What is diaphragmatic breathing?
Diaphragmatic Breathing also known as deep breathing or belly breathing, is done by contracting the diaphragm. The Diaphragm is the primary breathing muscle in the body located horizontally between the thoracic and abdominal cavity.
In order for proper core function, diaphragmatic breathing must be present. Weakness in the core can lead to imbalances throughout the entire body, making it extremely important to begin all exercise programs understanding how to perform a successful diaphragmatic breath.
Why is it beneficial for mommy and baby?
Benefits of diaphragmatic breathing include stronger core, decreased stress in the mom and baby, increased nutrient delivery to the womb, decreased pain in the lower back, and easier labor.
How do you perform diaphragmatic breathing?
- It is important to make sure you are filling up your belly rather than just your chest.
- The easiest way is to start laying down on your back, knees bent or with feet up on a chair.
- Place one hand on your chest and one hand on your stomach.
- You may want to put a magazine or book on your belly to notice the stomach rising.
- Inhale as deeply as possible through your nose like you are are filling up your stomach with as much air as possible.
- Exhale through your mouth and picture a corset around your core tightening.
- If you notice your chest rising more than your stomach, you are using your neck and chest rather than your diaphragm.
- Once you’ve mastered diaphragmatic breathing while laying down try breathing in a seated position