Belly Breathing, Postpartum Recovery & Pilates

Pregnancy and childbirth put a lot of pressure on a woman’s body: core muscles are stretched apart (Diastastis Recti) as the baby grows and if you have a C-Section, the core muscles are simply cut through, so there is a lot to recover from and lots of rest is needed. We already know that diaphragmatic breathing activates the Parasympathetic Nervous System (rest & recovery) so that is reason enough to start gentle belly breathing. 

The second reason diaphragmatic breathing is essential to postpartum recovery is to do with the muscles involved in the diaphragmatic breathing technique. And actually, it can really help anyone (postpartum or not) improve their core strength and pelvic health. Diaphragmatic breathing is at the core of Pilates! 

The Diaphragm & The Pelvic Floor Relationship

The diaphragm is a dome-shaped muscle under the lungs. As we inhale the diaphragm contracts, moving downward, massaging the organs and pushing out the belly (hence the name ‘belly breathing’). This creates negative pressure in the lungs and draws the air into the lungs, filling them up. Meanwhile, the pelvic floor expands to create room for the extra pressure as the lungs fill. The diaphragm is like a parachute and the pelvic floor is like a basket. When one contracts, the other expands and vice versa. 

On the exhale, as you draw your navel towards your spine, several other muscles are engaged including the pelvic floor and abdominal muscles such as the transverse abdominus (think of a corset that holds our organs in place) which push the organs up, forcing the lungs to expel air. To intentionally activate the pelvic floor, you can exhale through the mouth with a gentle blow sound.

In postpartum recovery, muscles and organs have shifted, so this gentle breathing technique rebuilds the core and helps to bring the organs back into position. Diaphragmatic breathing is essential to a healthy core and prevents back pain, neck pain and poor posture. 

So before you start attempting 4 minute planks, start with Diaphragmatic Breathing!