01/20/2020
Diaphragmatic breathing helps to lay foundation to our core strength. Practicing breath helps to move our deep core unit and is important during pregnancy, postpartum and throughout life.
The diaphragm is the muscle below our lunges, which aids in breathing and is apart of our core unit. During diaphragmatic breathing we utilize our diaphragm, transverse abdominis TVA and pelvic floor to control intra-abdominal pressure.
Diaphragmatic breathing is simply breathing. We are born with the natural ability to breath with our diaphragm, but as we get older, most of us stop breathing correctly and start to chest breathe. Correct breathing lays a foundation for properly strengthening our core.
1️⃣ Lay on your back with one hand along your outer ribcage, and the other on the front of your belly, above your belly button
2️⃣ Inhale through your nose. Your ribs should expand outwards, followed by your belly, and lastly your pelvic floor. Your TVA and pelvic floor will lengthen.
3️⃣ Inhalation lengthens your TVA and your pelvic floor
Exhale out your nose. Exhaling creates a natural rebound from the expansion. Your pelvic floor will lift, and your TVA will contract
4️⃣ Diaphragmatic breathing should not be forced, there is no purposeful contraction or activation. All muscle contractions are natural and subtle. However, when learning to master, you may find you need to purposefully activate your TVA and pelvic floor to help increase awareness.
Maintaining proper control of intra-abdominal pressure does not cause stress on the pelvic floor or along the abdominal muscles. Unregulated intra-abdominal pressure is often seen in individuals with diastasis recti, umbilical hernias and pelvic floor dysfunction (including incontinence). Diaphragmatic breathing is an important component of proper core control.
