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 pain/injuries (especially diastasis and pelvic floor dysfunction)
▶ An easier time pushing during labor
▶ A faster postpartum recovery
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 during postpartum recovery.