Diastasis Recti Abdominis (DRA) is a common postpartum condition involving the stretching and thinning of the connective tissue (linea alba) between the abdominal muscles. While exercise is often discussed in DRA recovery, breathing and diaphragmatic training are foundational—and frequently overlooked—components of healing.
Proper breathing postpartum is not just about relaxation. It plays a critical role in pressure management, core coordination, and restoring function to the abdominal wall.
Why breathing matters for DRA healing
During pregnancy, the growing uterus changes how the diaphragm, abdominal wall, and pelvic floor function together. Postpartum, many individuals continue breathing patterns that increase intra-abdominal pressure, such as:
- Shallow chest breathing
- Breath holding during movement
- Excessive bracing of the core
These patterns can place repeated strain on the linea alba, slowing recovery.
Diaphragmatic breathing helps normalize pressure, improves coordination of the deep core muscles, and creates an environment where healing can occur.
Understanding the diaphragm’s role in the core system
The diaphragm is the primary breathing muscle and a key part of the core system, which includes:
- The diaphragm
- Deep abdominal muscles (especially the transverse abdominis)
- Pelvic floor muscles
- The spinal stabilizers
These muscles work together to manage pressure within the abdomen. When one part of the system is not functioning well, pressure is often redirected forward into the abdominal wall—directly affecting DRA.
What proper diaphragmatic breathing looks like postpartum
Diaphragmatic breathing postpartum is gentle, controlled, and coordinated—not forceful.
Key characteristics:
- The rib cage expands in all directions on inhale (front, sides, and back)
- The abdomen softens naturally during the inhale
- The chest and shoulders remain relatively relaxed
- The exhale is slow and controlled, allowing the ribs to gently move inward
This breathing pattern supports optimal diaphragm movement and reduces unnecessary strain on the abdominal wall.
How diaphragmatic breathing supports DRA healing
When performed consistently, proper breathing helps:
- Reduce outward pressure on the linea alba
- Improve tension and load-sharing across the abdominal wall
- Reconnect the brain to deep core muscles
- Improve coordination between the diaphragm and pelvic floor
Healing is less about “closing the gap” and more about restoring functional tension and control.
Exhale on effort: a key postpartum strategy
One of the most important breathing strategies postpartum is learning to exhale during effort.
Examples include exhaling while:
- Lifting your baby or car seat
- Standing up from a chair
- Carrying groceries
- Exercising
Exhaling during effort helps the deep core and pelvic floor respond reflexively, preventing pressure from being pushed forward into the abdominal wall.
A helpful cue is:
“Exhale before and during the hardest part of the movement.”
What proper breathing is NOT
Postpartum breathing for DRA healing is not:
- Constant core tightening
- Pulling the belly in all day
- Holding your breath to “protect” your core
- Forcing the abdomen flat
Over-bracing can be just as problematic as under-support, as it disrupts natural muscle coordination and pressure regulation.
Integrating breathing into daily postpartum life
Breathing retraining should extend beyond exercise sessions and into daily activities:
- Pause and take a full diaphragmatic breath before lifting
- Notice breath holding during feeding, carrying, or transitions
- Allow the abdomen to relax at rest
- Use breathing to support posture rather than rigidly holding alignment
These small, repeated moments are where meaningful healing occurs.
When to seek professional support
If symptoms such as abdominal doming, bulging, pelvic floor discomfort, or difficulty coordinating breath persist, working with a pelvic health physical therapist is highly recommended.
Individualized assessment and guidance ensure breathing strategies are appropriate for your specific postpartum body and recovery stage.
Final thoughts
DRA is not a sign of weakness or failure—it is a normal adaptation to pregnancy. With proper diaphragmatic breathing, pressure management, and coordinated core function, the body has an incredible capacity to heal and regain strength postpartum.
Looking to optimize your well being with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at [email protected]