Daily breathwork practice designed to increase the functionality of your core, regulate intra abdominal pressure (natural pressure when you breathe), protect your core as your belly grows and body changes, mitigate diastasis recti (separating of the linea alba of the rectus abdominis), and help you reconnect to your core postpartum (for both vaginal and cesarean delivery).
Begin by practicing diaphragmatic breathing
- as you inhale the TVA (transversus abdominis) and pelvic floor naturally lengthen and expand
- as you exhale the TVA gently contracts and the pelvic floor rebounds back to its natural resting state
Progress the engagement/activation:
- allow you exhalations to become deeper and stronger, pushing the exhales out more forcefully to get a deeper engagement of the TVA and rectus abdominis while lifting and contracting the pelvic floor muscles (think sucking a blueberry up or the drawing in of a sea anemone). Imagine giving your baby a hug with your belly
- more full relaxation of your belly, core, and pelvic floor musculature
POSTPARTUM:
- begin connecting back to your breath daily, when you think of it and just by observing the natural flow of your inhales and exhales in the belly.
- listen to your body and think of reconnecting to your core and pelvic floor when you feel ready.
- for vaginal deliveries, you can begin core reconnection as soon as you feel rested and ready but begin slowly.
- for cesarean delivery, give your incision time to heal but do be mindful of watching the natural inhalation/exhalation as soon as you are able. And very gently, staying in tune with your body, begin slowly increasing the gentle engagement of your core. Reminder that these muscles were cut and separated so they will take longer to heal and feel connected. Be patient, don’t rush, and trust your body’s innate ability to heal.