Original subtitles

Pre And Postnatal: Diaphragmatic Breath

Hi everybody

my name is Amanda

thank you so much for joining me today through Caravan

Wellness

I'm gonna take you through a quick little introduction

to your diaphragmatic breath and also the functionality

of your inner court unit

so we're just gonna breathe together for a few minutes

and it's going to be really wonderful

so I want you to start standing with your feet about

inner hips with distance apart and just to kind of

get us into our neutral posture I want to take your

hands onto your hip points and then you're just going

to gently articulate your pelvis forward and back

now depending on if you're sitting at a desk all day

or if you're out and about walking around New York

city or any other city where you live for most of the

day

sometimes we tend to be a little bit tighter in the

hip flexors and a little bit or perhaps a little bit

more swayed back so once you

Find a few rounds of that full range of motion I want

you to settle sort of halfway in between the forward

and the back

so tail bone is heavy towards the floor and your hip

points are nice and level have a little bit of a bend

in your knees

you're thinking about stacking your rib cage right

up on top of your pelvis and shoulders right on top

of your hips

now this video is also specifically minded to specifically

focused to pregnant mamas and also mamas who are just

newly home with their newborn baby

so people ask me all the time

what is the thing that I can do during my pregnancy

that's going to help support my pregnancy and my birth

as much as possible and I always tell them it is about

connecting to your breath

so thinking about your diaphragmatic breath

your inner core unit is your cornerstone of your body

it's like this in a cylinder that helps support the

rest of your structure and the rest of your posture

the diaphragm is the top settling setting

Right underneath your rib cage

your pelvic floor musculature is at the bottom and

then wrapping around the sides from the back of your

spine towards the midline of your body like a corset

or a horizontally organized muscle group is your

transverse abdominal

we also have these little tiny muscles that line up

the rest of our spine called multifidus so that

all those four muscle groups are all connected into

your inner core unit so as you take a nice deep breath

in through your nose

I want you to imagine that your rib cage is going to

flare out kind of like you're opening an umbrella

as you exhale

just naturally let the rib cage float in now

if you can maybe wrap your fingertips around your

rib cage and then just start to sync your breath so

as you're inhaling through the nose

you're imagining that the rib cage is expanding the

belly also happens to float out and expand a little

bit as you exhale the rib cage naturally settles back

into your neutral position and we're not trying to

force anything here at all

we're just trying to take our full range of motion

of breath that we can and also just noticing what happens

in the pelvic floor

so the muscles the network of muscles at the base of

your body

especially during pregnancy

these muscles are supporting a little bit more weight

as your baby is continuing to grow with all the extra

fluids and all the shifting of your pelvic structure

during your

See so we want to think about how to continue to use

our breath

our fullest cycle of her inhale and exhale to help

support your body especially during pregnancy and

especially as you're shifting into every week is

a little bit different physiologic physiological

changes in your body are quite vast on every single

day during your pregnancy

so we want to think about how can we continue to use

this breath to help also connect us to our body thinking

about this breath

being a little massage for your internal organs being

a little massage for the baby sending a little extra

love and a little extra awareness down into areas

that need it the most and this deep diaphragmatic

breath also helps us kick out of our sympathetic nervous

system

which is our fight or flight or more of a stress more

of a chest

And sinks it down into your parasympathetic nervous

system really tapping into a more restorative and

more connected breath

so this is a matter of just connecting to your body

as much as you possibly can not only prepare you for

a workout class or physical activity

but also just to prepare you for the day and I tell a

lot of my moms that are pregnant that are looking anticipating

right that that moment of birth

no matter what kind of birth that you're having and

connecting mentally to the positivity and the excitement

and the Joy and really utilizing this breath

To really connect into your body and just recognizing

the strength and the power and how hard every cell

of your body is working every single day

we're going to continue this breath

I'm just going to have you come into an all fours tabletop

position so setting yourself up in that same type

of neutral position

I'm going to stack my shoulders right on top of my wrists

and my knees directly underneath my hips in this tabletop

position I'm going to find that breath again so I'm

going to inhale my belly will just gently expand to

the floor as I exhale I just want to imagine that I'm

gently gonna hug my abdominals in towards my spine

and just gently we're wrapping and it might even feel

like you're trying to hug your baby a little bit tighter

in toward your spine continuing to breathe in and

exhale now in this tabletop position adds a little

bit more of a gravitational

Source down to the abdominal wall

so we want to activate a little bit more of that trans

verses wrap to help you stabilize your spine preparing

your body for movement

so when we start to add more movements to this

Perhaps picking up something heavy off the floor

perhaps going into something like a deep squat

We want to use our breath

now these are always things that you can try not only

again in a class environment

but also when you're just sitting at your desk when

you just need a moment to connect and center to yourself

and also just thinking about that mindful connection

to our bodies hope you enjoyed this video

thank you so much

my name is Amanda have a wonderful rest of your day