Aim: Learn to breathe through your diaphragm, NOT your chest.

These breathing exercises should be done frequently throughout the day. Breathing correctly is essential in managing your rehab.

Action:

1. Lie on your back with knees bent (or supported with cushions). Use a pillow for neck pain if needed, aiming to reduce pillow thickness over time.
2. Inhale through your nose to fill your lower lungs, causing your abdomen to rise.
3. Exhale through pursed lips (like blowing out a birthday candle).
4. Maintain this breathing pattern for 5 minutes.

Purpose:

1. Train your brain to relax guarding muscles. Pregnancy and delivery can alter breathing patterns, and this exercise helps “reset” that response.
2. Promote tension-free movement. After 5 minutes, you should notice relaxation. Eventually, you should be able to breathe with your belly during any exercise prescribed by your PT.

Part 2:

To progress this exercise, follow these steps:

1. Breathe as in Part I, with a slightly more challenging task.
2. Ensure your low back is completely relaxed.
3. As you inhale, slowly and barely arch your low back.
4. Maintain this breathing pattern for 5 minutes. Use a pillow under your knees for comfort.

Part 3:

To further progress the exercise:

1. Bring yourself into a ½ kneeling position with a wide base of support (see picture). Use pillows under your knees if needed.
2. Remain completely relaxed while performing the breathing exercises.
3. Maintain your breathing pattern for 5 minutes.

*Remember: this exercise must NOT INCREASE PAIN!