The Best Place to Start
Trying to conceive? Pregnant? Newly Postpartum? 30 years postpartum? You’re in the right place.
The VERY best thing you can do for your body right now is to learn how to breathe better. Seriously? YUP.
Diaphragmatic breathing is what we call an optimal breathing pattern- a good, deep breath that fills your lungs, expands your ribs in all directions & relaxes your body.
It may seem simple, but your breathing pattern has an INCREDIBLE impact on your whole body. Truly- it has a calming effect on your nervous system, helps move your pelvic floor muscles through their range of motion AND the movement acts as a mini massage for all those muscles that connect to your ribs.
Take a minute where you are right now, and place your hands on either side of your rib cage with your thumbs wrapped around to your back. Take a deep breath in. Do you feel your hands move out? Do you also feel your thumbs move back? If they move a little bit or not at all, it means you’re not breathing into your sides or your back. It means your diaphragm is not moving as much as it wants to, and your ribs may feel “stuck”. This is incredibly common for a lot of people- and especially those who are pregnant or have been pregnant before. If this is you, try out these moves to see if you can increase that breath into your side and back:
Side-lying on a ball or towel: Lay on your side with your head supported and your knees bent, so your hips and knees are at 90 degree angles. Place a squishy ball (like a pilates ball) or a rolled up towel under the bottom of your rib cage. As you take a deep breath in, feel that ball/towel compress down into the floor. Spend a few minutes like this, focusing on expanding out to the side, and then switch sides. Take note if one side is easier than the other. Sometimes we can get restricted more on one side.
Laying on your back: Lay comfortably with your head supported, your feet flat against a wall, and your hips and knees at 90 degree angles: Ensure your spine is in alignment throughout (your head isn’t pushed forward and your back isn’t arched). In this position, you can bring your hands to either side of your rib cage and feel it expand out to the sides with an inhale. You can also keep your arms relaxed and focus on breathing into the floor- expanding your ribs through your back.
On your hands and knees: This is a great way to get more expansion into your back. Get on your hands and knees- a tabletop position. As you inhale, focus on sending your breath out to your sides and back.
Try to incorporate this breathing pattern into your daily life... when you're washing dishes, taking a walk, and yes- even when you're going to the bathroom. It seems simple, but this is the very best tool to maintain mobility throughout pregnancy, and to begin the healing process postpartum.
If this is hard for you & you have any of the following experiences, it’s probably a good sign to check in with a pelvic floor therapist!
Trouble getting a deep breath
Feeling like your ribs are stuck out (did your bra size expand during pregnancy and never go back down?)
Back pain
Pelvic pain
Pelvic floor dysfunction (leaking, constipation, pelvic organ prolapse, pain with sex, etc.)
These experiences are not uncommon, and are often accepted as normal, but you CAN feel better. We’re here to help you OWN it.
Written by: Dr. Courtney Trocinski