Based upon the title are you already thinking “wait, breathing is an exercise??”
Breathing is vital to us on so many levels and most of the time we do this naturally without thinking.
But sometimes our breathing pattern changes based upon a variety of factors. Pregnancy is one of those times when our breathing pattern changes purely based upon the mechanics of a growing baby inside the abdomen.
When the baby is growing, especially at the end stages of pregnancy, the abdomen has to make room for the baby. Think about how the abdominals are stretched as the abdomen gets bigger. And how the organs are pushed to different places to accommodate the baby. This increase in abdominal size increases pressure upwards on the diaphragm and downwards on the pelvic floor, which can cause both the diaphragm and pelvic floor muscles to change shape. The lower ribs also widen to make room for the growing baby.
[[Side note: the diaphragm is a muscle attached to your ribcage and spine that actively contracts to descend/flatten with an inhale and passively returns to a dome shape with a relaxed exhale.]]
During pregnancy, it could have been difficult to take a deep breath because the baby was taking up the room where the diaphragm would normally descend into the abdomen. The muscle recruitment within the core was also changed which can affect which parts of the diaphragm are being used…. Yes there are different parts to the diaphragm. That’s for another post!
Then postpartum, the baby is no longer taking up room in the abdominal compartment of the mama, but the changes mentioned above remain. Certain areas are stretched out, especially the abdominal muscles and pelvic floor and other areas are tightened including the back musculature.
This is where the breathing exercises come in to help. The breathing exercises are the start to returning your core back to what you want it to be while also helping with posture!
Here’s how to start with breathing as an exercise. We will keep it very simple:
Lie on your back with your knees bent and a small towel roll (washcloth or small hand towel) under lumbar spine if it is comfortable. You can place the rolled up towel at your back just below your ribcage and above your hip bones.
Place one hand on your chest and one hand on your abdomen.
Breathe in thinking about your ribcage expanding in all directions: up and down, side to side, front and back. You can think about your ribcage as a ball and you are expanding equally in all directions of the ball.
Monitor with your hands during the inhale: you should have relatively equal movement in your chest as your abdomen. You should not only be breathing into your belly and likewise you should not only be breathing into your ribcage.
As you breathe out, think about your pelvic floor lifting from the inside towards your head (this is not a pelvic tilt!) as your ribcage gently falls.
At the end of your exhale, hold for 5 seconds before breathing in again.
Practice 8-10 times, 2-3 times per day.
BONUS: practicing breathing also helps calm the nervous system which is much needed in the newly postpartum period.