The breathing reset: Pre/Post-natal education on the diaphragm and deep core
I was lucky enough to get a Walthamstow PT when I was on mat leave. The most valuable part was the education she gave me on what’s really going on behind the bump.
As your baby grows, your internal organs, including your diaphragm, get pushed upward, changing the very mechanics of how you breathe.
If you feel like you can’t take a full breath post-birth, or you’re struggling to reconnect with your core, it’s likely because your "Anticipatory Core" needs a reboot. Here’s what’s going on:
The relationship between your Diaphragm & Pelvic Floor
In a healthy, functional body, your torso works like a pressurised canister.
The Diaphragm: Your main breathing muscle, sitting under your ribs.
The Pelvic Floor: The base of your core "canister."
When you inhale, your diaphragm drops down, and your pelvic floor should gently lengthen and relax to accommodate the pressure. When you exhale, they both lift back up together. They are a team; if one isn't moving, the other can't do its job properly.
Your Natural Corset: The Transverse Abdominis (TVA)
The Transverse Abdominis is your deepest abdominal layer. Unlike the "six-pack" muscles, the TVA wraps around your waist like a corset. Its job is to stabilise your spine and manage internal pressure. When you breathe correctly, the TVA engages automatically to support your body.
The Pregnancy Shift: What Actually Happened?
Pregnancy is a beautiful process, but it’s also a physical "hostile takeover" of your internal space.
The Displacement: As your baby grew, your organs were pushed up, forcing your diaphragm into a shallow "chest breathing" pattern.
The Stretch: The TVA and pelvic floor were stretched to their limit, often losing their ability to "talk" to the brain.
The Outcomes: If these muscles don't "reset" post-birth, we see common (but not normal!) symptoms:
Incontinence: If the "canister" isn't moving, the pelvic floor can't react to a sneeze or a jump at the Walthamstow Feel Good Centre Trampoline Park
Lower Back Pain: Without the TVA "corset" supporting you, your back muscles take the strain of carrying your baby.
Anxiety & Stress: Chest breathing keeps your nervous system in "fight or flight" mode. That feeling of being "wired but tired" is often just your lungs stuck in an upper-chest stress loop.
The Reset: 360-Degree Breathing
To fix the back pain and the "leaks," we have to re-teach the canister how to move. You can do this at home, or for local E17 mums, you can give me a shout.
The Inhale: Place your hands around your lower ribs. Breathe in through your nose and try to push your hands out sideways. Feel your belly and even your back expand. Your pelvic floor should feel "heavy" and relaxed.
The Exhale: Blow out through pursed lips (like you're blowing out a candle). As you do, feel your pelvic floor gently lift and your TVA "corset" tighten around your waist.
The Goal: No shrugging your shoulders! Keep the movement in the ribs and belly.
Re-learning to breathe is the first step in any postnatal fitness journey. It calms the mind, supports the spine, and resets the pelvic floor from the inside out.
If you live in Walthamstow, Leyton or any part of Waltham Forest then I am here to help
