The Vital Role of Diaphragm Breathing in Restoring Core Function Postpartum
The journey of pregnancy and childbirth brings about a myriad of changes in a woman's body, both during and after the process. One crucial aspect that often gets overlooked is the impact on breathing mechanics and its connection to core function, particularly the pelvic floor. In this blog post, we'll delve into the anatomy of breathing, the intricate connection between breathing and the pelvic floor, and how diaphragm breathing plays a pivotal role in restoring core function postpartum.
Anatomy of Breathing: Breathing, often taken for granted, is a complex interplay of muscles and structures within the body. At the center of this process lies the diaphragm, a dome-shaped muscle separating the chest cavity from the abdominal cavity. When we inhale, the diaphragm contracts and moves downward, increasing the volume of the chest cavity, which allows the lungs to expand and fill with air. On the exhale, the diaphragm relaxes, moving back up into its dome shape, and air is expelled from the lungs.
Connection of Breathing and the Pelvic Floor: The pelvic floor, a group of muscles at the base of the pelvis, plays a crucial role in supporting the organs within the pelvis, maintaining continence, and facilitating sexual function. Interestingly, the diaphragm and the pelvic floor are anatomically connected. As the diaphragm descends during inhalation, it puts pressure on the pelvic floor muscles, causing them to stretch and lengthen. Conversely, during exhalation, as the diaphragm ascends, it releases this pressure, allowing the pelvic floor muscles to contract and return to their resting state.
Changes in Pregnancy Affecting Breathing Mechanics: Pregnancy brings about significant changes in a woman's body, including hormonal fluctuations, changes in posture, and the physical growth of the fetus. These changes can impact breathing mechanics in several ways:
Increased abdominal pressure: As the uterus expands to accommodate the growing fetus, it displaces the abdominal organs, pushing them upward against the diaphragm. This can limit the diaphragm's range of motion and make it difficult for pregnant women to take deep breaths.
Postural changes: As the pregnancy progresses, many women experience changes in their posture, including an exaggerated lumbar curve (lordosis) and a protruding abdomen. These changes can further restrict diaphragmatic movement and alter breathing patterns.
Hormonal changes: Pregnancy hormones such as progesterone can affect the elasticity of connective tissues, including those in the pelvic floor. This can lead to decreased pelvic floor support and coordination, affecting its ability to function optimally during breathing.
Importance of Diaphragm Breathing in Restoring Core Function Postpartum: After childbirth, many women experience weakened core muscles, including the muscles of the pelvic floor. Diaphragm breathing, also known as 360˚ breathing, can be instrumental in restoring core function postpartum. By focusing on proper diaphragmatic breathing techniques, you can:
Strengthen the diaphragm: Practicing diaphragm breathing exercises can help strengthen the diaphragm muscle, improving its ability to descend and ascend effectively during inhalation and exhalation.
Restore pelvic floor function: Diaphragm breathing promotes coordination between the diaphragm and pelvic floor muscles, helping to restore optimal function of the pelvic floor. This can be particularly beneficial for women experiencing issues such as urinary incontinence or pelvic organ prolapse postpartum.
Improve posture and stability: By engaging the deep core muscles through diaphragm breathing, women can improve their overall posture and stability, reducing the risk of back pain and other musculoskeletal issues common during the postpartum period.
Incorporating supporting exercises to assist in restoring diaphragm breathing postpartum is crucial for a comprehensive recovery. A holistic approach should include exercises that incorporate gentle stretching and mobility exercises for the chest, ribcage, and upper back to alleviate tension and improve the range of motion of the diaphragm, facilitating deeper and more efficient breathing. Gradually progressing to more challenging exercises, such as functional and dynamic movements that engage the core, to further support the restoration of diaphragm function and overall core strength postpartum.
Numerous studies support the efficacy of diaphragm breathing in improving core function and pelvic floor health postpartum. Research published in the Journal of Women's Health Physical Therapy found that diaphragmatic breathing exercises led to significant improvements in pelvic floor muscle strength and endurance in postpartum women. Another study in the International Urogynecology Journal demonstrated that diaphragmatic breathing training was effective in reducing symptoms of urinary incontinence and pelvic organ prolapse in postpartum women.
Diaphragm breathing plays a crucial role in restoring core function postpartum, particularly in relation to pelvic floor health. By understanding the anatomy of breathing, the connection between breathing and the pelvic floor, and the changes in pregnancy that impact breathing mechanics, you can effectively incorporate diaphragmatic breathing exercises into your postpartum recovery routine.
Find some exercises to help you restore diaphragm breathing here!