Why Breath-Holding Can Slow Postpartum Recovery

The Hidden Connection Between Breathing and Postpartum Recovery

During pregnancy, your growing baby changes the way you breathe, move, and manage pressure through your body. After birth, your body needs time to regain strength and coordination between your diaphragm, abdominal muscles, and pelvic floor.

These muscles form part of your body’s “core canister” and work together to manage pressure inside your abdomen. As you inhale, your diaphragm moves downward and your pelvic floor gently lengthens and relaxes in response. As you exhale, the diaphragm rises and the pelvic floor and abdominal muscles naturally recoil, helping to provide support and stability.

When breathing becomes shallow, rushed, or involves frequent breath-holding, this coordinated system can become less efficient. The diaphragm may not move through its full range, the abdominal muscles may not activate optimally, and pressure can be directed downward rather than being managed evenly throughout the trunk. This can make everyday tasks such as lifting your baby, carrying a pram, exercising, or even standing for long periods feel more demanding.

Over time, poor breathing patterns can contribute to increased tension through the neck, shoulders, and upper chest, while reducing the support and stability normally provided by the deep core muscles. Re-establishing effective breathing helps these muscles work together again, improving pressure management, movement efficiency, and overall comfort during daily activities and exercise.

Are You Chest Breathing?

Many women develop a habit of breathing mainly into their upper chest during pregnancy and after birth.

Signs of chest breathing include:

• Your shoulders lifting when you breathe in
• Shallow or rapid breathing
• Tightness through your neck and shoulders
• Feeling like you can’t take a full breath

Chest breathing is common due to changes in posture, feeding positions, carrying your baby, and the physical demands of motherhood. However, relying on this pattern can make it harder for your body to manage pressure effectively.

This may contribute to:

• Feelings of heaviness or pressure through the abdomen and pelvic floor
• Difficulty reconnecting with your deep abdominal muscles
• Increased strain on the abdominal wall and pelvic floor
• Discomfort during exercise, lifting, or carrying your baby
• Tension through your back, hips, neck, and shoulders

Why Do New Mums Hold Their Breath?

Breath-holding is also very common after having a baby. You may notice yourself doing it when:

• Lifting your baby
• Picking up a capsule or pram
• Carrying shopping bags
• Standing up from the floor
• Exercising

Many women also brace their stomach muscles at the same time because it feels supportive. While this may seem helpful, repeatedly holding your breath and bracing can increase pressure through the abdomen and pelvic floor.

Over time, this may contribute to symptoms such as heaviness, abdominal doming during movement, increased muscle tension, and difficulty coordinating your core and pelvic floor muscles effectively.

The Best Breathing Tips for New Mums

One of the easiest strategies is to breathe out during effort – “If in doubt, breathe out!”

Try exhaling when you:

• Lift your baby
• Stand up from a chair
• Push a pram uphill
• Perform the hardest part of an exercise

This can help your body manage pressure more effectively and make movement feel easier and more comfortable.

You can also practise relaxed breathing throughout the day by placing your hand on your belly and focus on it rising as you breathe in and lower as you breathe out. This allows your tummy to move naturally. Remember to also keep your shoulders relaxed.

How a Women’s Health Physio Can Help

Symptoms such as bladder leakage, heaviness, abdominal doming, or ongoing weakness after birth are common, but they shouldn’t be ignored.

Your physiotherapist may help you:

• Improve your breathing technique
• Learn how to lift, carry, and exercise with less strain
• Rebuild strength and confidence after pregnancy and birth
• Return safely to walking, running, gym workouts, or sport
• Manage symptoms such as bladder leakage, heaviness, or abdominal doming
• Create a personalised recovery plan based on your goals and lifestyle

Whether you’re six weeks postpartum or several years after having children, it’s never too late to improve how your body functions and feels.

Ready to Support Your Recovery?

If you’re experiencing bladder leakage, feelings of heaviness, abdominal doming, discomfort during exercise, or you’re unsure where to start with your postpartum recovery, the team at Inner Strength Bayside can help.

We provide personalised assessments and practical strategies to help you move confidently, exercise comfortably, and feel stronger in your body after having a baby.

Book an appointment today or call 8555 4099 to take the next step in your recovery.

Written by Shreya Balakrishnan – Physiotherapist