The Power of the Diaphragm: How Breathing Can Transform Your Prenatal and Postpartum Workouts

Breathing is something we do without thinking—yet when it comes to prenatal and postpartum fitness, it’s one of the most powerful tools in your workout routine. Understanding and working with your diaphragm, the main muscle behind each breath, can make a profound difference in how you feel during and after exercise, especially as you navigate pregnancy and postpartum recovery. Let’s dive into how the diaphragm works, why it’s so essential, and how mastering your breath can empower your workouts.

What is the Diaphragm, and Why Does It Matter?

The diaphragm is a large, dome-shaped muscle located just below the lungs. When you breathe in, your diaphragm contracts and moves downward, creating space for the lungs to expand. As you breathe out, the diaphragm relaxes and moves back up, helping push air out of the lungs.

During pregnancy, as your baby grows, the diaphragm becomes compressed, making deep breathing a little more challenging. This also places extra strain on your core and pelvic floor, which work closely with the diaphragm to support your body. Postpartum, the core and pelvic floor need time and specific exercises to regain strength, and reconnecting with the diaphragm can help this process.

The Benefits of Breath Control in Prenatal and Postpartum Workouts

Working with the breath—especially diaphragmatic or “belly” breathing—brings many benefits:

Core and Pelvic Floor Support: The diaphragm, core, and pelvic floor work together as a unit. Diaphragmatic breathing engages the deep core muscles, which helps stabilize your core and support your pelvic floor during movements. This is particularly important during pregnancy when abdominal separation and pelvic floor pressure increase, and postpartum, when these muscles are healing.
Pain Management: Controlled breathing can help reduce tension and discomfort, especially in the lower back and hips. During pregnancy, as the body adapts to a changing center of gravity, breathing can relieve some of the strain on these areas.
Reduced Stress and Anxiety: Pregnancy and postpartum can bring physical and emotional changes, and deep breathing triggers the body’s relaxation response. This can help lower stress, which is beneficial for both you and your baby.
Better Endurance and Performance: Proper breathing techniques during workouts provide your body with the oxygen it needs to sustain activity. This makes movements feel smoother and can help you exercise longer, even if your workout intensity is lower during pregnancy or postpartum recovery.

Breathwork Techniques for Prenatal and Postpartum Fitness

Here are some simple breathwork techniques to incorporate into your workouts:

1. Diaphragmatic or “Belly” Breathing

How to Do It: Place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose, allowing your belly to rise as the diaphragm contracts. Exhale slowly through your mouth, feeling your belly fall as the diaphragm relaxes.
When to Use It: Start each workout session with a few rounds of belly breathing to connect with your core. This technique can also be used during yoga poses or gentle stretches to enhance relaxation and focus.

2. “Connection Breath” for Core and Pelvic Floor Engagement

How to Do It: Begin with a diaphragmatic inhale, filling the belly with air. As you exhale, gently draw your belly button toward your spine and engage your pelvic floor muscles (similar to a Kegel). Imagine lifting the pelvic floor gently upward.
When to Use It: Use the connection breath when doing core exercises or any movements that engage the lower body, like squats or lunges. It helps keep the core and pelvic floor active and supported throughout your workout.

3. 4-7-8 Calming Breath

How to Do It: Breathe in through your nose for a count of four, hold the breath for a count of seven, then exhale slowly through your mouth for a count of eight.
When to Use It: Use this technique to calm your mind and body before or after a workout session, especially if you’re feeling tense or overwhelmed. This breath helps regulate the nervous system and is a great way to reconnect with yourself.
AVOID THIS EXERCISE WHEN PREGNANT FOR POSTPARTUM RECOVERY

4. Rhythmic Breathing for Endurance

How to Do It: Find a steady rhythm, such as breathing in for two counts and out for two counts while walking or performing low-impact cardio. Syncing your breath with movement can increase your endurance and make the workout feel easier.
When to Use It: Use rhythmic breathing during walking, low-impact cardio, or any exercise that involves repetitive movement. It helps you stay focused, energized, and connected to each movement.

Tips for Safe and Effective Breathing During Workouts

Avoid Holding Your Breath: This can increase intra-abdominal pressure, putting stress on your core and pelvic floor. Keep breathing evenly through every movement.
Listen to Your Body: Especially during pregnancy and postpartum, your body is going through unique changes. Modify your breath and intensity as needed to avoid strain.
Take It Slow: Building strength and reconnecting with your breath is a gradual process. Focus on each breath and movement, honoring where your body is today.

Embrace the Power of Your Breath

The diaphragm is more than just a muscle; it’s a key player in your core strength, endurance, and relaxation. Incorporating intentional breathwork into your prenatal or postpartum fitness routine can make a significant difference, helping you feel more connected, empowered, and in control.

Whether you’re preparing for childbirth, navigating postpartum recovery, or simply aiming to feel stronger, breathing with intention is a powerful tool. Embrace it, and let each breath bring you closer to a healthier, stronger you.

Namaste,

Skye