POSTPARTUM BREATHING & EXERCISE TO GAIN BACK STRENGTH

Many new mothers underestimate the role of breath work and exercises in recovery after childbirth. We at Women Fitness got in touch with Gia Calhoun, a Pilates teacher based in Los Angeles to answer common concerns often raised by new mothers.

- By Gia Calhoun

Why is breathing such an important starting point after childbirth

Breathing is one of the most powerful starting points after childbirth because it's gentle, accessible, and deeply restorative. Even before you're cleared for exercise, you can safely begin with breathwork. Practicing diaphragmatic breathing helps regulate the nervous system, which is especially valuable during those early weeks when you may feel overtired, anxious, or overwhelmed. It also provides a way to co-regulate with your baby, helping them feel calmer and more secure.

On a physical level, breathwork begins the process of reconnecting with your core and pelvic floor, two areas significantly affected during pregnancy and delivery. Diaphragmatic breathing encourages the core muscles to gently reengage and supports pelvic floor recovery without adding strain. In this way, breathing lays the foundation for safe, effective movement and a smoother postpartum recovery.

For moms dealing with diastasis recti, how should they approach breathing exercises safely?

For moms with diastasis recti, diaphragmatic breathing is one of the safest and most effective ways to begin reconnecting with the core. Diastasis is the separation of the abdominal muscles, and deep, intentional breathing helps recruit the diaphragm and deeper core muscles, including the transverse abdominis, without adding pressure to the midline.