Diaphragmatic Belly Breathing During Pregnancy

OK, before you go searching google for the exact definition of 'diaphragmatic' I will explain more in detail below so stay with me. I have two videos for you.

When you are breathing normally; your breathing is relatively shallow and does not use the full capacity of the lungs. On the other hand, diaphragmatic breathing is a deep breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs.

How to Correctly Activate Your Core

In this video, I talk you through exactly how to connect your core, including your pelvic floor and deep abdominals whilst using your diaphragmatic breath to assist you. As you breathe in, naturally everything expands.

As you exhale there is then more space to 'engage' your pelvic floor and deep abdominals.

Video 1: Watch My Video on Core Activation during Pregnancy

So as I cue you, take a deep breath in and then as you exhale think about first lifting your pelvic floor and then wrap your abdominals like you are gently tightening a corset around your torso.

These technique is one part of our PregActive Foundations. Once you master this, it will help you with every exercise when pregnant and postpartum recovery.

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The final section of this video talks about the Core Holds

Core holds are a technique used when there is an increase in the intra-abdominal pressure in an exercise such as a double leg table top position. These holds are not done as much in pregnancy, or if they are these are not long holds.

The Core Hold is particularly useful postpartum with recovering diastasis recti and restrengthening the core post-birth.

Diaphragmatic Breathing Video

Diaphragmatic breathing in pregnancy helps to calm the mind and body and helps you to tune inwards and connect with your growing baby.

In this video I show you how to breathe diaphragmatically and the importance of this technique not only in your pregnancy, but in labour and birth and of course in that postpartum healing time too.

Belly Breathing during Pregnancy

In this video, I will discuss the importance of mastering diaphragmatic breathing during pregnancy. Diaphragmatic breathing can help expecting mothers manage stress, improve oxygen flow to the baby, and prepare for labor and delivery.

During pregnancy, the diaphragm can become restricted due to the growing uterus, making it harder for women to breathe deeply.

By practicing diaphragmatic breathing techniques, pregnant women can strengthen their diaphragm muscles and improve their overall well-being. Join me as we explore the benefits of diaphragmatic breathing during pregnancy and learn how to incorporate this technique into your daily routine.

Whether you are a first-time mom or have experienced pregnancy before, mastering diaphragmatic breathing can make a positive impact on your pregnancy journey.

Stay tuned for helpful tips and demonstrations on how to effectively practice diaphragmatic breathing during pregnancy. Don't let stress and anxiety take over - empower yourself with the power of deep, mindful breathing.

Let's embark on this journey together and embrace the power of diaphragmatic breathing during pregnancy!

This also means that we, without realising, are in a fight-or-flight mode. The sympathetic nervous system keeps us alert, which is helpful in times of danger. But in pregnancy, it is so important to stimulate the parasympathetic nervous system to help feel calm, at ease and safe.

Creating this safe space for you and baby is so important, not only for your peace of mind, but for the health of your growing baby. You don't want your body to be filled with stress hormones. You want a more relaxed environment for your baby.

This is the basis of every exercise and so important for you to get a better understanding of. We also then move into to talk about the Core Activation and how to use the diaphragmatic breathing when activating the core muscles.

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Pregnancy Can Be Stressful

Pregnancy can bring about stress, anxiety, and physical discomfort, and it's common to feel overwhelmed by the changes happening in your body.

Your back may ache during pregnancy, your feet and ankles may swell, and your mood may fluctuate, but beneath all these physical symptoms lies an emotional journey that can be just as challenging.

As your body prepares to nurture a new life, your mind and heart are also adapting to this new reality, and it's essential to find healthy ways to cope with these emotions.

Conscious Breathing

One of the most effective ways to manage stress and anxiety during pregnancy is through conscious breathing.

By focusing on your breath, you can calm your mind, relax your body, and reconnect with your inner self. Effective breathing techniques can help you navigate the ups and downs of pregnancy, making it more manageable and enjoyable.

Breathing techniques can also help you prepare for labor and childbirth. By learning how to breathe through contractions, you can reduce pain, anxiety, and fear, making the birthing process more empowering and positive.

In my program we will explore various breathing techniques, including deep belly breathing, counted breathing, and visualization methods, explaining their benefits and when to use them.

Deep belly breathing, for instance, can help you relax and calm your nervous system, while counted breathing can distract you from pain and discomfort.

Deep belly breathing is a powerful technique that engages your diaphragm, allowing your lungs to fill with air more efficiently. This type of breathing stimulates the production of oxytocin, also known as the love hormone, which promotes feelings of relaxation, bonding, and trust.

By incorporating deep belly breathing into your daily routine, you can reduce stress, anxiety, and fatigue, and improve your overall well-being.

Counted breathing is another technique that can help you focus on the present moment and letting go of worries about the future or regrets about the past. By counting your breaths, you can calm your mind, slow down your heart rate, and reduce feelings of anxiety and panic.

Visualization

Visualization methods involve using your imagination to create a peaceful and relaxing environment. By visualizing a safe space, you can escape from the discomfort and pain of pregnancy, and connect with your inner self. Visualization can also help you prepare for labor and childbirth, allowing you to envision a positive and empowering experience.

Breathe Slowly

Remember to breathe slowly and deeply, focusing on the sensation of the air moving in and out of your body. As you inhale, your belly rises; as you exhale, it falls. Allow yourself to relax, let go, and surrender to the present moment.

By incorporating these techniques into your daily routine, you can manage stress, anxiety, and physical discomfort, and prepare yourself for a more positive and empowering birthing experience.

What About Breathing Postpartum?

While this video and post is dedicated to pregnant women; I want you to know that it is important to continue with diaphragmatic breathing after birth.

When you learn to correctly breath you are laying and creating a strong foundation for healing and restrengthening your inner core postpartum. This diaphragmatic breathing postpartum helps start the healing process by simultaneously rehabbing both your pelvic floor and deep core.