QuestionHi Helene,
I have a 3-finger-width diastasis after pregnancy. In your website, you stated that people with diastasis should not do belly breaths with the tummy expanding outward. How should I breathe when I am exercising and also when I am NOT exercising during the day? Should I use thoracic breathing (Pilates-style lateral breathing) during all exercises and isometric abdominal contractions? Should I use a combination of diaghramatic and thoracic breathing throughout the day when I am not exercising? Does maintaining good posture all day long include contracting my abs in tight all the time? Does good posture automatically engage my abs without pressing my lower tummy tightly against the spine? Would lateral breathing all day long tone my abs and help close my diastasis? Is lateral breathing bad for my health on the long run? Can I still do deep breathing (diaphragmatic) for relaxation? Please explain. Thank you.
AnswerI think we need to get our terminology sorted out and have an anatomy overview first.
For me, thoracic breathing, lateral breathing, diaphragmatic breathing, and three dimensional breathing are the same thing, and describe an ideal, non restricted breathing pattern.
During every inhalation, the diaphragm automatically expands (an eccentric contraction) and moves downward, several inches. This movement will naturally push the upper abdomen out, a little bit. Ideally, the upper body will have good enough alignment, and be free of chronic muscle tightness so that the rib cage will naturally expand in all directions.
During exhalation, the diaphragm automatically contracts and moves upward into the the thoracic cavity and the rib cage gets narrower.
Many people have restricted breathing, where either the rib cage doesn't expand at all, or expands in the front and not the back, the diaphragm does not fully expand etc. due to physical and/or psychological causes.
The concept of "belly breathing" has been used to try to correct shallow breathing. But, in terms of anatomy, belly breathing is not a valid concept. All breathing is done, either poorly or well, in the thorax, by the lungs and diaphragm. We don't have a choice in this as it is controlled by the autonomic nervous system.
My issue with "belly breathing" is in its' common yoga interpretation, or perhaps misinterpretation might be a better word. In the yoga community, one is often directed to forcefully expand the lower abdomen during inhalation, as much as possible. This does nothing to help the ribs expand, and may or may not improve the elasticity of the diaphragm, or increase lung capacity.
Over-inflation of the lower abdomen during inhalation is not a desirable pattern to establish. It trades one problem for another, especially during pregnancy and the postpartum period.
During pregnancy, over-inflation of the abdomen can cause, contribute to, and worse abdominal separation (diastsis recti) because it greatly increases the mechanical stress on the mid line.
To you questions:
Breathe naturally in a relaxed manner. Allow your rib cage to expand in all directions and your upper abdomen to expand slightly during inhalation. Your exhale should feel like a release or relaxation.
During exercise, you want to be able to continue breathing this way, while having separate funstional control of your deepest abdominal muscle, your Transverse Abdominis, or TvA. Many people lack this skill, and find that they hold their breath when they try to perform abdominal bracing (an isometric contraction of the TvA.)
Some practitioners of Pilates have very specific breathing cues, though this is becoming less common. While many people find it easier to learn abdominal bracing during the inhalation phase, in real life, we need core strength and stability during both inhalation and exhalation. So we should practice this during exercise too.
Does maintaining good posture all day long include contracting my abs in tight all the time? No. But you should contract your abs before and during lifting and carrying.
Does good posture automatically engage my abs without pressing my lower tummy tightly against the spine? No. Ideal alignment places less anatomical stress on the body, so no part of your body needs to work hard. It's when our body's are out of alignment that we have to use more effort.
Would lateral breathing all day long tone my abs and help close my diastasis? No. You should do specialized postpartum exercises to close your diastasis as well as flatten your abdomen, realign your spine, and develop core strength and abdominal tone. For more info on this go to: http://befitmom.com/abdominal_reconditioning.html
Is lateral breathing bad for my health on the long run? No, it's better for you.
Can I still do deep breathing (diaphragmatic) for relaxation? Yes. Just make sure that you do not falsely inflate the lower belly.
