The BREATHE Reset Guide
A Simple Way to Stop Constant Core Bracing After Pregnancy
Many postpartum moms walk around all day sucking in their stomach.
Not just during workouts.
While standing.
While feeding the baby.
While doing dishes.
Even while sitting on the couch.
Most of the time, it’s not intentional.
It becomes a habit.
Many moms tell me they’re doing it because they think it will help their core heal faster.
But constant bracing can actually:
• Increase downward pressure on the pelvic floor
• Make pelvic pressure or leaking worse
• Disconnect breathing from your deep core
• Prevent your body from restoring normal core function
Your body doesn’t need to be held in all day.
It needs to relearn how to move and breathe again.
This quick reset helps you start reconnecting your core.
Step 1: Notice the Habit
Before changing anything, start by noticing when you're holding your stomach in.
Common moments include:
• Standing in the mirror
• Walking in public
• Holding your baby
• Taking photos
• Sitting up straight
Many women are bracing dozens of times per hour without realizing it.
Awareness is the first step.
Step 2: Reset Your Breathing
This exercise helps restore the natural coordination between:
• Your diaphragm
• Your deep abdominal muscles
• Your pelvic floor
How to Do It
1. Lie on your back with knees bent
Place one hand on your ribs and one on your belly.
2. Take a slow breath in through your nose
Let your ribs widen.
Allow your belly to gently rise.
Do not force it.
3. Slowly exhale through your mouth
Let your ribs fall back down.
Your belly will gently relax.
Avoid sucking in or bracing.
4. Repeat for 5–8 slow breaths
Focus on movement rather than tightness.
Step 3: Bring This Into Your Day
Once your body remembers how to relax and breathe, start applying this in daily life.
Try it while:
• Feeding your baby
• Walking around the house
• Sitting at your desk
• Standing in line
Instead of pulling your stomach in, think:
“Ribs expand, ribs soften.”
Your core will naturally engage when it needs to.
What Many Moms Notice After Practicing This
When the body stops bracing all day, many women report:
• Less pelvic pressure
• Easier breathing
• Less core fatigue
• Better awareness of their abdominal muscles
It’s a small change, but it can make a big difference in how your core and pelvic floor work together.
When to Get Extra Help
If you’re experiencing symptoms like:
• Leaking when coughing or sneezing
• Pelvic heaviness or pressure
• Core weakness that doesn’t improve
• Pain with exercise
A pelvic floor physical therapist can help evaluate your core and guide your recovery.
You don’t have to guess which exercises your body needs.
The Most Important Thing to Remember
Your body just carried a baby.
Healing doesn’t happen by forcing everything inward.
It happens by restoring breathing, coordination, and support.
Sometimes the first step toward a stronger core is simply learning to let it move again.