Tip #5: Breathing: The Power of Diaphragmatic Breathing
We have arrived at our last tip in the series: The Top 5 Strategies for an (almost) Painfree Pregnancy and Postpartum.
If you missed the first 4 tips, here they are:
Tip #5: Breathing
Let me first introduce you to the diaphragm if you haven’t met this muscle already. This is your breathing muscle (yep, there is a muscle that helps you to breathe). This muscle lives up under your rib cage.
Your diaphragm is besties with your pelvic floor (or should be). Your pelvic floor are the muscles that sit at the bottom of your pelvis like a sling that supports the pelvic organs - bowel, bladder, and uterus.
And we can’t forget about the transverse abdominis (deep core muscle) that is like a corset that wraps around your midsection.
These 3 need to work together during breathing to maintain proper pressure so there isn’t too much pressure going down into the pelvic floor or out into the abdomen.
PHEW! There is your anatomy lesson for the day.
PREGNANCY:
In pregnancy, you might notice shortness of breath, rib pain, or feel like you just can’t take full breaths. And it makes sense as the baby grows, there is just less room. These breathing techniques (see below) will help you utilize the space you do have to breathe easier as well as stay connected to your core.
POSTPARTUM:
During postpartum, diaphragmatic breathing is one of the first things you can do to reconnect to your core including the pelvic floor.
So, let’s next look at what happens during breathing.
As you inhale (breathe in):
Diaphragm elongates (down toward toes)
Lungs expand and fill with air
Rib cage expands in 360 degrees
Pelvic floor ideally relaxes
As you exhale (breathe out):
Diaphragm rises
Lungs empty as air leaves through your nose or mouth.
Ribs return to resting position
Pelvic floor draws up and in
So doesn’t this happen automatically?
For the most part, yes, BUT many of us have developed poor breathing patterns due to stress, anxiety, poor posture, etc, etc.
These poor breathing patterns might look like chest breathing, or using the muscles of the neck and shoulders to breathe instead of taking full deep breaths and utilizing our diaphragm. These muscles can become overworked, tight, and painful leading to neck pain and headaches.
So what can we do??
DIAPHRAGMATIC BREATHING
You might have put two and two together, but diaphragmatic breathing, sometimes referred to as belly breathing, is a technique that targets the diaphragm, to allow your lungs to funcion optimally.
Benefits of Diaphragmatic Breathing:
Helps us to connect to the transverse abdominis and pelvic floor muscles
Our bodies were designed to breathe like this
Allows our bodies to enter the rest/digest state (relaxation) instead of the flight or fight (stress) response
Decrease stress and promote relaxation
Pain relief
Let’s practice how to do this:
Step 1:
Lay down in a comfortable position (laying down is easier than sitting):
Next place one hand on your belly, and one hand on your chest
As you breathe in, feel the breath go down into the belly hand, and try to minimize the breath into the chest hand
This will help you breathe into the very bottom of the lungs and have full deep breaths
As you exhale, you may feel a gentle core activation under your belly hand (this is a good thing)
Do this for 5 deep breaths
NOTE: This might take some practice to feel this, and that is to be expected.
After you feel comfortable with this, progress to this next technique…
Step 2:
In a seated position, place your hands under your bra line around your ribcage so your finger are in front and thumb is wrapped around back
As you breathe in, feel the front, sides, and back of the ribs all expanding - 360 degrees
Practice doing this for at least 5 deep breaths, feeling all sides of the ribs expanding
NOTE: If this is your first time doing this, you might only feel one area (usually front) moving more than the others. Don’t worry, just keep practicing.
Once you have a good handle on both of these, try adding the pelvic floor component…
Step 3:
Laying down or sitting:
As you inhale, try to relax your pelvic floor muscles - imagine your sits bones moving apart
Then, on the exhale, feel the pelvic floor muscles drawing up and in - like pulling in a blueberry
Do this for 5 deep breaths
Spend some time first thing in the morning or right before you go to bed to practice these techniques. You can do all 3 or just focus on 1 per day. Just think you will feel more relaxed, less stressed, and you are connecting to your core including the pelvic floor muscles. Talk about multitasking!
Lastly, a quick reminder to BREATHE throughout your day. Sometimes we have a tendency to hold our breath or take short, shallow breaths if we are busy or stressed.
Personally, this has been me recently….I have been rushing around trying to get everything done, and I find that I am taking short, shallow breaths. I have made it my goal this week to focus on my breathing and practice these techniques first thing in the morning. Will you join me?
It might be helpful to leave sticky note reminders on your bathroom mirror, the fridge, in the car, or wherever you need a reminder to just breathe….or it might be a timer on your phone that every hour you stop and take 5 deep breaths.
Whatever strategy works for you, if you consistently practice this, you will notice a positive change.
So, here is the game plan for this week…..I invite you to:
Practice these diaphragmatic breathing techniques first thing in the morning or before bed.
Be proud that you made time for YOU to do these.
Care for your body while caring for your baby/baby bump!
Leave a comment and let me know how it goes!
Ps I’m available for 1:1 Virtual Consults. This is time for you to get your questions answered, alleviate that annoying ache/pain, or start an individualized exercise program to get you thriving!
Stay tuned for next week to learn more bout how to care for YOUR BODY while caring for your baby/baby bump!
*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern regarding your health or the health of your baby