A post for new moms…. Breathe….

So you’re nips are screaming and runny, your congested gorgeous new edition has snored louder than you ever thought possible for such brand new tiny lungs and you haven’t washed your hair in 5 days. The very thought of swapping your comfy, baggy lounge wear for the tight active sort seems tantamount to torture, yet, Kimberly (we all know one) from your mum group suggests, “lets all go to yoga”. 

What could go wrong ?? You’ve had your 6 weeks check, thumbs ups from the docs, normal services resumes surely?

Not quite.

There’s certainly no rush to resume any kind of daily activity that requires tight lycra, especially any strong over stretching exercises like yoga.

Firstly, it’s really important to take in to consideration what a colossal, epic, “journey” your body has encountered over the past 9/10 months.  YOU”VE created a person, a brain, an entire functioning human, it’s time for a bit of nurture to allow your body to heal.

Social media, the internet, gyms, even yoga studios have a naughty little habit of glamourising hyper mobility. 

Our bodies are truly miraculous vessels, producing relaxin hormones at a higher rate whilst pregnant, so that, as the name implies, our ligaments can “relax’ in order to soften the pelvis to prepare for child birth.  This hormone can linger postpartum for up to 4/5 months.  Whilst many mothers wont show any signs of this false sense of flexibility, some can suffer from various pelvic related problems. 

A strong over bendy yoga class can play havoc with soft ligaments, pulling them like a flaccid elastic band.

There are of course specific post natal yoga classes that can be a great way to ease you in to movement and re-discover your pelvic floor again but lets face it not every one (other than Kimberly) have the time or inclination to so soon after your life changing event.

If you’re looking for a more rudimental approach to exercise/movement you couldn’t begin more basic than breathing.  What could be easier?  And we all have time to breathe, well lets bloody hope so.

The art of breathing correctly is vastly over looked in yoga and in life in general.  Often we breathe too quickly and too shallow.

Contrary to popular belief breathing is far more important and integral to your yoga practice than touching your toes or handstanding,  albeit it doesn’t quite cut the sexy mustard for an Instagram post.

Well, I see your fancy leg behind your head and I give you THE VAGUS NERVE!

Deep diaphragmatic breathing instantly calms the body and the mind due to stimulation of the Vagus Nerve, which runs down the neck through to the abdomen.  The Vagus Nerve, the captain of the ship of your Parasympathetic Nervous System (PNS), your calming system of your body, taking you out of fight or flight mode and the harming hormones that can create.

Stimulating the vagus nerve through breathing has a multitude of great effects, slowing your heart rate, lowering blood pressure, reducing stress and improving digestion!  This busy long “vagrant” nerve, wonders amongst organs sending signals back and forth from the brain to the gut. 

What a clever cable that we can access, whilst feeding, cooking or even on the loo.

Not only does diaphragmatic breathing help with all of the above, this strong breath can also help to slowly and steadily tone your abdominal muscles too, no sit ups required!

Trying to consciously slow down your breathing throughout your day, even for just a few minutes has quite a profound effect.

How do you do this? Well it’s really very easy.  There’s many different techniques,  some requiring an extended exhale etc, but lets keep it simple…. find a comfortable position, optional baby (or wine, ssh) in hand, close your eyes, inhale completely, feeling the ribs expand, your chest open, for the count of 1,2,3,4,5 and then exhale fully for the same breath, bringing your awareness around your navel.  Try for 5 full breaths per minute for however long your able to stay still.…. And Voila, you’re done.

So, when Kimberly asks you if you’ve started your yoga practice yet,  you can breath deeply and smugly say, chest open, “Yes”.