Diaphragmatic breathing
Did you know that pregnancy can actually alter our breathing patterns? Reestablishing proper breath coordination can greatly enhance postpartum healing and overall wellness.
During pregnancy, the growing baby exerts pressure on the lungs and diaphragm, limiting their ability to expand. This pressure can lead to a breathing pattern called 'paradoxical breathing,' where the diaphragm moves upwards rather than downwards during inhalation. This issue can persist even after childbirth and affect the coordination and function of your abdominal muscles and pelvic floor.
To help reconnect your diaphragm, abdominal muscles, and pelvic floor, practice Diaphragmatic Breathing. Unlike chest or belly breathing—which can increase pressure on the pelvic floor—Diaphragmatic Breathing involves expanding your breath evenly in all directions, similar to inflating a balloon.
Inhale
Your ribs, chest, and back should expand evenly without lifting your shoulders.
Your pelvic floor should relax and move downwards in sync with your inhalation.
Exhale
Pull your lower abdomen in first as you exhale, pushing the air out from the bottom up to avoid increasing pressure on the pelvic floor.
Your pelvic floor should lift, similar to performing a Kegel exercise.
Remember to relax your jaw and don’t press your tongue against the roof of your mouth.
Initially, reconnecting your breath with your abdominal and pelvic floor movements may be challenging. Use a mirror or place your hands on your chest and abdomen to gauge synchronization and observe your posture—ensure your ears, shoulders, and hips align with your pelvis in a neutral position.
Avoid comparing your current experience to how things felt before pregnancy. Instead, focus on how these movements feel in your body now, embracing the process with curiosity, compassion, and patience.
Incorporating these breathing exercises can also help alleviate tension and stress, serving as a reminder to slow down and prioritize self-care.
