The Importance of Breathing
Jen Landry 
Why Breathing is the most important thing you can do postpartum. It is also something that should and can be done the day you arrive home with baby.
It seems so silly to stress the importance of breathing. We don't even have to think about it and we just do it. However, it can be a huge factor in your recovery success postpartum.
In order to have a better understanding of how breathing can help, we first need to take a brief look at how the body breathes and what happens to the female body while pregnant. In order for a healthy, non-pregnant body to breathe, the diaphragm, ribs, abs, back, and pelvic floor need to work tighter. As you inhale, your ribs should expand in the front, back, and sides without your shoulders shrugging. The diaphragm will flatten and lower, and you should see an expansion in your lower back, sides, and core (but not all out into the belly!). The pelvic floor should copy the diaphragm, it should relax and lower. Then as you exhale, you should lift and tighten the pelvic floor, followed by the deep ab muscles (think corset), followed by the diaphragm. The ribs will actually drop and shrink on all sides.
Now, when a woman is pregnant, this will change. As the baby grows, the ribs and abs expand and stretch, the diaphragm is pushed up, and pressure is placed down on the pelvic floor. It becomes very difficult to contract and relax the pelvic floor or diaphragm fully, the ribs have little room to move, and of course, the abs are nice and stretched. In the early weeks of pregnancy, it is easy to continue to breathe properly and use the right mechanics, but as the baby grows, it becomes more and more difficult (so practicing the exercises and technique while pregnant is key). Then because we spend a lot of forced time in this compromised position, we can stay in it after the baby is born. Then we add poor postures from feeding, holding, and lifting the baby.
So now, let's discuss how deep breathing can help.
First, breathing can get the rib cage moving again, help the pelvic floor and core muscles recover their strength and function, and promote better posture, reducing strain on the back and neck. Breathing can help remove pressure off the pelvic floor and eliminate problems (like leaking, prolapse, hip pain, etc.).
Second, breathing taps into the parasympathetic nervous system by stimulating the vagus nerve and providing stress relief. This can help relax the body and allow it the freedom to explore new positions and make changes. Breathing can allow you to think clearer and provide you with more energy. All of these things are helpful when dealing with a newborn and trying to heal.
Lastly, proper breathing techniques ensure efficient oxygen exchange in the body. This can be particularly important during the postpartum period when a woman's body is still recovering and healing.
Overall, postpartum breathing exercises contribute to a mother's overall physical and mental well-being, which is crucial for her ability to care for herself and her baby.
It's important for new mothers to consult with their postpartum specialist to receive guidance on appropriate breathing exercises and techniques that are tailored to their individual needs and circumstances. When done correctly and consistently, these exercises can contribute to a smoother postpartum recovery and improved quality of life for both mother and baby.
Other tips for the first six weeks
If you would like to learn more about this feel free to email us at jen@momsfitlife.com or check out the website and programs we have to offer!