Breathing: The Missing Piece to Healing Your Core and Diastasis Recti Postpartum

Diastasis recti, a common postpartum condition characterized by the separation of the abdominal muscles, affects many new mothers. Healing this condition requires a comprehensive approach, and one of the most effective methods is diaphragmatic breathing. Diaphragmatic breathing is also called belly breathing. This technique not only aids in the recovery of diastasis recti but also enhances overall core strength and functionality.

Understanding Diastasis Recti Diastasis recti occurs when the right and left halves of the rectus abdominis muscle separate due to stretching of the linea alba, the connective tissue in the center of the abdomen. This separation often results from the increased pressure and stretching of the abdominal wall during pregnancy. Factors such as multiple pregnancies, carrying large babies, or having closely spaced pregnancies can increase the risk. Symptoms may include a visible bulge in the abdomen, lower back pain, and a feeling of weakness in the core.

The Role of the Diaphragm in Core Function The diaphragm is a dome-shaped muscle located below the lungs, playing a crucial role in respiration. Beyond its respiratory function, the diaphragm is integral to core stability. When we inhale deeply, the diaphragm contracts and moves downward, increasing space in the chest cavity and allowing the lungs to expand. This movement also causes the rib cage to expand, facilitating a more efficient exchange of oxygen and carbon dioxide. This movement also creates intra-abdominal pressure, stabilizing the spine and pelvis. Proper diaphragmatic function ensures that the core muscles, including the transverse abdominis and pelvic floor, work harmoniously, providing stability and support to the body.

Diaphragmatic Breathing: A Key to Healing Diaphragmatic breathing, sometimes incorrectly referred to as “belly breathing,” involves deep inhalations that fully engage the diaphragm, allowing the abdomen to rise and fall with each breath. This technique contrasts with shallow chest breathing, which can limit the diaphragm’s range of motion and reduce core engagement. By practicing diaphragmatic breathing, postpartum women can promote the re-engagement of core muscles, facilitating the healing of diastasis recti.

Benefits of Diaphragmatic Breathing for Postpartum Recovery

1. Enhanced Core Muscle Activation: Deep breathing stimulates the transverse abdominis and pelvic floor muscles, essential for core stability and reducing the separation caused by diastasis recti.
2. Improved Posture and Alignment: Engaging the diaphragm encourages better posture by aligning the spine and pelvis, reducing strain on the lower back.
3. Stress Reduction: Deep, controlled breathing activates the parasympathetic nervous system, promoting relaxation and aiding in overall recovery.
4. Increased Oxygenation: Efficient breathing ensures adequate oxygen supply to tissues, supporting healing and energy levels.

Introduction

Diaphragmatic breathing, also known as abdominal breathing or belly breathing, is a powerful technique that can have a significant impact on both physical and mental health. By engaging the diaphragm, the primary muscle used for breathing, diaphragmatic breathing can help improve lung function, reduce stress and anxiety, and even alleviate symptoms of chronic conditions such as chronic obstructive pulmonary disease (COPD) and asthma. Incorporating pelvic floor exercises alongside diaphragmatic breathing can further enhance core stability and support postpartum recovery. In this article, we will explore the benefits of diaphragmatic breathing, discuss the technique, and provide tips on how to practice it effectively.

What is Diaphragmatic Breathing?

Diaphragmatic breathing (some incorrectly call this belly breathing), is a type of breathing that engages the diaphragm, a dome-shaped muscle located at the base of the lungs. When the diaphragm contracts, it moves downward, creating space in the chest cavity for the lungs to expand. It is important to keep the neck relaxed during this process to ensure proper posture and maximize the effectiveness of the breathing exercise. This allows for a more efficient exchange of oxygen and carbon dioxide, which can lead to improved lung function and overall health. Diaphragmatic breathing is often referred to as abdominal breathing or belly breathing because the abdomen rises and falls with each breath.

Benefits of Diaphragmatic Breathing

The benefits of diaphragmatic breathing are numerous and well-documented. Some of the most significant advantages of this technique include:

• Improved Lung Function: Diaphragmatic breathing can help strengthen the diaphragm and improve lung function, making it easier to breathe. This is achieved by the expansion of the rib cage, which allows for a more efficient exchange of oxygen and carbon dioxide.
• Reduced Stress and Anxiety: Deep, diaphragmatic breathing can help calm the nervous system and reduce stress hormone cortisol levels.
• Lower Blood Pressure: Regular diaphragmatic breathing practice has been shown to lower blood pressure and reduce the risk of heart disease.
• Improved Posture: Diaphragmatic breathing can help strengthen the abdominal muscles, which can improve posture and reduce back pain.
• Reduced Pelvic Pain: Diaphragmatic breathing can help relax the pelvic floor muscles, which can reduce pelvic pain and discomfort.

The Role of Diaphragmatic Breathing in Core Health

Diaphragmatic breathing plays a crucial role in maintaining core health. The diaphragm, a dome-shaped muscle that separates the chest cavity from the abdominal cavity, is essential for both respiration and core stability. When the diaphragm contracts, it descends, increasing the volume of the chest cavity and allowing the lungs to expand. This process also engages the abdominal muscles, helping to stabilize the core and maintain good posture.

Beyond its role in breathing, the diaphragm helps regulate the pressure within the abdominal cavity, which is vital for the integrity of the pelvic floor muscles. Weak pelvic floor muscles can lead to issues such as incontinence, prolapse, and pelvic pain. By practicing diaphragmatic breathing exercises, individuals can strengthen their diaphragm, which in turn supports and strengthens the pelvic floor muscles. This holistic approach not only enhances core health but also alleviates discomfort associated with weak pelvic floor muscles.

Diaphragmatic Breathing Technique

The diaphragmatic breathing technique is simple to learn and can be practiced anywhere. Here’s how to do it:

1. Find a Comfortable Position: Lie on your back with knees bent and feet flat on the floor, or sit upright in a chair with feet grounded. Ensure your neck is relaxed.
2. Hand Placement: Place one hand on your chest and the other around your rib cage.
3. Inhale Deeply: Breathe in slowly through your nose, allowing your diaphragm to drop and your abdomen to rise. Your hand around your abdomen should move outward as you inhale.
4. Exhale Slowly: Gently exhale using a 'shh' or 'haa' sound, allowing your diaphragm to rise and your abdomen to fall. Your hand on your abdomen should move inward as you exhale.
5. Repeat: Practice this breathing pattern for 5-10 minutes daily, gradually increasing duration as it becomes more comfortable.

Practicing Diaphragmatic Breathing Exercises

To get the most out of diaphragmatic breathing, it’s essential to practice regularly. Here are some tips to help you incorporate diaphragmatic breathing into your daily routine:

• Start with Short Practice Sessions: Begin with 5-10 minute practice sessions and gradually increase the duration as you become more comfortable with the technique.
• Practice Regularly: Aim to practice diaphragmatic breathing at least 2-3 times per day, ideally at the same time each day.
• Use Reminders: Place reminders on your phone or put a sticky note on your fridge to remind you to practice diaphragmatic breathing.
• Make it a Habit: Incorporate diaphragmatic breathing into your daily routine, such as right before bed or during your morning meditation practice.
• Combine with Pelvic Floor Exercises: Incorporate pelvic floor exercises into your routine to further enhance core stability and support postpartum recovery.

By incorporating diaphragmatic breathing into your daily routine, you can experience the many benefits of this powerful technique and improve your overall health and well-being.

Why Diaphragmatic Breathing Is a Must for Postpartum Recovery

If you’re dealing with diastasis recti, core weakness, or postpartum aches and pains, your breathing pattern might be the missing link in your recovery. Proper diaphragmatic breathing helps to:

• Reconnect and strengthen the deep core
• Reduce intra-abdominal pressure that can worsen DR
• Support pelvic floor function and prevent leaks
• Improve posture and reduce back pain
• Create stability for more advanced strength work

The best part? You can start right now. It doesn’t require a gym, equipment, or even extra time in your day—just awareness and consistency.

Take the Next Step in Your Postpartum Core Recovery

If you’re ready to heal your abs, rebuild your core, and feel strong again, the Ab Rehab program inside the Natal App gives you a step-by-step plan to safely recover from diastasis recti and postpartum core weakness. Inside the Natal app, you’ll get:

• Expert-led core rehab workouts that progress safely and effectively
• Guided breathwork techniques to restore deep core function
• A structured program designed to fit into busy mom life  
• A supportive community of moms on the same journey

Start today—join Natal for free! → www.natal.app. Your core recovery starts with your breath—let’s do this together.

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