Diaphragmatic Breathing for Bloating, Constipation, & Belly Pooch!

Опубликовано: 07 Октябрь 2023
на канале: The Belly Whisperer

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Did you know FORCEFUL EXHALATION during diaphragmatic breathing is critical for CORE and PELVIC FLOOR activation to help prevent and manage CONSTIPATION including hemorrhoids, fissures, fecal smearing, bloating, back/pelvic pain, diastasis, prolapse, and weak lower abdominals causing a lower belly pooch or hang?!🤯⬇️

Breathing is an involuntary action that the body does to keep us alive without us having to think about it (thank goodness!) BUT you can practice forceful exhalation to improve transversus abdominus and pelvic floor activation for improved lumbopelvic stability!How?🤔

With diaphragmatic breathing! Normally, relaxed expiration is done by the passive recoil of the diaphragm but during forced expiration, the air is driven out as the diaphragm is forced upwards due to a rise in intra-abdominal pressure caused by contraction of the abdominal muscles! Yes! You can breathe your way to more toned abs and a stronger pelvic floor!🧐

The diaphragm plays a critical role in core/trunk stability and respiration by controlling intra-abdominal pressure! That’s why it’s super important to practice diaphragmatic breathing! Learning to inhale and exhale properly using diaphragmatic breathing decreases the stress on the spine through a co-contraction with the abdominal and pelvic floor muscles! This is why I spend so much time with my patients focusing on CORRECT diaphragmatic breathing❗️

You can PRACTICE quick, forced exhalations using a “SHHHH” sound to help activate the transversus abodominus and pelvic floor muscles for fast twitch muscle training! OR practice endurance for 5-10 second holds x 10-20 reps! Stop if dizzy or light-headed or pain!✅

I did this SO MUCH during and after my pregnancy to help reconnect my core and pelvic floor and heal my diastasis and c-section🙌

Learn more in The Belly Whisperer Method Online Program on diaphragmatic breathing!✅✅✅

If you are pregnant, checkout The Pregnancy Prep & Postpartum Recovery Online Program for more info for constipation, hemorrhoids, and SO MUCH MORE!

Can you feel your belly contract like a corset and pelvic floor lift when EXHALE?!⬇️⬇️⬇️

-The Belly Whisperer