Adjust your pelvis and learn to breathe correctly after childbirth

Incorrect breathing methods will limit the movement of the diaphragm, which in turn affects the activation of the internal muscles. Breathing limited to the upper part of the chest will prevent the diaphragm from moving freely, and the ribs will appear "fixed" and motionless, making breathing shallow. Because the muscles that assist breathing are overactive, the tightness of the neck and shoulder muscles will increase. The same problem will occur if mothers' bras or belts are too tight! This breathing pattern is common among busy, high-achieving women who are always on the go and unable to stop and relax.

People have many complex emotions about waist circumference. Women all hope to have a small waist. If the rectus abdominis, external oblique muscles and diaphragm are targeted, the pelvic floor muscles and transverse abdominal muscles will not function normally.

In fact, if people learn how to use the diaphragm to breathe correctly, the lower back and pelvis can function normally, which is a very important part of human health. Although breathing exercises seem basic and time-consuming, they are the first step in lower back and pelvic stability training. Mothers should first learn breathing exercises and then proceed with subsequent exercise training.

Learn correct breathing patterns

• Place your hands on the lower half of your chest with your fingers facing inward.

• Exhale, directing the air into the lower half of the chest and into the abdomen, keeping the rectus abdominis and external oblique muscles relaxed.

• Use your fingers to feel your ribs expanding to the sides and your abdomen swelling.

• As you exhale, relax your abdominal cavity and feel your diaphragm move upward.

When exhaling, relax and bulge the abdomen. Some mothers may find this exercise difficult. After all, it is not easy to change years of habits. It takes some time to make the transition. It is best for mothers to encourage each other. When changing postures, such as lying on your side, lying on your back, sitting and standing, be sure to maintain the correct form.

When the local stabilizing muscles know how to contract correctly in a coordinated manner, there is no need to remind yourself how to breathe. This is because a clear breathing pattern is actually not good for breathing. Instead, it will increase the tension in the chest cavity and restrict the ribs. Be careful about this situation.

Diaphragmatic breathing is very helpful for postpartum mothers as it can increase the mobility of the chest cavity, because pregnancy changes the musculoskeletal and respiratory systems, stiffens the sternum and ribs, and reduces the range of motion of the thoracic spine.

When inhaling, draw the air into the lower part of the lungs, allowing the lower side of the chest cavity to expand outward and backward. This will massage the thoracic vertebrae at the back and relax them. Taking a deep breath can help your body relax more. Do this regularly. Diaphragmatic breathing stimulates the parasympathetic nervous system, calms the body, and slows down your breathing.

The parasympathetic nervous system brings "rest and digest" to the body, while the sympathetic nervous system brings "fight or flight", and what the body normally needs is definitely "rest and digest".

This article is provided by How to Publishing House and is excerpted from "The British Princess is also using it! The Complete Book of Postpartum Body Adjustment