Name: Playbook - Alyssa Christensen - Core Breathing
Uploaded: 2022-09-21T13:51:11.675Z
Duration: 2 min
Description: Core Breathing

The core breath is the ultimate foundational exercise. It trains the Core 4 to work as they should with synergy between the diaphragm, pelvic floor, deep abdominals, and multifidus. The core breath is done not only on its own but also while performing other exercises to really bring awareness of the inner core unit into movement. You will do the core breath regularly throughout pregnancy; it is also the very first restorative exercise you will do postpartum.

Sit on a stability ball with a neutral pelvis (this can also be done lying on your side or on your back).
Put one hand on the side of your ribs and the other hand on your belly.
Breathe into your hands. Inhale to expand - feel the rib cage expand, feel the pelvic floor expand (you may feel fullness in your perineum), and feel the abdomen expand outward.
Exhale through pursed lips and voluntarily contract your pelvic floor using imagery to engage. For example, imagine picking up a blueberry with your vagina and anus or imagine sucking a milkshake through a straw with your vagina, or imagine lifting your perineum up toward the crown of your head.
Inhale to expand again and let the pelvic floor contraction subside (imagine letting go of the blueberry).
Repeat for 10 to 30 breath cycles.