The Best Exercise for Pregnancy and Postpartum

Today, I had the pleasure of interviewing for a popular magazine (stay tuned for more details on the publication later). During my interview the author asked, "If you could share ONE piece of advice with women (both prenatal and postpartum), what would that ONE suggestion be?"

When I answered the question with, "remember to breathe", the reporter was surprised. I "took a deep breath" and explained 'Diaphragmatic Breathing' was one of the only exercises consistently stressed during my various studies ( Pilates, Personal Training, Doula, Lamaze Child Birth Education, Gyrotonic and more). Also Diaphragmatic Breathing has helped me, personally, during my own experience(s) carrying, birthing and mothering my two little "Roo's" / children.

In this article, I would like to highlight three issues:

1. The physiologic response to Diaphragmatic Breathing,
2. Why Diaphragmatic Breathing helps tone your belly,
3. And how to breathe Diaphragmatic-ally.

As a mother, I understand we are all busy, so I promise to keep it simple!

First, the physiologic response. Nitric oxide's highest concentration is in the back of the nasal cavity / nose (always with diaphragmatic breathing you breathe-in through the nose). Once absorbed by the lungs, and then the bloodstream, nitric oxide will help open (or dilate) blood vessels and calm the valgus nerve (this nerve is a "trigger nerve" for anxiety and sensitivity to pain).

So, want to take the edge off painful contractions? Answer: Try Diaphragmatic Breathing
 
Want to take the edge off the anxiety inducing feeling you may have when your child is tantrum-ING or baby crying? Answer: Try Diaphragmatic Breathing

Next, breathe for a "Bella Belly." A deep exhalation requires the use of a belly muscle called the transversus abdominis (TVA). The transversus abdominis wraps around your core, similar to a corset. When the transversus abdominis contracts it "tightens" or "cinches" (like a corset) and narrows you waistline.  

Also, on a slightly side note, immediately after birth, this contraction helps your uterus shrink (involution).

The how to...

Set-Up: 
Sit up with the shoulders over the hips and place one hand at the base / bottom of the rib cage and the other hand over your navel. Align both hands over the mid-line of the body. Begin with the eyes open or closed.

Action:
Inhale through the nose and purse your lips tight. Next, exhale through the mouth and drop your shoulders and relax your lips. Continue inhaling through the nose and exhaling through the mouth.  Inhale and as you deeply exhale notice the muscles underneath the bottom hand pulling the navel in, towards the front of the spine, and up, closer to the heart. Repeat, as you deeply exhale, notice the muscles underneath the top hand pulling both halves of the rib cage together and down. As you continue breathing, notice the belly musculature underneath both hands narrowing the abdomen from the front, side and back. Remember to keep your inhalation gentle, meaning do not force the abdomen to expand (this may over stretch some of the superficial muscles). Gradually as you progress focus on breathing and exhaling deeper and deeper.

Repetitions and Timing: 
Begin with 3 breaths and "work-up" to ten. Postpartum women breathe in for 5 counts and exhale for 5 counts. Prenatal women breathe in for 2-5 counts and exhale for shorter duration 2-3 counts or 3-4 counts. During pregnancy the metabolism changes so that you lose carbon dioxide more easily; this makes prenatal women more vulnerable to dizziness, nauseous and fainting.

Any questions, please do not hesitate to contact me at info@bellabellies.com