Postpartum is often described as the six weeks following birth, but in reality, once a woman gives birth, she is always postpartum. During pregnancy, the abdominal muscles stretch to accommodate a growing baby, while posture, breathing patterns, and internal pressure within the body all shift dramatically. After birth, the body doesn’t simply bounce back, it requires intentional support and recovery.

Breathing plays a critical role in healing. Shallow chest breathing, often developed during pregnancy, can overstimulate the sympathetic nervous system. The core is more than just abdominal muscles, it’s a canister made up of diaphragm, abdominal muscles, spinal stabilizers, and the pelvic floor. These structures move in sync to regulate internal pressure. During pregnancy, this canister becomes compromised. Postnatal depletion isn’t just physical, it impacts hormones, nutrient levels, and emotional wellbeing. New moms may feel isolated, depleted, and unseen. Healing must be holistic, acknowledging that emotions, trauma, and stress are deeply woven into the body’s physical state.

From a neurological perspective, the body is in a state of reorganization. During pregnancy, the diaphragm, core, and pelvic floor become disconnected due to shifting pressure systems, altered breathing patterns, and emotional strain. These systems are all controlled and regulated by the central nervous system, which adapts constantly to support both mother and baby.

Many women carry tension in their breathing, the jaw, and the pelvic floor without realizing it. When the nervous system is overwhelmed, it can lead to fatigue, anxiety, or a lingering sense of disconnection. Neurologically based chiropractic care helps facilitate reconnection and reintegration of these systems, creating lasting healing from the inside out. At the center of this recalibration is the vagus nerve, a key player in the parasympathetic nervous system. It runs from the brainstem down through the face, throat, lungs, heart, diaphragm, and digestive organs. It controls everything from heart rate and digestion to mood, immune response, and even pelvic floor function. Gentle adjustments help reduce sympathetic dominance and support balanced input.

BREATHING TECHNIQUES

Rebuilding postpartum isn’t about getting your body back. It is about reconnecting to the body in a sustainable and functional way. Postpartum moms should take it slow for the first 6-12 weeks, focusing on breath and gentle core awareness. Community also plays a vital role.

Simple techniques like 360 degree diaphragmatic breathing and coherence breathing (inhaling and exhaling for 5.5 seconds) help stimulate the vagus nerve and promote deep core reconnection. Side-lying rib breathing and “Y” breathing with arms overhead supports rib mobility. Doing the 90-90 breathing with a ball between the knees engages the deep core in sync with breath. Squat holds with back-body expansion and exhaling before lifting baby can help stabilize intra-abdominal pressure and protect healing tissues. Breathing is the bridge between your body, mind, and healing system.

Elmer, Ashley. “Postpartum Series: Diaphragm, Core, & Pelvic Floor.” ICPA, 17 Apr. 2025, Lecture.