Postpartum Breathing Exercises for New Moms: Alleviating Pain and Rebuilding Core Strength

The days and weeks after childbirth bring many changes, and one often overlooked challenge is the after pains caused by uterine contractions. These contractions can continue for several days or even weeks, especially during breastfeeding. Alongside managing this discomfort, new moms often want to rebuild their core strength safely. Breathing exercises offer a gentle, effective way to ease pain and support core recovery while breastfeeding. We'll explore simple breathing techniques for postpartum care, highlights exercises to avoid, and provides practical tips for new mothers.

New mother practicing breathing exercises during breastfeeding

Understanding Postpartum Pain and Core Recovery

After childbirth, the uterus contracts to return to its pre-pregnancy size. These contractions, often called after pains, can cause discomfort similar to menstrual cramps. Breastfeeding triggers the release of oxytocin, which intensifies these contractions, making pain management important for new moms.

At the same time, pregnancy and delivery stretch and weaken the abdominal muscles and pelvic floor. Rebuilding core strength is essential for posture, balance, and overall well-being. However, postpartum recovery requires caution. Some exercises can strain healing tissues or worsen diastasis recti (abdominal separation).

Breathing exercises provide a low-impact way to manage pain and gently engage the core muscles. They also promote relaxation, reduce stress, and improve oxygen flow, which supports healing.

Breathing Exercises to Try While Breastfeeding

Incorporating breathing exercises during breastfeeding sessions is convenient and calming. Here are some effective techniques:

1. Diaphragmatic Breathing (Belly Breathing)

This exercise encourages deep breaths that engage the diaphragm and core muscles.

• Sit comfortably with your back supported.

• Gently hold your baby to your breast resting their body on support pillow.

• Inhale slowly through your nose, letting your belly rise while keeping your chest still.

• Exhale gently through pursed lips, feeling your belly fall.

• Repeat for 5 to 10 breaths.

  
  

This technique helps relax uterine muscles and reduces tension in the abdomen.

2. Box Breathing

Box breathing balances breath and calms the nervous system.

• Inhale through your nose for a count of 4.

• Hold your breath for 4 counts.

• Exhale slowly through your mouth for 4 counts.

• Hold your breath again for 4 counts.

• Repeat the cycle 4 to 5 times.

  
  

This rhythmic breathing can ease pain and improve focus during breastfeeding.

3. Pelvic Floor Breathing

This exercise supports pelvic floor recovery and core engagement.

• Sit or lie down comfortably.

• Inhale deeply, imagining your pelvic floor muscles gently expanding downward.

• Exhale slowly, visualizing those muscles lifting and tightening.

• Repeat for 8 to 10 breaths.

  
  

Pelvic floor breathing helps rebuild strength without strain.

Exercises to Avoid Postpartum

While breathing exercises are safe and beneficial, some physical activities should be avoided during early postpartum recovery:

• Crunches and Sit-ups: These can worsen abdominal separation and strain healing muscles.

• Heavy Lifting: Avoid lifting anything heavier than your baby to prevent pelvic floor stress.

• High-Impact Cardio: Running or jumping can cause discomfort and delay healing.

• Deep Twists or Bends: Movements that put pressure on the abdomen may cause pain or injury.

  
  

Instead, focus on gentle movements and breathing to support gradual recovery.

Postpartum exercise essentials including yoga mat and towel

Tips for Incorporating Breathing Exercises into Your Routine

• Practice During Feeding: Use breastfeeding time to focus on breathing, turning it into a calming ritual.

• Create a Comfortable Space: Sit in a supportive chair or use pillows to maintain good posture.

• Be Consistent: Aim for daily practice, even if just for a few minutes.

• Listen to Your Body: Stop any exercise that causes pain or discomfort.

• Combine with Gentle Movement: Pair breathing with slow pelvic tilts or stretches as you feel ready.

  
  

Supporting Core Recovery Beyond Breathing

Breathing exercises are a foundation for rebuilding core strength. As healing progresses, consider adding:

• Pelvic Tilts: Lying on your back with knees bent, gently tilt your pelvis upward.

• Heel Slides: Slowly slide one heel away from your body while engaging your core.

• Modified Planks: Start with wall or knee planks to build strength safely.

  
  

Always consult your healthcare provider before starting new exercises postpartum.

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