Have you ever noticed how difficult it can be to just breathe as your belly grows in pregnancy? Expecting mamas tell me all the time how they can feel uncomfortable, experience lower back pain, hip pain, and can feel out of breath with simple tasks. The siscomfort in the deep core happens as your organs are getting pushed up against your ribs, diaphragm, and lungs! Your breathing becomes more prominent in your chest and it becomes harder to initiate your breath from your diaphragm. If you’ve been pregnant, you know what I mean!
This is when the Deep Core Connection Method becomes super handy! This breathing and engagement techniques not only will help reduce aches and pains, but also help boost your digestion. The deep core connection method also helps maintain intra-abdominal pressure to minimize the risks of diastasis recti, and assist you in the labor and birth process. You will also be ahead of the curve in postpartum by being able to restore and rehab your body much quicker and more easily!
In a nut shell, Deep Core Connection Method will
1. It strengthens your core and pelvic floor muscles which support your baby and uterus.
2. Keeps your spine aligned and prevents back pain.
3. Helps you breathe easier, especially during the third trimester when lungs capacity decreases.
4. Supports optimal fetal positioning for an easier birth and postpartum recovery
5. Can improve postpartum recovery by restoring strength and elasticity to the pelvic floor muscles.
6. Minimize risk of diastasis recti (ab separation)
How amazing is that? The Deep Core Connection Method is the foundation of Strong Body Strong Mama’s training philosophies.
Different components of the Deep Core Connection Method
1. Diaphragmatic Breathing
The first component of the Deep Core Connection Method is the intake of a diaphragmatic breath. As you inhale, your diaphragm will lower and your belly will fill naturally with air. It is important to not “push” or “force” your belly out. The inhale component of diaphragmatic breathing is gentle and will allow for a gentle ribcage expansion. You can imagine a canister (your trunk) expanding gently all around each side (something that we call a 360 degree breath).
As you take a breath in through your nose, you should feel the air going outwards through your ribs and eventually feeling the air going all around your trunk to your lower back. At the same time, your pelvic floor muscles will relax and lengthen.
Diaphragmatic breathing is a tremendous tool that you can use in labor to manage the discomfort of contractions. Using this breathing technique will also help bring your heart rate down and tap into your parasympathetic nervous system (which we can all use more of!). This is exactly what the body needs in between demanding contractions and will help the laboring person remain calm and relaxed.
Tips on how to do diaphragmatic breathing
1. I find the easiest position to teach mamas how to do diaphragmatic breathing is to lay on your back (if you do not feel comfortable on your back, you can prop yourself up on some pillows or use a side lying position). The supine position is usually easier because you are not working against gravity.
2. Place one hand on the side of your rib cage and one hand on your belly. Take a breath in through your nose as you allow your hands to guide your breath. Gently send the air to expand your rib cage laterally as well as feeling your hand on your belly gently rise.
3. Now, on your next inhale, notice the lengthening or relaxing component of your pelvic floor. This is a very subtle softening that requires you to focus and practice in order to feel it. Many moms feel disconnected from that area of their body and so bringing awareness back will take some time.
4. As you exhale, feel your ribcage, abdomen, and pelvic floor going back to their neutral positions. Remember to not force the breath and keep it natural.
5. As you move through your day, keep practicing this breath as it will bring so many benefits to your core and overall well-being. This type of breathing is not only great for pregnancy, but for life! Give yourself some grace and practice to bring more awareness to your pelvic area.
2. Connecting to your deep core
Now that you’ve mastered your diaphragmatic breath in and that you have brought more awareness to your body, let’s take a look at the exhale component of the Deep Core Connection Method.
This is the key component that will help you maintain core strength and stability in pregnancy and help minimize diastasis recti. Applying this technique while you are exercising will help improve your core strength and maintain the pressure in your core canister so it doesn’t get pushed down onto your pelvic floor or onto your abdomen. If this intra-abdominal pressure is not well managed, it could lead to leaking urine, pelvic organ prolapse, and worsening of diastasis recti.
The exhale component of the Deep Core Connection Method is basically training the deepest layers of your core to reflexively engage and support your body through the demand. If you are doing some bodyweight squats, the engagement on your exhale will be very gentle. If you are squatting 200 lbs however, your engagement on your exhale will be much stronger.
Tips on how to do the deep core connection
1. Find a position that is easier for you to feel your diaphragmatic breath in. Laying on your back works well for a lot of people. Always start with the gentle inhale through your nose that allows your rib cage to expand laterally, fills your belly naturally with air, and lengthens your pelvic floor.
2. Exhale through your mouth, making an audible “Sssssss” sound while first lifting your pelvic floor gently, and then engaging your deepest layers of abdominals (transversus abdominis).
3. For the pelvic floor lift, think about your pelvic floor as a diamond shape: the front being your pubic bone, the back your tailbone, and the sides your sitz bones. As you lift your pelvic floor, you want to think about bringing each corner of the diamond shape together and up. Your pelvic floor should kick in milliseconds before your deep core engagement.
4. What comes next is your transversus abdominis (TVA) engagement where you think about bringing your hip bones closer together. This engagement is similar to imagining a corset wrapping around your abdomen and towards your back. As you do so, your rib cage will come back towards its original position and your belly will slightly go in and up. Again, this engagement is not forceful but one that correlates to the demand on the body.
Another great way to think about the deep core engagement component of the Deep Core Connection Method is to imagine your belly hugging and lifting your baby up on your exhale. Remember that your pelvic floor should lift right before this engagement to help manage intra-abdominal pressure.
The Deep Core Connection Method will help make your pregnancy & postpartum experiences better & easier
The Deep Core Connection Method can be used with your exercise routine to make each exercise more effective! When you are purposely breathing and engaging your deepest layers while exercising, you are helping your body manage intra-abdominal pressure. This turns all your exercises into core exercises.
This form of awareness can be so powerful and empowering through pregnancy and postpartum! I highly recommend that you start connecting in this way DURING pregnancy. This helps reduce aches and pains, minimize diastasis recti, and help you stay connected to your body throughout the growing months.
The Deep Core Connection Method is at the center of my new pregnancy program launching at the end of May, Pregnancy Power. This program will include:
- Purposeful pregnancy workouts
- Core and pelvic floor work specific for birth and postpartum
- Smart birth preparation for an easier birth
- Tons of education so you can feel empowered through this process!
You can now join the waitlist to get early access to the program, receive a huge discount, and a super special bonus! Pregnancy Power will help you stack the odds in your favor to achieve the birth you truly want and recover faster after birth! I also have an amazing FREE Resource: 5 Purposeful Pregnancy Exercises Every Woman Should Be Doing. Check it out!
