360° breathing (postnatal)

Pre/postnataleasyrepsno equipment

Lying on the back with the knees bent and the arms resting by the sides, the breath fills the ribs and belly in all directions, then a slow breath out draws the lower belly gently in; it is the first step of rebuilding the deep core (transverse abdominis).

How to do it

1. Lie on your back, knees bent, feet flat, a small pillow under the head, arms resting by your sides (or rest your hands on the lower ribs and belly to feel the breath).
2. Breathe in through the nose and let the ribs widen and the belly rise softly, 360 degrees, without pushing out.
3. Breathe out slowly through the mouth as if blowing out a candle, and let the lower belly draw gently toward the spine; the pelvic floor lifts softly.
4. Do 8-10 slow breaths; do not grip or hold the breath, and stop if the belly domes along the middle.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Supporting: abs, obliques