Your First Exercise in Postpartum Recovery: 360 Breathing

Hey Mama! Did you know the first 12 months after giving birth is considered a "rehab" phase? It's a crucial time where you are re-connecting with your muscles but also taking plenty of rest and listening to your body.

One of the very first exercises you can begin after having your baby (and even during pregnancy) is called "360 breathing" or "diaphragmatic breathing."

As the diaphragm pulls in air, it creates pressure. The pressure should be spread throughout the body into your core, back, ribs, and pelvic floor (the opposite of sucking in or breathing down)

Paired with proper posture and alignment, this will set the tone for future exercises as you begin to regain function of your core, pelvic floor, and other muscles.

Do you experience leaking when you lift, sneeze, or jump? Learning proper breathwork can help with that too!

This isn't talked about enough, but your pelvic floor is very much impacted by how you breathe and how you manage intra-abdominal pressure. Using the 360 breathing will cue your pelvic floor to work together along with your diaphragm and your transverse abdominis (your deep core muscles that wrap around your core and tend to get "turned off" after pregnancy).

How to perform 360 breathing:

1. Sit or lie down in a comfortable position

2. Place your hands on your ribs, with your fingers spread out.

3. Inhale slowly through your nose, allowing your diaphragm to expand and your rib cage to move outward in all directions. Feel your abdomen expand as well. Your pelvic floor should lengthen and relax on the inhale.

4. Exhale slowly through your mouth, allowing your diaphragm to contract and your rib cage to return to its original position.

5. Repeat for several breaths.

Watch the video below for instruction:

https://www.youtube.com/watch?v=hleOCJJ1PWU&t=14s