Aim: Learn to breathe through your diaphragm, NOT your chest.

 

Action:

• Lie on your back on the floor or bed. Place one hand on your abdomen and one on your chest.
• Inhale through your nose for 4 counts, causing the abdomen to rise like a balloon filling up with air. Your lower hand should raise, not your hand on your chest. Remember: As you inhale, connect your breath to your pelvic floor by feeling the pelvic floor relax.
• Exhale through pursed lips for 4-6 counts (as if you are blowing out a birthday candle). Remember: As you exhale, connect your breath to your pelvic floor by feeling the muscles gently engage.
• Maintain this position and breathing pattern for 5 minutes.

 

Purpose:

• Train your brain to relax “protecting” or “guarding” muscles. Pregnancy and delivery can very likely alter the way we control our breathing, and that response needs to be “reset.”
• 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 into your pelvic floor during any activity or exercise (e.g., on your back, kneeling, doing exercises).

 

Note of Precaution:

Make sure that the only motion occurring is in the stomach, with breathing in through the diaphragm—not your chest. This is diaphragmatic breathing.

Remember, this position must NOT INCREASE PAIN! If you have low back pain, consider seeing a local physical therapist.