As an executive mum, balancing a demanding career and family life requires all the energy you can muster. Yet, fatigue and lack of focus can creep in, often linked to overlooked aspects of your health like core alignment and breathing. Proper core engagement and diaphragmatic breathing aren’t just about posture, they play a key role in maintaining energy levels, reducing pain, and improving focus throughout your day. Lets explore more in this blog.
Your core isn’t just your abdominal muscles. It is a powerhouse of interconnected muscles, including your pelvic floor, diaphragm, and deep back muscles. When properly aligned and engaged, your core stabilises your spine, supports your posture, and minimises the strain on other parts of your body.
Misalignment, on the other hand, can lead to overcompensation by other muscle groups, resulting in neck pain, back pain, and nerve pain. Over time, this can drain your energy as your body works harder than necessary just to maintain basic movements.
Your diaphragm, a large dome-shaped muscle under your lungs, is not only essential for breathing but also a key player in core stability. When your diaphragm moves efficiently, it enhances oxygen delivery to your body and brain, which is crucial for staying energised and focused.
Shallow chest breathing - a common habit during stressful or busy days, reduces oxygen intake, leading to fatigue, brain fog, and tension in your neck and shoulders. Switching to diaphragmatic breathing, or can make a significant difference.
Watch this video to learn more about the core: What is the Core? Understanding the Muscles That Support Your Back and Neck
Here are some easy tips on how to align your core and breathe properly:
Engage Your Core: Sit or stand tall, ensuring your pelvis is in a neutral position (not tilted forward or backward). Imagine pulling your belly button gently toward your spine without holding your breath. This gentle engagement stabilises your lower back and encourages proper posture, reducing strain and conserving energy.
Practice Diaphragmatic Breathing: Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your lower chest to rise while keeping your abdominals still. Exhale slowly through your mouth. Repeat this for 5–10 breaths, especially during moments of stress, brain fog or fatigue.
Use Movement to Reinforce Core Alignment. Incorporate simple exercises like seated pelvic tilts or standing cat-cow stretches to keep your core engaged and your spine mobile throughout the day.
Proper alignment and breathing improve oxygen delivery, reduce unnecessary muscle strain, and prevent fatigue caused by poor posture. These practices also reduce tension in your neck and back, helping you move through your day with greater ease and energy.
HERE is a free guide to '10 Easy Desk- based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.
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