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Are you feeling out of touch with yourself as we reach the end of 2021? As you care for those around you are you lacking self-care? As we close out the year, I implore you to do some soul-searching and figure out what is holding you back from feeling like your best self.

To do this… let’s do a bit of digging.

First, we need to figure out our core-values.

In the book Black Sheep: Unleash the Extraordinary, Awe-Inspiring, Undiscovered You, author Brant Menswar talks about find your Core Values to define your Black Sheep – aka, your 100% authentic you.

He goes on to say that our core values are what drives our purpose – rather, our why .

We often question why we are here on this earth. We usually find ourselves searching for the answers of our purpose within this universe. I question this often. I wonder how can I do better… not only for myself, but for my family? How can I do better and feel fulfilled with the time that I have each waking hour?

By defining my core values using Menswar’s book, I realized a lot of things about myself and began to shift my daily actions. And, so too, did I see a real shift in my life.

Prior to this, I would repeat the same day-to-day tasks… while expecting different outcomes toward my goals and not attempting to make any changes… (the supposed definition of Insanity!).

But when I really looked into the values of my soul, I could break down my decision making in a more clear way. I’ve started to analyze my areas of struggle and have seen how they feed my core values.. I could then ask myself, were my decisions emotionally-driven… for a want or desire? Did they feed my core values?

My personal core values are as follows…

• Family
• Movement
• Nourishment
• Learning
• Self-Love

My core values are things that fire up my soul. I see them as my soul values. They are the very being of my existence.

As I’ve grown into adulthood, these values have been buried under the surface. I cared so much about pleasing other people and I wasn’t listening to my soul’s needs. Yes, I do like helping others and going out of my way for others. But, I forgot that in order to take care of others, I need to take care of myself first.

These days, I have been punching through the distractions of life (and digital and social saturation) to bring these values above the surface and to live each day with purpose.

Living with purpose and bringing forth my core values, my soul values, is how I choose to nourish my soul. The way I engage with these values might look different every day. And some days, I may be down in the dumps and whining about how hard life can be… and sometimes, it’s hard to climb out of that hole… But when I start to remember my soul values… I remind myself that if I am going to live each day with purpose, I can’t do so buried in my sadness.

Yes. Emotions are important. They tell us a story about ourselves. And it is ok to feel down. I don’t wish to tell anyone how to feel. But it sure is grand to use those failures and experiences to learn and grow. 

Here are some ways I engage with my soul values:

Family Soul 

1. Family Dinners
   • One thing we aim for, even when schedules are busy, is to make sure we have dinner together as a family. Sure, the percentage of this happening throughout the year fluctuates – but I can proudly say we meet this goal at least 60-70 percent of each week. When we have dinner together, we ask our kids about their day, what they enjoyed, what wasn’t so great about their day, and something they learned. Sometimes the answers might “I don’t know”… and that’s ok. We won’t stop asking! We want our kids to know that even when we might be busy or look unengaged, we want to hear from them. Understand where they’re at in life. And time around the dinner table is a perfect time to participate in this activity.
2. Bedtime Stories
   • Since the birth of each of my children, just about every single night before bed, we read. My kids love to read and my husband and I love to read with them. It is incredible watching my daughter learn how to read. She has progressed so much this year and it overjoys me that she has a love of books. Not books on a phone or tablet. She loves to hold her books, read the words, look at the pictures and talk about the story. 
   • Our son gets hung up on the same story for a while before he likes to change it up. And I love this about him. He gets passionate with consistency. I can see his mind grow as he engages more and more as we read together. 
3. Neighborhood Strolls
   • This is more of a warm-weather thing… but if this pandemic has taught us anything, it is a reminder to slow down and to breathe in the fresh air and move. During the spring, summer and fall, we take many walks around the neighborhood as a family. It teaches our kids to be active and healthy… we get to look at the trees, flowers, and blue sky.
   • We got to teach our kids to ride their bikes this year and see the excitement on their faces as they zoom down the street. I craved these walks/rides each day! And maybe in the winter we can get outside for a few minutes of cool, snowy walks. 
4. Friday Night Movies:
   • My husband started a weekend tradition with our daughter when she was about 3 years old. Every Friday night, they cuddle on the couch and watch movies until they pass out. At first, it was mostly a daddy-daughter thing… but now, the whole family gets in on the action. We make snacks and pick out movies that make us laugh or cry. It’s something the kids look forward to each week and is a great way to start our weekend together and unwind. We do our best not to miss movie nights and hope they continue until they are mature and in their teens (wishful thinking, I know!). 

Movement Soul

As a prenatal and postpartum fitness specialist and a group fitness instructor, I am fortunate that I get to move daily. When I don’t have clients to train or classes to teach, I get to practice movement and work to get stronger and more flexible. Movement is my therapy… and I can sense my frustrations on the days that I don’t get a solid moment of movement… be it cardio, strength, flexibility, or just simple breath work. Here are some ways I move to nurture my movement soul:

1. Bodypump: 
   • I teach bodypump 3-4 times per week in a group fitness setting. This lights me up! I get up early! And, while waking early for a 6 a.m. class is challenging, I look forward to these classes. I take in the smiles and energy from each participant and output it right back to them… I feel energized and empowered after leaving the gym each morning – which sets me up for a great start to the day. 
2. Training clients: 
   • I am so fortunate for each client that I come across. As I train with my clients, each and every one of them teaches me something about myself and how different situations and lifestyles affect our health, well-being, and our emotions. I have had clients in the past bring tears to my eyes after a solid session. They would tell me how they feel better in their bodies and confidence in their movement. I would see them feeling empowered, and getting stronger.
   • Each session reminds me of WHY I chose to do what I do. Especially for my pregnant moms – We grow life… and any session that involves movement is going to nourish the life growing inside you and set them up with a strong foundation for the future. 
3. Yoga:
   • When life is feeling a bit stressful… or my body feels a bit overworked… I remind myself to take some time for some gentle yoga, mobility, stretching, and focused breath work. I always leave these sessions with so much gratitude toward life and the knowledge I have gained through fitness over the years. 
4. Running:
   • I am in no way an expert or a lover of running. However, there are those days when I crave a good run… and I just go… I used to hate running because it didn’t feel good… but now, I understand the mechanics of my body more than ever before… I have trained myself to focus my breath and core mechanics as I run… and now I feel incredible at the end of each run.  Running is a sort of therapy for me. It allows me to clear my head, train my lungs, feel light and strong all at the same time. It boosts my endorphins. No need for feel good drugs here… running is my drug on the days that I crave it!
5. Kickboxing:
   • Kickboxing was my first love in the early days of my fitness journey. I walked into a “Les Mills Bodycombat” class when I was a young teen… and it set me ablaze! At the time, I never saw myself as a fitness instructor… but, when I was going through some tough times and figuring out my path… it dawned on me! I needed to become an instructor so that I could learn everything about kickboxing! It made me feel tough, strong, and empowered… and it will always hold a special place in my heart!
6. Playing With My Kids:
   • To see the smiles on my kid’s faces and hear the belly laughs when they are “horseback riding” on mommy around the living room… it just melts my heart. Even on those nights when I am just ready for them to go upstairs to bed… If I’m requested to “play horsy”… I have a hard time saying “no”!! Or, when the music gets turned on and it’s a song you just can’t sit still while listening… we bust out in a dance party and fill the house with laughter… Those are the memories I will hold onto for life. Or playing tag in the back yard… or kicking around a soccer ball… or learning how to swing a bat. Or simply, just tickling each other until we are gasping for air!
   • Sometimes, I have a hard time and say “I have to go do the dishes” or “the house needs to be vacuumed” and so on… I try to consciously remind myself that they won’t be this little for much longer… and try to take in these requests when I can. I’ll admit… it’s not as often as I’d like too.. Life doesn’t stop just cause your kids want to play… So I like to remind myself that playing with my kids checks off lots of my soul boxes… the family soul, daily movement soul, learning soul, and so on! 

Nourishment Soul

I’ll keep this one brief and in relation to food. Each meal or snack of the day… I ask myself, what is this food going to do for my body? Is it an empty calorie that’s going to give me a quick satisfaction from sugar and carbs? Or is it going to go to work for me and give me energy, motivation, strength, and satiate my hunger? Is it going to improve my immune function and mood? You get the idea.

Check out some of my favorite nourishing foods that are great for pregnancy, postpartum, preconception, or just an all around good snack to fuel any moment of your life. 

Learning Soul

Brain fog, “mom brain”, and societal demands can get in the way of this one.

I had a hard time believing that I could learn new things and retain new information as an adult… I had to push through this thought HARD. When I decided to change career paths in my 30s I thought, how the heck am I going to do this? I can barely remember what I ate yesterday! However, I just kept on pushing… and still am.

One way I do this is by reading daily and challenging myself as often as I can.

Over the summer during a business mentorship, a mentor of mine – James Goodlatte, the founder of Fit For Birth, reminded me of a quote I have heard from others in the past… but never really took in. “Fail fast”. If I want to grow, I need to fail.. and learn from it.

I was scared of this concept for a while… but, I told myself… if this is going to work… If I am going to start and sustain a business… I need to go ALL in. And fail. And fail again. And let me tell you, once I started doing this, the wheels started to turn in my mind.

I started learning things about myself and knowledge I had learned in the past started to come back to life. I gained confidence in myself – something I have struggled with my whole life. I started to value myself and my purpose MORE. But mostly… I want to SHOW my children that they should NEVER stop learning.

This concept is one to nourish a mind, body and soul. This concept, that we never stop learning, is one of the most important things I can teach to my kids. And I know they won’t quite get it yet… but I intend to bring this concept to the forefront as often as I can so that one day, when they are older and, perhaps, frustrated with life… this concept will click and they’ll aim high for what they desire!

Self-Love Soul

We have one body. One life. One soul. One mind… So why not love yourself? Do some things for YOU that are going to make you happy. This is another concept I have struggled with in the past. I used to be the person who would rather “put someone else’s oxygen mask on before my own”… And after years and years of being that person. I finally, truly realized… that I cannot help others if I don’t help myself first.

And to help myself, I realized, I need to LOVE myself. I cannot be there for those that need me if I am not taking care of myself. I used to burn myself out time and time again trying to please everyone around me. I have started to slowly start saying NO to others and YES to myself. And I have to say, it feels really good.

Time is so precious… and each “YES” you are giving to other people to help them out is more time you are taking away from yourself. And sure, sometimes it does feel good to help other people – If you are helping people in a way that also serves you, then by all means, say yes. But be sure to take the time to evaluate how that YES is also going to give you the love and care and respect you deserve for yourself. 

So go ahead, mama. Nourish your soul. Find the little things that will serve you and help you live with purpose. Determine your Core Values. Your soul values. Don’t be afraid to say YES to yourself.

Seek help when you need to seek it. Talk to someone. Move your body. Learn something new. Hydrate your mind, body, and soul. Fuel your mind, body, and soul. Nourish your mind, body, and soul. Do some soul-searching. Take a few extra minutes in the shower… Feel the water run down your feet and connect you to the earth. Take the dance lessons of life you’ve been wanting to take. Walk out your thoughts. Feel connected to the ones you love around you.

Figure out your core values. Live with purpose. Nourish Your Soul.

Do you find yourself constantly stressed out? Looming deadline at work? Housework piling up? Expecting a baby? Planning for your child to start school? Trying to improve your income and professional status? Can’t calm your mind down?

Whatever it may be, a clouded mind and schedule is affecting your overall wellbeing.

While you might not be able to clear your schedule or chores, you can improve one thing. Your mindset.

How can you improve your mindset?

Stop, List It, Breathe

First, stop what you are doing right now and try this mind RESET.

Write down all of the things that are clouding your mind right now on a piece of paper or a list in your phone. Put it to the side.

Next, sit or lie down.

Place one hand on your rib cage and one hand on your chest.

Relax your eyes, relax your jaw, relax your shoulders.

After reading the following, close your eyes and try this breathing technique.

Inhale and fill your ribcage for 4 seconds. Hold your breath for 4 seconds.

Exhale four 4 seconds. Hold for 4 seconds.

Set a timer. Repeat this style of breathing for one minute.

After you finish this breathing exercise, take a look at your list and circle the most important thing you need to cross off the list next.

Lastly, tell yourself that most, if not all, of the things on your list are NOT an emergency. Pick one thing and focus on it until you can scratch it off the list.

Move on with your day. Repeat as needed.

So you find out your pregnant… and you suddenly have a massive list of questions… “what food should I be eating?”, “How much water should I be drinking”, “Where will I deliver?”, “Can I do this?”, and another common one is… “Should I stop exercising?”… My answer to that last question is, absolutely not!!*

*The exception to this, of course, all depends on how you are feeling and your doctor’s recommendations! ALWAYS be sure to consult with a medical professional before engaging in any activity at any new stage of your life!*

Of course, I’m not recommending every new pregnant woman goes out and does a bunch of HIIT classes!! Anything to safely get the heart rate up, get the muscles working, joints moving, and core properly engaged.

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Top 5 Benefits of Exercise for Mom During Pregnancy:

1. Easier Labor

Research from Dr James Clapp, author of Exercising Through Your Pregnancy, 2nd Edition, finds that moms who exercise during their pregnancies experience an easier labor… with less need for pain relief during labor, a decreased risk of non-surgical interventions and decreased risk of surgical interventions. They also are more likely to experience less time in labor.

2. Fewer Pregnancy Discomforts

Dr. Clapp’s research also shows that moms who exercise during pregnancy are less likely to experience back pain and discomfort from a growing fetus. They are less likely to have gestational diabetes and reduce the chance of having Preeclampsia (Pregnancy-Induced Hypertension).

3. Positive Mind/Endorphins

Exercise creates endorphins… endorphins encourage a positive mindset! Some research says a positive mom during pregnancy, leads to a happy baby both in and out of the womb. 

During pregnancy, your thoughts have a physical connection to your growing baby.

According to Dr. Thomas Verny – a psychiatrist who specializes in the effects of the prenatal and early postnatal environment on a mom and child’s personality development – “Everything the pregnant mother feels and thinks is communicated through neurohormones to her unborn child, just as surely as are alcohol and nicotine” during the gestational period.

4. Healthy Weight Gain

One of the most common concerns women have when they become pregnant is gaining too much weight and having a hard time getting the weight off postpartum. With the right amount of exercise during your pregnancy, you are more likely to gain weight that is healthy for both you and your baby as your body works hard to grow your little bundle of joy.

Studies show you’re also likely to have an easier time shedding weight postpartum if you exercise during your pregnancy.

5. Less Time Spent Pregnant

Some studies show that exercising during your pregnancy leads to less time being pregnant – meaning, you’re more likely to go into labor closer to your due date, rather than past your due date.

Does Baby Benefit From Mom Exercising While Pregnant?

Guess what, the benefits don’t end there! The baby(ies) growing in your womb also receive a boost of awesomeness from mom’s choice to keep moving during pregnancy.

Top 5 Benefits of Prenatal Exercise For BABY

Babies Born to Mom’s who exercise also are provided with a boost of benefits! According to the study from Dr Clapp, babies born to moms who exercised during their pregnancy typically have:

1. Increased Physical Health Scores
2. Increased Intelligence Scores
3. Fewer Fetal Interventions
4. Fewer Pregnancy Complications
5. Improved Nutrient And Waste Exchange

BONUS: CORRECTIVE EXERCISE Benefits for MOM and her Changing Body During Pregnancy

1. Less Likely To Develop Diastasis Recti (Separation of the abdominal wall that can occur during pregnancy or postpartum)
2. Less Likely To Have Incontinence (Bladder/bowel leakage due to prolapse and weak pelvic floor)
3. Less Likely To Experience Back Pain Due To Distended Belly (as the pregnant belly grows, our body shifts forward due to a weak and dysfunctional core)
4. Likely to Bounce Back Faster Postpartum (limit the disconnect to your tummy and pelvic floor muscles after delivery)
5. Like to Have Fewer Postpartum-Related Discomforts (i.e. back pain from hip-carrying/car seat carrying, bending to change diaper, discomforts from nursing or baby-wearing)

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Disclaimer: ALWAYS consult with your doctor during pregnancy and after giving birth before proceeding with ANY physcical activity or muscle activation.

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There you are, holding your newborn baby… Your eyes are locked on to this new human in your arms. Your mind is filling with emotions and questions and concerns and love and all the things!!!

It might not be in your consciousness immediately… but soon after you are holding your baby and getting caught up in all that is around you… you finally notice: Your body – that was once home to that little person you are now looking at – feels different… Emptier. Lighter. Sore. Squishy. (Also… Hungry. Nursing mama’s can attest!!)

You might then start to think, what is happening inside me now? What comes next for me?

What Happens Immediately After Delivery?

Well, let’s start with the most obvious… Apart from holding your newborn, you’ll encounter either of the following:

Vaginal Bleeding:

If the baby was delivered vaginally… there will be blood. Lots of it. (Hello, heavy-duty pads, giant underwear, and ice packs!)

OR

Sutures: 

If the baby was delivered via C-Section, then your OB or doctor will have to stitch up the incision in your abdominal area… A C-Section is a major abdominal surgery.

You might even receive stitches if you delivered vaginally and had tearing.

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Both come with their own set of clean up and care instructions… All the while, you’re learning how to care for a newborn. Talk about going zero to sixty, especially if you are a first-time mom. 

Physiological Changes

Your breasts already began working on producing breast milk during your pregnancy… but now it’s go-time!

Your baby’s first meal from the breast will be a golden substance called “Colostrum” (aka liquid gold). It’s full of important nutrients for your baby! Colostrum will stay on the menu until your milk comes in.

Approximately 2-3 days after delivery,  your gonna feel those boobs fill up with milk… 

If you plan on breastfeeding, you’re going need to become aware of the extra calories you need to consume, extra water you need to drink, and, of course, when and how to feed your baby. 

If you choose not to breastfeed… your are still going to have to care for your breasts in the days after delivery and signal them to stop producing milk.

Regardless, breast or bottle – say hello to your new fulltime job! Feeding your baby! Of course, those who opt for bottle feeding – be it, breastmilk or formula – you’ll have the luxury of having a partner help with feedings sooner than those deciding to strictly nurse for a period of time. 

And if you plan to exclusively bottle feed your breast milk, you will quickly become an expert at pumping. 

Breastfeeding Journey

If you’re breastfeeding. Both you and your new baby will quickly need to learn to navigate this new journey together… 

Conversations about latching, remembering which side baby last fed on (there are some great apps for that!), feeding yourself enough food to produce adequate milk, feeding yourself the best foods to produce efficient milk, and drinking enough water to produce efficient milk AND to keep yourself hydrated… will soon take up a lot of your time.

And for some, breastfeeding might be easy and come naturally. For others, it might become a challenging and exhausting journey that doesn’t come so easily. 

Despite all of the above mentioned, this is your journey and you should be the one making the decisions that are best for you, your baby, and your family. If you need any help with breastfeeding, message me and I can provide you with some good resources and consultants to guide you on this journey.

So It Begins…

This is just the tip of the postpartum iceberg! 

With all of the above in mind… it’s good to be aware that, all while this stuff is going on in your external view… there are things happening at a much deeper level… Things that we need to let happen to bring ourselves back together. 

Hormones Go For A Ride

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Almost immediately, hormones start shifting – for breastmilk production, maternal bonding, and to bring the physical body back to a semi-close pre-pregnancy state.

Some may experience a change in thyroid which can mess with a whole slew of things (appetite, weight loss, weight gain, mood swings, etc…)

As your hormones shift, you might notice your emotions are high, you might have headaches, feel extra tired (lack of sleep also contributes to this!), and find that you’re dealing with a bunch of new feelings you might not be used to… all at once! 

Some women experience shaking or the chills in the days postpartum (I had a personal experience with this). This is usually due your hormones shifting, but it can also be a sign of illness or infection, so be sure to contact your OB, doctor, or midwife if this occurs in the following days or weeks after delivery.

If something feels off, be sure to talk to your care provider about it. Usually, they provide an at-home care kit that can answer some of your questions or they’ll provide a hotline you can call if a need arises.

Organs Shifting… Plus More Contractions?

Organs that were moved and pushed around due to a growing uterus need to shift back. 

And speaking of your uterus… Pre-pregnancy, it was about the size of a ping-pong ball… As it becomes a 9-month living facility for a growing baby, it gets much, much bigger!

After the baby says goodbye to it’s former home, the uterus needs to contract itself back to pre-pregnancy size – that itself takes about 4 to 6 weeks. 

Many women experience mild contractions in the hours and days after delivery. These are especially felt when you nurse. Breastfeeding your baby gives your body a signal to return the body to pre-pregnancy status, therefore, causing your uterus to contract.

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Neural Adaptations

Your body needs to reconnect (mind and body)… and it will likely be doing so for your first year postpartum, at least!

If you had tearing during your vaginal delivery, there is a disconnect between your brain and your pelvic floor muscles…

If you had a c-section, similarly, there will be a disconnect between your brain and your abdominal muscles. 

Your body needs to retrain these muscle-firing squad signals to get these parts of the body working again… and it doesn’t happen overnight!

There are ways to reconnect these signals more efficiently, and corrective exercise can help!

Increased Blood Volume

During the first few weeks postpartum, there is a 15 to 30 percent increase in circulating blood volume. This plays a roll in excessive urination and the extra stress some may feel from cardiac output…. And why it is so important to try to limit external stressors during these first few weeks postpartum. 

This increase in blood volume also keeps moms at risk for developing varicose veins both during pregnancy and in the postpartum stage.

While exercise is discouraged the first 6 weeks postpartum, getting up and moving around is strongly encouraged to avoid blood pooling. 

Water, Water, Water!

Not only do you need extra water intake if you are breastfeeding, adequate hydration is key in basic bodily functions (tissue repair, toxin removal, immunity, organ and brain function, etc…).

Drinking enough water can also help a new mom by aiding in the proper utilization of proteins and fats to build stronger tendons, ligaments, and muscles. Without enough water, the body cannot perform these tasks. 

So… DRINK. DRINK. DRINK!

Things You CAN Do Shortly After Labor

Disclaimer: ALWAYS consult with your doctor during pregnancy and after giving birth before proceeding with ANY physcical activity or muscle activation.

Get Up And MOVE!

As soon as your doctor, midwife, or care provider lets you, and as soon as you feel ready… get up and MOVE! If you delivered in the hospital, put your baby in his or her rollaway crib and take a stroll around the halls. (This may have limitations depending on your hospital, especially now as COVID-19 influences care policies and procedures.)

If you had a home birth, it will be easier to get out and get moving. If weather permits, load baby into the stroller or carrier and take a walk in your neighborhood as soon as you feel comfortable.

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Marathon Vs. Labor

Your body just went through what’s mentally and physiologically comparable to running a marathon. 

The “runner’s high” endorphins that are circulated when runners are at the point of “hitting the wall” in a big race are the same hormones released during “transition” time in labor. They can help you get to the finish line.

Similarly to running or cycling in an endurance event, laboring is an extreme event that depletes your glycogen stores, dehydrates, and fatigues muscles in your body.

Once the big race is done, marathon runners are encouraged to continue to walk 10-15 minutes after crossing the finish line… and the following week, to lightly run short distances and to perform low impact exercises. 

The reason for this is to boost circulation in the muscles that worked so hard during the marathon, to warm and lengthen the muscles that are tight, and to aid in the healing journey.

The endurance comparison of giving birth vs running a marathon is not far off. Getting up and moving for a short distance 6-8 hours after birth will encourage the same benefits that are seen with marathon recovery movements.

Start EASY

I can’t stress this enough… When you get back at it… Keep things short, simple, and easy. This could be as simple as taking 1-2 minutes to walk back and forth in your recovery room at the hospital or around your house.

Listen to your body. This is most important. Be sure to rest after delivery. Your legs may feel weak and you may be lightheaded the hours after giving birth.

Once you feel stable and strong enough, ask your provider if it is ok to move around. I’m sure they will encourage this before you even get the chance to ask.

Again, if you have a C-Section, the recovery time and care will be different. But the same principles will apply once you are able to start moving around again.

The forgotten muscles…

Something mom’s forget about quickly after labor… is the fact that they just put certain parts of their body through extreme stress. Your uterus, your pelvic floor, and your abdominals just went through a lot.

Even if you didn’t deliver vaginally, your pelvic floor was still feeling the pressures of a growing uterus, particularly in the last few months of pregnancy – causing it to stretch and weaken over time.

The Importance of Activation

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Even though you shouldn’t be doing most physical activities or exercise until cleared by your doctor, there are certain things I highly recommend doing… And that is activating the muscles you use throughout your body on a regular basis, especially if any of them were snipped or stitched during labor. 

If you forget about these muscles, you are welcoming postpartum leaking: Sneezes, coughing, and laughing can become a scary thing once you start exercising again!

Ask me about exercises designed for moms in the postpartum recovery phase that specifically target these areas.

Take Time For Yourself

When the days start to blur together and sleep becomes a thing of the past, be sure to take whatever spare minutes you have left to do something for yourself. 

A walk around the block, a nap, a shower… You need to take care of YOU so that you can care for your cute little baby! 

Book a consultation today to learn how you can bring your body back to a strong, functional state in the postpartum stage.

The average human breathes approximately 20,000 times per day.

The average human is also in a constant state of stress… by not utilizing our most important breathing muscle. Hint: It’s part of your inner-core muscle unit!

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How Do We Breathe?

When you ask someone the question: What body part do you use to breathe? I can almost guarantee you’ll hear this answer: “With my lungs.”

While this isn’t incorrect, it’s not the full story. There’s another critical muscle that we need to make the lungs work efficiently: Our Diaphragm!

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Without getting too “science-y”… When we inhale, our diaphragm contracts. This action pushes the ribs up and out, making room for the lungs to open and fill with oxygen.

Then, oxygen and important ions that we breathe in are exchanged via the lungs and diffused into to our blood by way of the heart.  On the exhale, we get rid of waste, toxins and CO2. And this dance continues 24 hours a day… Everyday of our existence.

With the lungs working so hard to do these things… We need to ask – what is keeping our lungs working so strong?

Answer: The Diaphragm!

This parachute-shaped muscle attaches to our lungs. And as we breathe in, the diaphragm contracts, helping our lungs to expand and fill. It does this by creating space in our thorax so that our lungs have more room to fill.

This action happens automatically. However, when you’re not utilizing your diaphragm to its fullest potential, your breaths will remain shallow. Shallow breaths introduce more room for illness, exhaustion, pain, discomfort… and the list goes on.

Cue “Fight or Flight”

The more shallow our breathing, the more our body thinks we are in danger, cueing the “fight or flight” response.

Breathing For Survival

You see — our ancestors had one basic thought at the forefront of their minds: Survival. They needed to find food, water, and shelter. When they weren’t moving to find those things, they were resting. Their body was in its “parasympathetic” nervous state (PSNS).

When in PSNS, our nervous system allows us to digest our food, fight infection, repair muscles and damaged tissue, and so much more.

Danger! Cue the SNS!

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If danger is present, our body switches to the “sympathetic nervous system” (SNS). When this happens, the only thing our body worries about is survival. Getting away from the present danger. Digestion, immune function, and repair (and anything to do with the PSNS) stops… and adrenaline kicks in.

Danger Averted

Once we are no longer in danger, our body switches back to the parasympathetic nervous system. Digestion, repair, and healing resumes.

Biostrap.com has a great explanation diving deeper into Parasympathetic and Sympathetic Nervous systems. The article points out, “the more time we spend in PSNS the healthier we are”.

Why Does This Matter?

When we are in SNS, our body is doing what it can to get air into the lungs so that we can “survive” whatever danger we are facing.

In order to respond quickly, the body tells whatever muscles are available to quickly open the lungs. Quick, shallow breathing is the result.

The long and short of it is – Today’s societal demands trigger our sympathetic nervous system constantly… Therefore, most of the population is activating muscles that lead to shallow breathing on a regular basis.

Shallow Breathing Equals Muscle and System Imbalance

As we age and experience the surge of societal stressors, our diaphragm slowly becomes weaker. We stop using it efficiently and our body thinks it is in a constant state of stress. 

A weak diaphragm leads to a weak core… and a weak core leads to injury and imbalance throughout the whole body.

Without sufficient oxygen in your body — you will greatly weaken your immune system, your muscles will not repair as efficiently, and your overall well-being will be compromised.

With shallow-breath, the body also tends to recruit muscles throughout the neck and upper back to assist with opening the lungs. This will cause neck stiffness, a sore back and shoulders, along with poor posture and the worst of it – a weak core. 

Diaphragmatic Breathing

By strengthening your diaphragm, you’ll have a greater capacity for sufficient oxygen supply, your body will trigger your PSNS more often, and you will have a stronger core musculature. 

All of this will lead to balance throughout the body… and a happier, healthier lifestyle!

via GIPHY

A Strong Diaphragm: Mom’s Greatest Tool

Whether you are a woman looking to get pregnant, in the midst of growing a baby, or are a new or seasoned mom… A strong diaphragm will be your greatest tool in your health and wellness toolbox. 

For guidance on how to activate these core breathing muscles, book a completely FREE Virtual Assessment with Melissa here. No obligation!

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