Optimal breathing pattern is the foundation of the pelvic floor and diastasis rehabilitation. The diaphragm is the main respiratory muscle and is also responsible for trunk stabilization. Breathing pattern is often disrupted following pregnancy and birth, but also when you experience persistent pelvic pain.
Why is proper breathing pattern so important?
Breathing affects all body systems; these systems in turn influence breathing. Optimal breathing patterns help to maintain homeostasis, but when breathing is disrupted, significant issues can arise. Proper breathing:
- nourishes our tissues
- relaxes and facilitates regeneration
- maintains proper pH level in the body
- improves metabolism and sleep quality
- can also help prevent certain diseases and postural problems
- can be a valuable tool in the fight against pain, stress and anxiety as it activates the parasympathetic system (‘rest & digest’ response)
- improves lymphatic drainage – did you know that 60% of lymph nodes are located under the diaphragm?
Importance of diaphragmatic breathing
Diaphragmatic breathing is the most beneficial breathing pattern for our body. This type of breathing allows us to make full use of the lungs and to achieve proper stabilization of the body and the best quality of movement. If you want to learn how to breathe with the diaphragm, you need to remember the basic thing:
Abdominal breathing is not the same as diaphragmatic breathing!
To take full advantage of diaphragmatic breathing, you must learn to breathe activating lower ribs.
The diaphragm is a muscle that is located just above your waist – at level of the lower ribs. This is the primary respiratory muscle. When you inhale, the diaphragm descents, moving the viscera downwards and extends the chest to the sides. This breathing wave travels through your abdomen all the way to your perineum and pelvic floor which also lowers as you inhale. Exhalation occurs with the elevation of the diaphragm, and with it the pelvic floor rises.
As you can see, the diaphragm and the pelvic floor muscles work in one rhythm, so diaphragm movement restriction will cause restrictions in the pelvic floor muscles.
That is why I start every therapy teaching correct breathing technique. I love it when my patients proudly declare to me “I can breathe now!” as they would never have thought that breathing is something that might need to be learnt. This is where I always start therapy with my patients. Once we master the breathing technique, we can then move on with our treatment.
How not to breathe
Proper breathing guarantees the proper distribution of pressures and the work of deep muscles, as I mentioned earlier. You might need to work of your breathing if:
- you breathe into the abdomen – this weakens your abdominal muscle and linea alba (especially if you have tummy separation) and disrupts the work of the pelvic floor muscles
- you exhale excessively increasing the pressure in the abdominal cavity, there is an effect of “pushing” and weakening the pelvic floor
- you breathe “the other way around” on the inhalation you tighten the abdomen and, on the exhalation, relax – this is a bad pattern
- on inhalation, instead of directing the ribs to the side, back and forward, you lift them up by stretching the front of your abdomen
- you breathe through your mouth- habitual breathing through the mouth can lead to bite defects, postural problems, recurrent throat infections and sleep apnoea
Breathing technique
I am going to share with you a simple breathing technique to improve ‘breath awareness’. It is an excellent technique for everyone, but especially for women on their antenatal, postnatal rehab journeys, but also any women who are currently working on improving her pelvic floor health or suffers with persistent pelvic pain. Have a go for yourself and feel the difference. Enjoy!
Get a band and wrap it around your ribcage (just under your breastbone). If you do not have a band, just use your hands instead. This will help you guide your breath onto the right areas. Take a breath in through your nose and breathe into the sides, the back and a little bit to the front of your ribs, feeling the band expanding/stretching as you breathe in and releasing as you breathe out (imagine your ribcage is like an umbrella, opening when you breathe in and closing as you breathe out).
When inhaling, try not to push your abdomen forward – this can put too much strain on the pelvic floor and weaken the abdominal muscles. Focus and allow the upper abdomen (above the navel) to gently rise. Observe the gentle work of the abdominal muscles, but do not allow the abdomen to protrude forward.
Watch the video on how to do it here: https://www.instagram.com/p/CRN46pZA3fz/
Congratulations! You are breathing through your diaphragm now.
This is a simple and effective strategy to improve the breathing pattern. Breath can stimulate a subtle and reflexive change to the pelvic floor and help women to tune into the potential to ‘send that breath right down to their pelvic floor’. Whether you’re wanting to avoid pelvic floor problems or overcome them, I’m here for you.
