Diaphragmatic Breathing

play_arrow
05:00
schedule

Duration

5 mins

signal_cellular_alt

Level

Foundation

Why it matters

Diaphragmatic breathing is the cornerstone of postpartum recovery. It facilitates the reconnection between your brain, diaphragm, and pelvic floor. By utilizing your full lung capacity, you gently massage internal organs, manage intra-abdominal pressure, and stimulate the vagus nerve to reduce stress hormones—essential for both healing and the demands of new parenthood.

Step-by-Step Guide

1

Find a comfortable position

Lie on your back with knees bent or sit upright with your back supported. Ensure your spine is neutral and long.

2

Place hands on lower ribs

Rest your palms on the sides of your lower rib cage. This provides tactile feedback for the expansion of your breath.

3

Inhale deeply through nose

Breathe in slowly. Feel your ribs expand outwards into your hands and your belly rise gently. Avoid lifting your chest.

4

Exhale through pursed lips

Slowly release the air as if blowing through a straw. Feel your ribs knit back together and your pelvic floor gently lift.

verified_user

Safety & Form

  • check_circle Keep shoulders relaxed and away from your ears throughout.
  • check_circle Don't hold your breath; keep the air flowing smoothly.
warning

Common Mistakes

  • "Chest breathing" – lifting the shoulders and collarbone instead of expanding the ribs.
  • Forceful exhaling – pushing the belly out instead of letting it naturally draw in.