Learn Pre/Post-Natal Breathography
The Breathography Technique was originally designed for Pre/Post-Natal women. I spent years with my private clients in Manhattan, many of whom were postnatal, work through their diastasis recti (everyone has it after giving birth-it's OK!).
I initially developed the Breathography technique when I was working with a handful of pre-and post new clients who benefited a lot from keeping up with their lunges, squats, hip hinges, but adding in a very specific breathing technique, with a high specificity of tempo, duration, frequency, and intensity, in order to optimize conditioning of the deep core , which is necessary whether you’re growing a baby or recovering from your nine months of miracle-growing.
While the Breathography technique has expanded to a full eight levels of breathography, inclusive of intermittent hypoxic breathing, LEVEL 1 Breathography in it’s entirety is representative of a pre-PostNatal program that my clients have benefited from for years. Not only does this breath-work keep attention to the pelvic floor, diaphragm, transversus abdominis, and multifidi the entire time you are exercising, but it also increases blood flow to the brain and muscles via increased carbon dioxide in the body, in addition to the mental benefits that coincide with these blood gas improvements!
Because of the necessity of both contracting AND releasing the pelvic floor and associated deep abdominals is CRUCIAL in your post-birth recovery, I have choreographed a VERY specific breath sequence that you will learn and follow for the entire volume of pre-natal and post-natal videos. The FIRST 8 is coming soon [this is for the first 8 weeks after giving birth, and is being edited based on a group of ladies' feedback], but you can absolutely begin with the gentle month 1 workouts after you learn your PRE/POST-NATAL BREATHOGRAPHY.
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STEP 1: ZIPUP PREP
Lets get reconnected to our deep core...nice and easy and gentle!
Whether you are pre or post-natal, learning to connect your breath to your core, The Breathing Core is going to help with re-establishing and re-strengthening your deep core! [also a CEU course on HYPOXIX.fitness for all of you tr...
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STEP 2: ZIPUP ACTIVATION
Now that you have gone through STEP 1 ZIPUP PREP, we will integrate ALL elements of the ZipUp in a fluid, rhythmic sequence on a HISSING exhalation in order to establish our posture, core, and breath at the ONSET of every exercise. I like to say BRAIN, BODY, AND BREATH is activated in the ZipUp a...
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STEP 3: ZIPUP, ENGAGED INHALE, ENGAGED EXHALE
ZipUp Activation
Engaged Inhale
Engaged ExhaleThese are the three primary pillars of your Pre/Post-Natal Breathography Breath Cycle. The ZipUp activation establishes and restores your posture at the beginning of EVERY exercise. The Engaged Inhale teaches you to brace and work your core with an ...
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STEP 4: PRE/POST-NATAL BREATHOGRAPHY PHASE 1
For the purposes of bringing more calm, core connection, and respiratory/pelvic floor stamina into the worlds of the pre/post-natal client, I have collaborated with a composer [Gabe Churray] to create Post-Natal Nootromusic, which are original compositions of music with the post-natal Breathograp...
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STEP 5: PRE/POST-NATAL BREATHOGRAPHY PHASE 2
NOTE: if you are JUST beginning the FIRST 8 Routine, you might want to WAIT until you have finished your beginning weeks to learn PHASE 2 Breath to avoid confusion!
This is your PHASE 2 Pre/Postnatal Breathography. This phase 2 pattern is used for ALL of the Prenatal and MOST of the PostNatal wo...
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STEP 6: FINDING NEUTRAL SPINE WITH BREATHOGRAPHY
Using Breathography to achieve a neutral spine immediately after giving birth is an effective and repeatable method.
Why is neutral spine important? Neutral spine is the position of the pelvis and lumbar spine, in which all of the muscles that connect into it are working at a mechanical advanta...
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STEP 7: HOW DO I SIT UP SAFELY?
After giving birth, the linea alba (the center fascia in the abdominal wall) has been stretched and needs to regain stability and strength! Something we want to avoid at this time: sitting straight up (supine looking at the ceiling) without attention to the deep core. This can cause excess stress...
