{"id":2339,"date":"2022-02-23T19:02:16","date_gmt":"2022-02-23T19:02:16","guid":{"rendered":"https:\/\/letmommysleep.com\/blog\/?p=2339"},"modified":"2026-09-11T19:24:16","modified_gmt":"2026-09-11T19:24:16","slug":"360-canister-breathing","status":"publish","type":"post","link":"https:\/\/letmommysleep.com\/blog\/2022\/02\/23\/360-canister-breathing\/","title":{"rendered":"360 Canister Breathing"},"content":{"rendered":"\n<p class=\"has-regular-font-size wp-block-paragraph\">Diastasis recti is a very common result of pregnancy and birth. It means that the space between your left and right belly muscles has widened, and instead of being flat, the belly now sticks out. While it is rarely serious, it is connected to overall postpartum health. Core exercises like 360 canister breathing can help strengthen the abdomen and eliminate or minimize diastasis recti.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Strengthen the Pelvic Floor with 360 Canister Breathing\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ORSSX8Vb_ws?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">360 Canister Breathing &#8211; a core workout that helps baby too!<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-regular-font-size\">Diastasis Recti and the Pelvic Floor: How They Work Together<\/h3>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">Pregnancy puts so much pressure on the belly that sometimes the muscles in front can\u2019t keep their shape. \u201cDiastasis\u201d means separation, and \u201crecti\u201d refers to your abdominal muscles, the&nbsp;<em>rectus abdominis.<\/em>&nbsp;While not dangerous in most cases, this \u201cpostpartum pooch\u201d can cause back pain, pelvic instability or hernia risk. It also can make parents feel uncomfortable or self conscious.<\/p>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">That\u2019s where the pelvic floor comes in.  According to the&nbsp;American Physical Therapy Association (APTA)&nbsp;and pelvic health specialists, the&nbsp;core and pelvic floor function as a single unit. When one is weak or overly tense, the other often compensates. Strengthening the deep core muscles through breath-based exercises like&nbsp;360 Canister Breathing&nbsp;not only supports abdominal healing but also restores the coordination of the diaphragm, pelvic floor and deep abdominals by helping them work&nbsp;<em>together again<\/em>, restoring balance, core strength, and pressure control.<\/p>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\"> For more information on maintaining a healthy pelvic floor, visit <a href=\"https:\/\/letmommysleep.com\/blog\/2024\/11\/18\/pelvic-floor-101-pregnancy-and-postpartum\/\">Pelvic Floor 101: Pregnancy and Postpartum<\/a>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-regular-font-size\">What&#8217;s 360 Canister Breathing? <\/h2>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">By using what we call 360 canister breathing, you can strengthen your pelvic floor.  It is named <em>360 breathing<\/em> because the goal is for the ribs and torso expand in a 360 degree direction. This means that we&#8217;re not just breathing into our chest or our belly, but also expanding into our sides and back.<\/p>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">Here&#8217;s How to Do It<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-regular-font-size\">On your&nbsp;inhale, expand the belly, ribcage, and pelvic floor evenly.<\/li>\n\n\n\n<li class=\"has-regular-font-size\">On your&nbsp;slow exhale, \u201cshhh\u201d your baby by gently lifting the pelvic floor (like a Kegel), drawing your ribs in, and pulling your abdomen in and up.<\/li>\n\n\n\n<li class=\"has-regular-font-size\">The \u201cshhh\u201d isn\u2019t just for baby \u2014 it helps engage your deep core muscles more fully, amplifying the benefit.<\/li>\n<\/ol>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">If you find yourself shushing for 15 minutes, that\u2019s a solid core workout and a calming one for your newborn, too.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-regular-font-size\">Why This Matters<\/h3>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">When performed regularly, 360 breathing helps:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-regular-font-size\">Reconnect your core and pelvic floor after pregnancy<\/li>\n\n\n\n<li class=\"has-regular-font-size\">Reduce pressure that worsens diastasis<\/li>\n\n\n\n<li class=\"has-regular-font-size\">Improve posture and stability<\/li>\n\n\n\n<li class=\"has-regular-font-size\">Support gentle, natural healing during postpartum recovery<\/li>\n<\/ul>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">You can even integrate this exercise while feeding, soothing, or rocking your baby. Small, consistent practice adds up to a stronger, more stable foundation.<\/p>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\">Postpartum mental health is also important in your recovery. If you&#8217;d like to learn more about it, please read <a href=\"https:\/\/letmommysleep.com\/blog\/2025\/02\/05\/ppd-vs-baby-blues-know-the-difference\/\">PPD vs. Baby Blues: Know the Difference<\/a>. Postpartum recovery takes consistent effort and consistent rest. Let Mommy Sleep&#8217;s overnight newborn care gives you the energy to show up for your recovery during the day. <a href=\"https:\/\/lletmommysleep.com\/request-care\" title=\"Find your local team.\u00a0\">Find your local team.\u00a0<\/a><\/p>\n\n\n\n<p class=\"has-regular-font-size wp-block-paragraph\"><em>This info was written and reviewed by Kendra Fitzgerald &#8211; PCES, TBMM-CES, CPT, and CYT. Co-founder of Devoted Mamas, Kendra is a pregnancy &amp; postpartum corrective exercise specialist and mom of two boys.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><a href=\"https:\/\/www.youtube.com\/watch?v=ORSSX8Vb_ws\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"974\" src=\"https:\/\/letmommysleep.com\/blog\/wp-content\/uploads\/2022\/02\/Screen-Shot-2022-02-23-at-1.36.46-PM.png\" alt=\"360 Canister Breathing\" class=\"wp-image-2340\" style=\"aspect-ratio:0.8663239074550129;width:240px;height:auto\" srcset=\"https:\/\/letmommysleep.com\/blog\/wp-content\/uploads\/2022\/02\/Screen-Shot-2022-02-23-at-1.36.46-PM.png 844w, https:\/\/letmommysleep.com\/blog\/wp-content\/uploads\/2022\/02\/Screen-Shot-2022-02-23-at-1.36.46-PM-260x300.png 260w, https:\/\/letmommysleep.com\/blog\/wp-content\/uploads\/2022\/02\/Screen-Shot-2022-02-23-at-1.36.46-PM-768x886.png 768w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/a><figcaption class=\"wp-element-caption\">Kendra Fitzgerald<\/figcaption><\/figure>\n\n\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": [\"BlogPosting\", \"MedicalWebPage\"],\n      \"@id\": \"https:\/\/letmommysleep.com\/blog\/2022\/02\/23\/360-canister-breathing\/#article\",\n      \"mainEntityOfPage\": {\n        \"@type\": \"WebPage\",\n        \"@id\": \"https:\/\/letmommysleep.com\/blog\/2022\/02\/23\/360-canister-breathing\/\"\n      },\n      \"headline\": \"360 Canister Breathing: A Postpartum Core Exercise for Diastasis Recti and Pelvic Floor Recovery\",\n      \"alternativeHeadline\": \"How to Do 360 Breathing Postpartum\",\n      \"description\": \"360 canister breathing is a postpartum breathing exercise that coordinates the diaphragm, pelvic floor, and deep abdominals to support diastasis recti healing and pelvic floor recovery. 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It coordinates the diaphragm, pelvic floor, and deep core muscles, making it effective for diastasis recti recovery and postpartum pelvic floor restoration.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"What is 360 breathing good for postpartum?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"360 breathing helps reconnect the core and pelvic floor after pregnancy, reduces intra-abdominal pressure that worsens diastasis recti, improves posture and stability, and supports gentle natural healing during postpartum recovery. It can be done while feeding, soothing, or rocking a baby, making it practical for new parents with limited time.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"What is diastasis recti?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Diastasis recti means the space between the left and right belly muscles has widened during pregnancy, causing the belly to protrude. While rarely serious, it can cause back pain, pelvic instability, and core weakness. 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This helps rebuild pressure control, reduce symptoms of pelvic floor dysfunction, and support postpartum recovery more effectively than isolated pelvic floor exercises alone.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Can I do 360 breathing while breastfeeding or holding my baby?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Yes. 360 canister breathing can be integrated into feeding, soothing, and rocking. 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It means that the space between your left and right belly muscles has widened, and instead of being flat, the belly now sticks out. While it is rarely serious, it is connected to overall postpartum health. Core exercises like 360 canister breathing can help [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":2340,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[176],"tags":[],"class_list":["post-2339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-parent-health-wellness"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/posts\/2339","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/comments?post=2339"}],"version-history":[{"count":0,"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/posts\/2339\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/media\/2340"}],"wp:attachment":[{"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/media?parent=2339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/categories?post=2339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/letmommysleep.com\/blog\/wp-json\/wp\/v2\/tags?post=2339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}