)
- Cardiac problems (heart disease, risk of heart attack)
- Lung diseases
- After organ transplants
- Shortly after the insertion of an intrauterine device (IUD)
If in doubt, please consult your physician before starting training.
If you have recently given birth, please get in touch with Nanea so that we can discuss together when the right time is for you to start «Hypopressive training».
Follow-up
«Follow-ups» take place on various dates, where you will receive support for your personal «Hypopressive training».
Do you have any questions about this training method? Would you like further confirmation that you are breathing properly or doing your vacuum correctly? Or are you already practising «Hypopressive training» regularly, but the desired changes have not happened yet? Then a «Follow-up» is perfect for you.
You’ll be given another explanation of the do’s and don’ts of «Hypopressive training» and will then be encouraged and motivated to continue your practice at home.
Start:
Possible at any time. Prerequisite: Attended the beginner course in «Hypopressive training».
Dates 2024:
Follow-up 1: Saturday, 28 September 2024, 10.00 – 11.30 am
Follow-up 2: Saturday, 16 November 2024, 10.00 – 11.30 am
Dates 2025:
Follow-up 1: Wednesday, 22 January 2025, 6.00 – 7:30 pm
Further dates to follow.
Price:
CHF 35
Duration:
90 minutes
Info:
This offer is aimed at (former) participants of the beginner course in «Hypopressive Training». If you have no experience with this training method, please attend a beginner course first.
Alternatively, you can also book a private training session to work on your specific issues in more detail.