The Importance of Pilates Breathing for Perinatal Women
The Importance of Pilates Breathing for Perinatal Women
by: Brenda Stroebel
The perinatal period, encompassing pregnancy and the postpartum phase, marks a transformative journey for women and a time to focus on the miraculous abilities of a
woman’s body.
Using breath as a powerful tool during pregnancy can help you to stretch, strengthen and move through pain and help support you in everyday life. It helps to release tight upper-
trapezius muscles and releases the ribcage and shoulder girdle to move more resiliently by creating room between the rib & hip connection, especially during a time when a woman
can easily feel out of breath.
Pilates, with its emphasis on breath, controlled movements and core strength, emerges as a valuable ally for perinatal women. In this blog post, we'll explore the profound importance
of Pilates breathing during the perinatal period to strengthen and properly condition the myofascial core to maintain and restore the deepest core muscles during and after
pregnancy. As well as provide detailed instructions for incorporating these breathing techniques into daily life.
The Perinatal Journey: A Time of Profound Change
Pregnancy and the postpartum period (which can last from 6 months – 2 years post- delivery) bring forth a cascade of changes in a woman's body. From the hormonal shifts of
pregnancy to the physical demands of childbirth and the postpartum recovery, every stage requires a unique approach to your body & physiology as a self-contained, living organism
that is creating a tiny little human. Pilates, renowned for its adaptability, has been proven to be an ideal low impact form of exercise for perinatal women seeking to nurture their
well-being & the well-being of their unborn child.
The Significance of Pilates Breathing in the Perinatal Context:
Breath is the foundation of our being & this is the first thing we teach our pregnant and postnatal clients. Pregnant women are able to take deeper and more efficient breaths to
ensure their growing baby is getting the optimal amount of oxygen. By strengthening the breathing muscles, namely the diaphragm & intercostals, with proper lateral breathing
techniques, the breath allows the tissues throughout the body to obtain and use the oxygen intake more efficiently.
The lungs, during pregnancy, adapt quickly in anticipation of the increase in oxygen demand by up to 40-50%. Although pregnant women may often feel short of breath, pregnancy
does not limit the lung function at all, in fact, as the uterus grown, the diaphragm is pushed upward, and the rib cage actually expands which allows the lungs to take in more air.
1. Breathing in Pregnancy and the Preparation for Labor: One of the most remarkable aspects of Pilates breathing is its ability to prepare women for labor and
delivery by maintaining or adopting a healthy lifestyle. Deep, controlled breathing techniques taught in Pilates can serve as a valuable tool during pregnancy as it:
- Protects the spine by managing intra-abdominal pressure.
- The focus on Lateral Thoracic breathing (also known as 360 breathing) helps women relieve stress by calming the nervous system.
- Proper breathing techniques create space in the torso for the growing baby by lengthening the spine and stretching the ribcage.
- Proper breathing also helps to conserve energy during the demanding process of childbirth as well as preparing mom for the healing postpartum period.
2. Breathing and the Postpartum Recovery Period: Controlled breathing techniques aid in restoring pelvic floor strength as well as regaining abdominal strength
and control, a crucial aspect often weakened during pregnancy and childbirth.
- Proper breathing facilitates the process of the diaphragm, surrounding organs & myofascial structures as they first go up to create space for the growing
fetus and then settle back down into the abdominal cavity after birth. - Pilates breathing helps all the muscles and fascia to regain elasticity throughout the core, contributing to overall stability and supporting the body's
recovery journey.
3. Breathing for Core Activation and Stability: The perinatal period places unique demands on a woman's core. Pilates, with its emphasis on core engagement, offers an
everyday solution to the changes in abdominal musculature that occur during pregnancy. Incorporating specific breathing techniques enhances the activation of deep
core muscles, providing stability and support to the spine and pelvis which often take strain during pregnancy.
4. Breathing for Stress Reduction and Mental Well-being: The emotional roller coaster of pregnancy and postpartum life can be very overwhelming - proper
breathing can help regulate the body during pregnancy, childbirth and during postpartum recovery.
- Pilates, when coupled with mindful breathing, becomes a sanctuary for stress reduction and mental well-being. The rhythmic nature of Pilates breathing
promotes relaxation, alleviating anxiety and contributing to a positive mindset during this transformative period. - Healthy, frequent everyday movements like breathing, squatting, hanging, side hanging, lifting (remembering to exhale on the exertion) is the most efficient
way to be pain free and energized during the perinatal period.
3 Effective Pilates Breathing Techniques for Pre and Postnatal Women:
Now, let's explore some tailored Pilates breathing techniques that perinatal women can integrate into their daily routines:
1. Lateral Thoracic Breathing:
- Begin in a comfortable seated position with a Theraband wrapped around your back & ribs. After exhaling all the air from the lungs, inhale deeply through the
nose, filling and expanding the lungs like a balloon = feel the breath into the back pressing into the Theraband - Slowly exhale through the mouth like blowing through a straw (automatically the tongue will detach from the roof of the mouth) and imagine deflating the
balloon. Exhale until you can’t exhale any more - 2nd inhale through the nose & direct the breath into the sides of ribs or underarms while feeling the band expand again, as well as the little muscles
between the ribs (intercostals) - Slowly exhale till all the breath has left your lungs but focus on not giving into gravity – keep the lift & length in your spine
- 3rd inhalation, allow the breath to fill the pelvic floor & feel it expand, as well as the ribs expanding into the band
- Exhale slowly through the mouth allowing the pelvic floor to gently contract up as you lengthen the spine
- 4th inhalation ,imagine the breath traveling down to the base of the pelvis
- As you exhale, gently engage the pelvic floor muscles, lifting them upward, starting at the pelvic floor, lower abs, middle abs & upper abs. This technique
promotes awareness and strength in the pelvic floor, essential for both pregnancy and postpartum recovery.
2 .Hug the Baby Breathing: (Alison Marsh PPI Academy)
- Stand tall and lengthen the spine but keep knees soft. Place hands behind head to allow for most efficient breathing and rib expansion
- Inhale deeply through the nose allowing the breath to expand the ribcage in all directions – front, sides, and back as well as down into the pelvic floor
- Exhale slowly starting at the lower abs &” hug the baby” in & up towards your heart – gently lifting pelvic floor as you exhale, lift the chest & close the ribs
over the pelvis – keep the pelvis in neutral position - 2nd inhalation through the nose, relax the shoulders & feel the breath fill the lungs, ribs & feel your pelvic floor expand/release
- Exhale through mouth as if blowing through a straw as you gently contract lower abs to “hug the baby” in and up (don’t squeeze) towards heart, pelvis
neutral & shoulders relaxed - 3rd inhalation, feel the oppositional pull through the spine, lifting from the crown of the head, but drawing down through your feet
- Exhale all the air out, lower abs, “hug the baby” in & up and close the ribs
- 4th inhale deeply through nose & feel ribs expand, pelvic floor release – feel the breath fluid on the inhalation, turn head to the left- exhale and turn head to
centre - 5th inhale, repeat & turn head to the right
- Last exhalation “free the baby” by relaxing the abdominals and pelvic floor completely to allow for flexible, strong muscles & complete release from
tension
3. Blooming Flower with Rib Wriggle (Alison Marsh PPi Academy)
- Stand with arms folded across the body/ try to hug yourself until you can touch your shoulder blades- inhale reach arms up to ceiling, lifting shoulders up
(protraction). Release hands and reach fingertips to ceiling - Exhale and open arms to side like a flower blooming, bend elbows to sides & drop ribs, elbows pointing down to connect to lats (retraction). Add little
pulses - 2nd inhalation take hands behind head shrug shoulders to ears (elevation) as you
- Exhale open the arms to sides, arms float down, elbows point down (depression) and add little pulses for lat connection
Conscious Everyday movement
Breathing and everyday movement patterns help mom to be use her changing body for good posture, increased mobility, flexibility, energy and strength all the while decreasing
pain and discomfort.
Everyday movement patterns to include with breathing are:
*”Hug the baby” breathing
*Squats and/or squats with side stretch
*Kitchen sink small push ups for back core conditioning
*Driving posture
*Glute activation
*All 4’s oppositional balance/ balance in general as centre of gravity shifts
*Arch ‘n Curl
*Child’s Pose
Let’s explore a few of these exercises a little more in depth as well as some other safe Pilates modifications.
*“Hug the baby” breathing
Sitting comfortably with shoulders relaxed, inhale deeply through the nose allowing the breath to expand the ribcage in all directions – front, sides, and back as well as down into the pelvic floor.
Exhale slowly starting at the lower abs &” hug the baby” in & up towards your heart – gently lifting the pelvic floor as you exhale lift the chest & close the ribs over the pelvis – keep the pelvis in neutral.
2nd inhalation through the nose, relax shoulders & feel breath fill the lungs, ribs & your pelvic floor expand
and release.
“hug the baby” breathing is essential to a healthy mom and babe and should become an everyday practice.
*Squats with side stretch and/ or plain squats
Standing tall with arms out to side.
Inhale and lunge/squat down to a comfortable squat. Take 1 hand overhead & 1 hand to opposite hip to really stretch and open up the side body and rib to hip connection.
Exhale on the up, using lower abs, middle abs, upper abs.
Repeat on other side.
Squats should become an everyday movement for mom to be & can be done in front of the stove or kitchen sink for convenience in everyday movement –
vital for releasing pelvic floor and opening hips for labor.
*The hundreds (Lateral Thoracic Breathing)
Kneeling upright, shoulders on back, chest open, lats engaged & lengthen through spine.
Squeeze mat to engage inner thighs and start pumping arms from lats (back core connection) inhaling for 5 counts and exhaling for 5 counts. Can add head turns on inhale & return to centre on exhale.
Add head down on inhale & return on exhale & head up for extension on inhale & return to neutral on
exhale.
Again, efficient breathing everyday during pregnancy is a must to combat the short of breath feeling.
*Driving posture
Sit up tall while driving with chest open, shoulders relaxed and lats pulling down. Keep neck long & feel the length in spine with chin tucked in slightly to keep neck position neutral.
Driving is the ideal time for posture check and breathing patterns in everyday life.
*Glute activation
Standing up tall with fingertips holding onto a stable surface place band around 1 shin & the instep of the other foot and bend this knee.
Keeping pelvis neutral gently inhale and press into the band, exhale to release. Focus on finding the glute activation while keeping the core engaged and pelvis still. Repeat on the other side.
*All 4’s oppositional balance
On all 4’s, hips over knees & shoulders over wrists. Lengthen through spine from the tailbone to the crown of the head.
Inhale, hug baby in and up and extend out 1 back leg, hold, and reach out the opposite arm at the same time, keeping core engaged and hips still.
Exhale and release back to all 4’s.
Everyday balance practice and strengthening is important as your centre of gravity shifts during pregnancy to compensate for your growing belly.
*Arch ‘n Curl/Cat-Cow
On all 4’s and place the hands and knees on the ground, hands directly under the shoulders and hips directly under knees, knees and feet hip width apart.
As you inhale lift the head up gazing up to the ceiling extending heart out in front of you.
As you exhale round your back like a cat, hugging baby in and up towards your heart.
Creating length in your spine as well as mobility in the lower back and SI joints to combat pain and discomfort.
*Bridge Pose
Lie on your back, if still comfortable, inhale to prepare and as you exhale contract the glutes, tilt the pelvis & roll the spine up into bridge pose. Really press into heels to help activate the glutes.
Holding this position, take a deep breath into the upper back/armpits to fill the lungs and expand ribcage then
Exhale slowly as you roll the spine down.
This is a great everyday inclusion to relieve pelvic pressure pain, lengthen the spine, activate the glutes and lats (back core) and breath deeply.
Conclusion
The perinatal journey is a miraculous and transformative experience for women, and prioritizing well-being for mom and baby is paramount during this time. Pilates as a regular
form of exercise has been proven to be beneficial to both mom and baby. The integration of specific breathing techniques enhances the benefits of Pilates for perinatal women,
addressing the unique challenges and promoting overall health and wellbeing. Choosing to be conscious in your everyday movements, breathing, exercising and stretching is both
beneficial to your physical as well as mental wellbeing.
Pilates is meant to be a whole-body & mind practice, everyday in every small little way. Everyday conscious movements & small posture corrections can prove to be invaluable,
especially during this time.
Choose uplifting thoughts, plenty of sunshine and laughter every day, be aware of your daily choices and choose to breathe optimally, exercise consciously and be present in the
miracle that is you and the tiny little human that you are growing inside you.
Post delivery- there is no rush to “bounce back” simply enjoy your time with your little person while you allow your body to rest and heal. Relaxin (the hormone that loosens and
relaxes your muscles, joints & ligaments during pregnancy to help your body stretch.
Relaxin also helps your body prepare for delivery by loosening the muscles & ligaments inyour pelvis) stays in the body for up to 1-year post-partum or 4 months after stopping
breastfeeding and during this time your body is busy healing and your fascial web and abdominal canister (abdominals, pelvic floor, diaphragm surrounding myofascial tissue,
latissimus dorsi and back muscles) are all healing and settling back into position.
Be patient with yourself, be aware of your body and mind and allow mindful Pilates breathing techniques to serve as a guiding light, nurturing physical strength, emotional
balance, and a sense of well-being. By embracing the symbiotic relationship between Pilates and mindful breathing, perinatal women can embark on their motherhood journey
with confidence, resilience, and a deep connection to their own bodies.
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