How To Do 360 Breathing And Why It’s So Important During Pregnancy And After Birth!

360 breathing is the style of breathing that synchronizes your diaphragm, transverse abdominis & pelvic floor to form a dynamic pump; this is crucial for regulating intra-abdominal pressure. It is the ability to regulate your intra-abdominal pressure, especially as your belly grows, that helps build a strong and functional core. 

360 Breathing Benefits: 

  • Fewer injuries and less pain (especially diastasis and pelvic floor dysfunction)
  • An easier time pushing during labor
  • A faster postpartum recovery
  • Less stress
  • Better digestion
  • Increased energy

What Is The Difference Between 360 And Belly Breathing?

As you inhale, you concentrate on expanding your breath into your belly, which makes your abdominal wall rise. This breathing technique is known as belly breathing.

When done correctly, belly breathing should be equivalent to diaphragmatic breathing, and the diaphragm’s downward contraction during inhalation causes the stomach to rise.

The primary distinction between 360-degree breathing and belly breathing is that the latter focuses just on expanding the breath into the belly, while the former entails spreading the breath into a wider area of the body.

How To Do 360 Breathing

1. Sit in neutral alignment and place your hands on your lower ribs (fingers in the front and thumb around your back). Inhale through your nose and expand your rib cage 360 degrees (feel the air push into your hands in the front, sides, and back—not just your belly) and keep your shoulders relaxed. ⠀

2. Exhale through pursed lips and feel your fingers draw closer together. (You can imagine a corset). Your navel will draw to your spine as a result of your exhale. ⠀

3. Repeat ⠀ ⠀

4. Once you have mastered this sitting, you can take this breathing technique into your movements – squats, etc. ⠀

I practiced 360 breathing during my entire pregnancy and within 24 hours of giving birth. I recommend pairing this breathing technique with your Britsbarre classes to support your core during pregnancy and postpartum recovery. 

360 Breathing FAQ

What is 360 breathing? 360 breathing, also known as the 360-degree breathing technique, is a breathing exercise that focuses on expanding your breath throughout your entire torso. It involves inhaling deeply to fill your lungs, expanding your ribcage and diaphragm, and exhaling fully. This technique is often used to promote relaxation and mindfulness.

How does 360 breathing benefit pregnancy? 360 breathing can be beneficial during pregnancy as it helps pregnant individuals connect with their breath, reduce stress, and improve overall relaxation. It may also assist in managing discomfort and promoting better oxygen flow for both the mother and baby.

Can 360 breathing exercises help with pelvic floor health during pregnancy? Yes, 360 breathing exercises can improve pelvic floor health during pregnancy. These exercises can help pregnant individuals maintain better control over their pelvic floor muscles, which can be particularly important during childbirth and postpartum recovery.

Are there specific 360 breathing techniques for pregnancy? While no pregnancy-specific 360 breathing techniques exist, pregnant individuals can adapt standard 360-degree breathing exercises to their needs. It’s important to consult with a healthcare provider or prenatal fitness expert for guidance on safe breathing practices during pregnancy.

How can I practice 360 breathing exercises? To practice 360 breathing, find a comfortable seated or lying position. Inhale deeply through your nose, expanding your diaphragm, ribcage, and belly. Imagine your breath filling your entire torso. Exhale fully through your mouth. Repeat this process, focusing on smooth and mindful breaths.

Can 360 breathing techniques be incorporated into a daily routine? Yes, 360 breathing techniques can be incorporated into your daily routine to promote relaxation and reduce stress. You can practice them as part of a mindfulness or meditation practice or simply take a few moments throughout the day to focus on your breath.

What are the benefits of practicing 360 breathing postpartum? Practicing 360 breathing postpartum offers several benefits, including improved relaxation, stress reduction, better oxygenation, and the potential to assist pelvic floor recovery and core strength after childbirth.

Remember that if you have specific medical concerns or conditions related to pregnancy, it’s essential to consult with a healthcare professional for personalized guidance and advice.