Why Every Mom Needs to Learn Diaphragmatic Breathing

Here’s the truth: learning how to breathe properly is one of the most important things you can do for your core and pelvic floor after having a baby. It’s not just about deep breaths for relaxation (which is another great benefit)—diaphragmatic breathing actually helps heal diastasis recti, strengthens your core, and supports your pelvic floor so you can avoid issues like back pain, leaking, and that “still pregnant” belly feeling.

Let’s break it down in a way that makes sense for your everyday life.

What Is Diaphragmatic Breathing?

Most of us breathe in a way that’s too shallow—our chest rises, our shoulders lift, and we’re not really using our full lung capacity. But diaphragmatic breathing (or 360 breathing) engages your deep core muscles every time you inhale and exhale.

When you breathe in properly, your diaphragm moves down, your ribs expand, and your belly rises. When you breathe out, your diaphragm moves back up, and your deep core and pelvic floor naturally engage.

This might sound small, but when you learn to breathe this way, your core muscles start working together again, your pelvic floor gets stronger, and your body starts healing postpartum.

Why Is This So Important for Postpartum Healing?

After pregnancy and birth, your core and pelvic floor are stretched, weakened, and disconnected. Many moms experience things like:

•Diastasis recti (that gap in your abs that can make your belly still look pregnant)

•Pelvic floor weakness (which can lead to leaking or even prolapse)

•Low back pain (because your core isn’t supporting you properly)

•Feeling like your body isn’t working the way it used to

Diaphragmatic breathing is the foundation of fixing all of these things.

1. It Helps Heal Diastasis Recti: If your abs feel “separated” or you have that coning or doming when you sit up, your deep core muscles aren’t working together properly. Learning how to breathe the right way activates your transverse abdominis (your deep core muscle that pulls everything in like a corset) and starts bringing those abs back together.Research shows that proper breathing and core activation can improve diastasis recti over time when done consistently.

2. It Strengthens Your Pelvic Floor (So You’re Not Leaking):Your pelvic floor and diaphragm are directly connected. Every time you inhale, your pelvic floor should naturally relax, and when you exhale, it should lift and engage.But after pregnancy and birth, many moms lose this connection—leading to issues like leaking when you sneeze, jump, or run. Learning how to breathe correctly restores that connection, strengthens your pelvic floor, and helps stop the leaks.

3. It Makes Your Core Work Again (Without Crunches or Planks): A lot of moms jump into core workouts too soon, doing things like sit-ups or planks before their deep core is ready. But if you’re not breathing properly, you’re not actually using your core the right way—which means you might be making things worse. Diaphragmatic breathing teaches your body how to activate your core muscles the right way, so when you do get back into workouts, your core is actually working, not just your upper abs.

4. It Helps Prevent Pain & Weakness Down the Road: Ignoring core and pelvic floor issues can lead to bigger problems later, like:

•Chronic back pain because your core isn’t supporting your spine

•Pelvic organ prolapse (where your organs drop down into your vagina)

•Ongoing leaking or weakness that gets worse with time

By focusing on your breath first, you build a strong foundation that keeps your body strong, supported, and pain-free—not just now, but for years to come.

How to Start Practicing Diaphragmatic Breathing

Here’s a simple way to start:

1.Lie on your back with your knees bent and feet flat on the floor.

2.Place one hands around your rib cage.

3.Inhale through your nose, letting your back, belly and sides expand. Think about filling up your bra strap with air all the way around.

4.Exhale through your mouth, gently pulling your belly in from the bottom up and feeling your pelvic floor lift.

5.Repeat for 5-10 breaths, focusing on the connection between your breath, core, and pelvic floor.

Start by doing this a few times a day—before getting out of bed, while holding your baby, or even while nursing. The more you practice, the more natural it will become.

Want to Take This to the Next Level? Join The Body Back Method: Foundation

If you’re serious about healing your core and pelvic floor but don’t know where to start, The Body Back Method Foundation walks you through exactly how to retrain your breathing, activate your core, and get strong again—without making things worse.

In this program, you’ll learn:

How to breathe properly to activate your deep core and pelvic floor

The best exercises to heal diastasis recti and rebuild core strength

How to promote healing as you go through your daily life

How to return to exercise safely, without making your symptoms worse

This is the foundation every postpartum mom needs before jumping back into workouts, so you can heal properly and feel strong, supported, and confident again.

Ready to start feeling like YOU again? Learn more about The Body Back Method Foundation here!

This isn’t just about breathing—it’s about taking back control of your body. Start small, be patient with yourself, and know that every breath you take is a step toward healing. You’ve got this, mama!