Aim: Learn to breath through your diaphragm NOT your chest

1. Lie on your back on the floor without a pillow; knees bent (or supported with cushions). (Note: If you have to use a pillow because of neck pain then do so: over time the goal will be to slowly reduce the thickness of the pillow until you can perform the exercise without a pillow.)
2. Breathe in (inhale) through your nose to fill you lower lungs with air, causing the abdomen to rise like a balloon filling up with air.
3. Breathe out (exhale) through pursed lips (as if you are blowing out a birthday candle).
4. Maintain this position and breathing pattern for 5 minutes.

1. Train your brain to relax “protecting”, or “guarding, muscles. Pregnancy and delivery can very likely alter the way we control our breathing. That response needs to be “reset.”
2. Promote tension free movement and exercise. Each session should take as long as needed for maximum benefit. Typically after 5 minutes you should begin to notice you are much more relaxed. Eventually you should become so skilled in breath control that you will be able to breathe with your belly during any exercise prescribed by your PT (i.e. on your back, kneeling, doing exercises).

1. Make sure that the only motion that occurs is in the stomach and breathing in through the diaphragm. This is diaphragmatic breathing.
2. Remember that this position must NOT INCREASE PAIN! If you have low back pain, you might consider seeing a local physical therapist.

Part 2:

To progress this exercise, do the following:

1. Breathe exactly as you did in Part I, except now you have a slightly more challenging task.
2. It is important that your low back is completely relaxed.
3. Slowly and barely arch your low back as you inhale.
4. Maintain breathing pattern for 5 minutes. *Use a pillow under your knees for comfort.

Part 3:

To progress this exercise, do the following:

1. Bring yourself into a ½ kneeling position with a wide base of support (see picture). You may put pillows under your knees for support.
2. It is important that you remain totally relaxed while you are performing the breathing exercises.
3. Maintain your breathing pattern for 5 minutes.

*Remember that the exercise must NOT INCREASE PAIN!