The stomach vacuum, also known as Uddiyana Bandha, is commonly practiced by freedivers to develop abdominal control and improve diaphragm mobility. It’s also been used in strength training for a long time—whatever you call it, core control matters in many sports.

You may have seen people practice it sitting cross-legged, but you can also try it lying down, standing, or during a quiet moment in your day. Gently draw your belly in toward your spine. Focus on regular repetitions rather than how long or how deeply you can hold the position.

For more freediving videos, subscribe to my channel. If you’re looking for coaching, check out my programs!