The Breathing Habit You Need for a Stronger Core & Pelvic Floor in Pregnancy and Postpartum (+ How Often and When)
If you've been around here for a while, you've probably heard me talk about 360 breathing. It's one of the simplest tools I teach, and one of the most powerful. So when Carolyn wrote in asking exactly how often to do it and when, I knew so many of you were wondering the same thing.
Why your breath matters for your core
A lot changes in your core and pelvic floor during pregnancy. And here's the part no one tells you: it doesn't just "go back" after baby. 360 breathing helps create balance in your core and pelvic floor so everything keeps working together the way it should. The best part? You can do it anywhere. No equipment, no gym, no childcare required.
How often should you do it?
The answer depends on your season. If you're pregnant or in your first year postpartum, your body is in the thick of changing or recovering, so a more consistent practice makes a real difference. Beyond that, your ideal cadence depends on whether you're dealing with things like leaking, diastasis recti, or back tightness. In the episode, I break down exactly how often and how many breaths to aim for in each scenario.
When is the best time?
Morning? Before your workout? Before bed? My honest answer: whenever you'll actually do it. I share my favorite time to fit it in (and why it primes your core for any workout, not just core days), plus how I sneak it into my evenings for a little built-in relaxation.
Listen to the full episode!
Tune in for the full breakdown, a quick refresher on how to do 360 breathing, and simple ways to habit stack it into even your busiest days.
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I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!
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