Your diaphragm and pelvic floor work as a team. When you breathe in, the diaphragm lowers and the pelvic floor naturally lengthens and relaxes a little. When you breathe out, they gently return. Paying attention to this rhythm is a calm way to reconnect with your core during pregnancy and after birth.
Try 360-degree breathing
- Sit or lie in a comfortable position with your knees bent.
- Place one hand on your lower ribs and one on your belly.
- Breathe in slowly through your nose, letting your ribs widen to the sides and back, and your belly soften.
- Breathe out slowly through your mouth, feeling everything gently draw back in.
- Repeat for five to ten breaths.
There’s no need to squeeze or strain. The goal is ease.
Common questions
Is it normal to have symptoms after having a baby? Many people notice changes, such as leaking, pressure or pain. Common doesn’t mean you have to just live with it, and help is available.
Do I need to wait to be seen? Not necessarily. We offer both pre- and post-partum care, and Maine patients can book directly without a physician’s referral.
If you’re experiencing pelvic pain, pressure, leaking or discomfort with activity, our two certified pelvic health PTs can help. Learn more about pelvic floor therapy.
This article is general information and isn’t a substitute for an individualized evaluation.