Breathing, Bracing & Your Pelvic Floor: Optimal Function during Pregnancy & Postpartum

You're building or have built a mini human, and theres nothing like pregnancy, birth and motherhood to show you how truly adaptable, strong and really cool a woman's body is. However, just like any athletic pursuit, massive body/hormone composition change and internal/external injury; we need to pause for rehab.

Why do we have better rehab protocols for sprained ankles than mothers after birth? How do we create a plan that moves beyond the 7 minute 6 week check-up?

Jolt Fitness’ Post Natal Rehab, Mom + Baby Fitness classes and our family friendly facility do just that; by offering the training education, empowering environment and supportive community needed for mom’s who thrive.

Let's talk strategy: the core & Pelvic floor

I am not talking about more Kegels (although they may have their time and place)... We're talking detailed connection, mom strength, and how your breath and brace can be optimized during pregnancy and postpartum. This isn't just about avoiding leaks; it's about owning your body's resilience and creating your high quality life.

Your pelvic floor isn't an isolated muscle you just squeeze. It's deeply intertwined with your diaphragm (your breathing muscle) and your deep core. Think of them as a team working together to support everything from your growing baby to your ability to crush a Cross Train session (eventually!). When one member of the team isn't pulling its weight, the whole system suffers. During pregnancy and postpartum, this connection becomes even more critical.

Below I have attached videos of low intensity exercises you can implement in the early weeks post partum to start to re-integrate and rebuild.

When starting any new exercise routine if you experience increased bleeding, extreme fatigue, pressure, heaviness or bulging in the pelvic floor, blurred vision or headaches; please consult with a pelvic floor physiotherapist before continuing.

Pregnancy: Laying the Groundwork with Breath & Brace

Here’s a detailed look at how the core, breath and pelvic floor work together.

The Diaphragm-Pelvic Floor Dance: Your breath is your foundation. When you inhale deeply and correctly (diaphragmatic breathing), your diaphragm descends, and your pelvic floor naturally lengthens and relaxes. On the exhale, both gently lift and engage. This isn't just pre-labor prep; it's building awareness and control.

Jolt Action: Lie on your back with knees bent. Place a hand on your belly. Inhale deeply, feeling your belly rise and your pelvic floor relax. Exhale slowly, feeling a gentle lift in your pelvic floor as your belly falls. Practice this daily.

Bracing with Intention, Not Tension: "Bracing" your core isn't about sucking in or holding your breath. It's about creating a stable cylinder of support, engaging your deep core and your pelvic floor together. Think of it as a gentle hug around your midsection. This is crucial for supporting your growing uterus and protecting your pelvic floor during movement.

Practice a gentle brace by imagining you're about to receive a light punch to the stomach. You should feel a subtle tightening around your entire core, including a gentle lift in your pelvic floor. To “lift” or contract your pelvic floor think of your vagina drinking from a juice box.

Jolt Action: Start on your back, inhale to relax, exhale to brace, as you brace slowly slide your heel out along the floor and back. Set your foot down and inhale to relax and reset.

Smart Movement, Connected Core: Forget mindlessly going through the motions. Every squat, every lunge should be an opportunity to connect your breath and brace to your pelvic floor. Exhale and gently engage as you exert effort or push the weight. For example, exhale on the way up from squat, exhale as you push the bar away from you in a bench press, exhale as you pull yourself over the bar in a chin up. This protects your pelvic floor from excessive strain.

Holding your breath, baring down, and or sucking in can lead to sub-optimal pelvic floor activation. And can result in a sensation of pressure, heaviness or bulging in the vagina (sometimes this can be prolapse), incontinence both urinary and fecal, back, hip or glute pain, and/or low potential for strength (creating a lack of results!).

Postpartum: Reconnecting & Rebuilding

Breath as Your Reset Button: Postpartum, your body has been through a major athletic event. Additionally, your diaphragm has been smushed alongside all your organs which have shifted and compensated to make room for your baby. Start by reconnecting with your breath and resetting your diaphragm which may not have had room to function optimally during pregnancy. Gentle diaphragmatic breathing helps restore blood flow, reduce tension, and re-establish the mind-body connection with your pelvic floor.

Jolt Action: Lie down comfortably and focus on slow, deep breaths. Feel the gentle rise and fall of your belly and the subtle softening and lifting of your pelvic floor with each breath. To increase the intensity, try this in a table top or child’s pose position.

Progressive Bracing for Function: As you heal, gradually reintroduce gentle bracing during everyday activities like lifting your baby or getting out of bed. Focus on maintaining a natural breath while engaging your deep core and pelvic floor.

Jolt Action: Before lifting your baby, take a breath in, gently brace your core, and consciously engage your pelvic floor. Maintain this gentle engagement as you lift and exhale.

Integrating Breath & Brace into Movement: As you return to exercise, consciously link your breath and brace to each movement. Exhale on exertion, maintaining a gentle core and pelvic floor engagement. This provides support and prevents unnecessary strain.

Jolt Action: During a side plank exercise, inhale as you lower your hips. Exhale, gently brace your core, and lift your pelvic floor as you lift your hips.

POST NATAL REHAB

Understanding the connection between your breath, your brace, and your pelvic floor is a game-changer during pregnancy and postpartum. These low intensity exercises can be implemented in the third & early fourth trimester as a starting point for your Post Natal Rehab. This foundational breath work sets the tone for future runs, max deadlifts, box jumps and a life where you can thrive in movement.

It's not just about preventing leaks; it's about building a resilient core that supports you through every stage of motherhood and beyond. At Jolt Fitness, we're here to cut through the noise and give you the real tools you need to feel strong and confident in your body. You've got this, mama - take a deep breath... brace, and rebuild.

Join us for Post Natal Rehab offered quarterly at Jolt Fitness and always available through personal training or online through our app.