How to stomach vacuum, abdominal vacuum, or hypopressive breathing.

Why would you want to do a vacuum? The abdominal hollow or vacuum are techniques that have been used by bodybuilders for decades and yogis for centuries. In this particular technique, the vacuum is being achieved with the activation of the diaphragm and external intercostal muscles while flaring the ribs. These two muscle groups attempt to take in a "breath" while your airway is closed - the result is a vacuum effect due to the inability of the diaphragm to pull air into the lungs.

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This can be done in various ways, but all of them involve holding your breath. The act of holding your breath allows you to build a tolerance to the CO2 that builds up in your bloodstream - this is a good thing! CO2 is important for gas exchange in the lungs. Try to take fewer, slower breaths throughout your day (5-6 breaths per minute), this allows the gases to efficiently exchange in your lunges (alveoli), your resting heart rate will drop dramatically, and the tension throughout your body will release. Breathe through your nose, always!

This hollow movement also helps to massage the internal organs and move "things" (poo poo) around. If you are able to do this hollow and follow it up with Nauli Kriya (rolling your belly from side to side), you will literally be massaging the intestines to aid digestion

This can also help to reduce pressure on various structures of the core and any injuries that may have occurred - hernias, pelvic floor dysfunction (specifically prolapses), disc bulges/ herniations, etc. Doing this daily has been shown to help tighten the core and improve your ability to control abdominal pressure.

Lastly, practice this technique in various positions to become more connected with your body. Train the positions that you train in your sport/hobby (unloaded).