Breathing Core & Pelvic Floor

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Breathing Core & Pelvic Floor

Intentional, focused, and daily breath work to enhance core and pelvic floor function.

12/31/2024

So what is this breathing series all about and why is it so important?
✔️ there are 21 videos that each range from 5-8 mins that can be completed in the comfort of your home.
✔️the purpose is to retrain your breathing pattern to treat some pretty serious issues that women are dealing with that are GREATLY affecting their activities of daily living.
✔️it’s important because peeing your pants should never be considered normal and dealing w pain in hips, pelvis, spine should never just be accepted…there is hope and help!
✔️no more excuses, now is the time to take hold of these issues and start the program today, there is no better way to start your 2025!
✔️ https://www.inspirelife.co/21-day-breathing

02/21/2024

Is anyone feeling a bit overwhelmed with their to-do list? 📋🤯

Time to 🛑 and BREATHE!!

We need to you just lay down and try this…
We can’t promise that by the time you are done your laundry will be folded, the emails/texts will be returned, the kids will be fed a healthy delicious meal, the appointments will be made, or that you will have completed your workout for the day…

BUT we CAN tell you it will help you tap into your parasympathetic nervous system, allowing your system time to rest, so you can refocus on the things you do have to complete.
It will help LIGHTEN the heaviness you are feeling.
Let’s go, inhale➡️exhale➡️REPEAT

02/16/2024

Why nasal breathing? 👃🏼

Nasal breathing is having a moment — and for a good reason! It’s not just a trend. Breathing through the nose has many benefits.

Our noses are designed to help us breathe effectively.

🦠 Tiny hairs within our nasal canals filter out allergens, preventing them from reaching our lungs.
😎 Nasal breathing warms the air to body temperature, making it easier for lungs to use.
🩻 Nasal breathing triggers the release of nitric oxide, helping to widen blood vessels and improving oxygen circulation in the body. Nitric oxide is carried into the lungs and is known to be anti fungal, antiviral and antibacterial.
🫁 Breathing through the nose requires our diaphragms to work harder…more to come in the future about diaphragmatic breathing!

02/09/2024

So what is this breathing series all about and why is it so important?
✔️ there are 21 videos that each range from 5-8 mins that can be completed in the comfort of your home.
✔️the purpose is to retrain your breathing pattern to treat some pretty serious issues that women are dealing with that are GREATLY affecting their activities of daily living.
✔️it’s important because peeing your pants should never be considered normal and dealing w pain in hips, pelvis, spine should never just be accepted…there is hope and help!
✔️no more excuses, now is the time to take hold of these issues and start the program today!
✔️ https://www.inspirelife.co/21-daybreathing

01/28/2024

If you haven’t read through our last post about simplifying your breathing, do that first!

Breathing in through your nose and exhaling through your mouth offers so many benefits. You can breathe in any position that feels good to you, but side-lying is a great place to start.

1️⃣ Grab a pillow to support your head and neck.
2️⃣ Grab a pillow, foam roller or rolled up towel for between your knees.

💆🏻‍♀️Close your eyes and make this a SENSORY experience.

🔄 As you inhale, feel the top side of your ribcage expand in all directions. Try and relax your pelvic floor.

💨 Try to elongate your exhale for twice as long as your inhale. If you want to focus more on relaxation, passively exhale and focus on getting out every bit of air you can. If you want a more active exhale, feel a gentle lift of your pelvic floor and engage your transverse abdominal muscles.

Repeat!

01/24/2024

Let’s simplify:
How you breathe MATTERS, but we don’t want you to overthink this.

Here is the biggest takeaway from today: Inhale through your ➡️NOSE and exhale out your ➡️MOUTH.

✨this technique helps improve oxygenation to your body
✨it allows for diaphragmatic breathing
✨helps improve lung strength
✨helps decrease stress and anxiety
✨helps to improve sleep
✨reduces risk of snoring
✨humidifies inhaled air
✨the more efficient our system of respiration becomes it can contribute to postural stability and spinal support

Allow yourself some time today to give this a try!

01/17/2024

Hi! We thought we would reintroduce ourselves and the Breathing, Core and Pelvic Floor program!

Erin and Jess have been working alongside each other for several years.

Erin Kottich is a doctor of physical therapy and owner of Inspire Life Physical Therapy. She specializes in pelvic floor and manual therapy techniques and is a postpartum corrective exercise coach.

Jessica Marshall is a STOTT Pilates certified instructor and owner of Sage Studio Pilates. She specializes in prenatal, postpartum and pelvis corrective exercise.

We are passionate about helping others strengthen their mind-body connection and reach their goals, whether that is to be pain or symptom free, gain strength or just learn techniques to relax.

Our program — Breathing, Core and Pelvic Floor: a 21-day guide to intentional, focused and daily breathwork — does just that in easily accessible 5-8 minute videos!

Learn more about the program at the link in our bio!

01/09/2024

❄️A little sneak 👀 at the things Erin is reading on this snow day! We are always learning and 🩵 continuing education courses! Just starting this GI and pelvic floor course and some light reading on menopause as we see the need to keep learning about this topic! ❄️All this reading in the midst of throwing snow balls at the kiddos, making an igloo, spending copious amounts of time getting kids into/out of their snow gear and hot chocolate after hot chocolate ☕️ ☺️
Comment ⬇️ on what you are reading/doing on this Nebraska ❄️ day!!

01/07/2024

Birddogs are amazing stability, core and breathing exercises when they’re done correctly!

What went wrong in the top photo?

🚫 Overextended neck
🚫 Ribs flared
🚫 Pelvis tilted
🚫 Reaching too high

How to perform the exercise correctly:

✅ Neck in line with spine
✅ Pelvis in neutral and ribs are stacked over pelvis
✅ Not reaching too high — height is determined by ability to maintain neutral spine (Don’t spill the glass of water sitting on your back!
✅ Push the floor away with stabilizing arm to engage serratus muscle

01/03/2024

Testimonial Tuesday! 👏
We absolutely ❤️ hearing about the ah-ha moments and believe this series is transformational! 👊

Join us today!

https://breathing-core-pelvic-floor.teachable.com/p/21-day-guide

12/29/2023

Are you a New Year’s resolution person, or do you set goals or choose a word to represent the new year?

As 2023 comes to a close, don’t feel pressured, stressed or guilty if you don’t resolve to do something amazing. We’re stressed enough by everyday life as it is! 😵‍💫

We encourage you to start 2024 with a simple intention. Maybe it’s to do something you love more often. Maybe it’s to find more balance or set boundaries. 🫶🏼

🌬️ We’re recommitting to a daily breath practice, and we’d love for you to follow along with us through our 21-Day Breathing Series!

Through the series you’ll strengthen your mind-body connection, strengthen your core, gain an understanding of how your body works, and learn breathing techniques that help you relax and focus.

12/25/2023

🎄Merry Christmas Eve! Who doesn’t love an early Christmas present? 🎁
Congratulations to our 7th and final winner of our Holiday Giveaway…👏👏👏

We hope you love the 21-day series and can’t wait to hear what you think!! And thank you to everyone who commented and shared through the week!

Have a wonderful time with your family and friends in the upcoming days, and know that we are beyond grateful the many blessings of 2023!

♥️ e+j

Address

Lincoln, NE

Website

http://InspireLife.co/21-day-breathing

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