TLDR: Proper breathing and posture are not just minor details; they are foundational pillars of core health. The Tupler Technique® teaches that how you breathe and stand has a direct impact on your diastasis recti and incisional hernia. By mastering diaphragmatic breathing and maintaining a neutral posture, you can reduce intra-abdominal pressure, engage your deep core muscles, and create an optimal environment for healing. These practices are essential for anyone looking to recover from a diastasis and prevent hernia recurrence.
In the quest to heal a diastasis recti and prevent the recurrence of an incisional hernia, it is easy to focus solely on the exercises. While the exercises are crucial, they are only part of the equation. The Tupler Technique® emphasizes that two of the most powerful tools in your recovery are things you do all day, every day: breathing and standing. Mastering the Tupler Technique® practices for breathing and posture can transform your recovery, turning unconscious habits that harm your core into conscious actions that heal it.
Table Of Contents
The Breath: Your Body’s Innate Core Strengthener
For most people, breathing is a shallow, chest-level activity. This type of breathing does little to support the core and can actually increase pressure on the abdominal wall. The Tupler Technique® teaches diaphragmatic breathing, a method that engages the body’s primary muscle of respiration, the diaphragm, to create a cascade of positive effects for your core.
Here’s how it works: When you inhale diaphragmatically, the diaphragm muscle contracts and moves downward. This creates a gentle expansion of the abdomen and allows the lungs to fill completely. As you exhale, the diaphragm relaxes and moves upward, and this is where the magic happens. The Tupler Technique® teaches you to use this exhale to consciously engage your transverse abdominis (TVA) muscle, the deep core muscle that acts as your body’s natural corset. By pulling your belly button back towards your spine as you exhale, you are actively strengthening your TVA and bringing the separated rectus muscles closer together.
This type of breathing does several things:
- Reduces Intra-Abdominal Pressure: Unlike shallow breathing, which can create downward pressure on the pelvic floor and outward pressure on the abdominal wall, diaphragmatic breathing helps to regulate and manage this pressure.
- Strengthens the TVA: Every conscious exhale becomes a mini-core exercise, strengthening your TVA throughout the day.
- Promotes Healing: By reducing pressure and engaging the core, diaphragmatic breathing creates an optimal environment for the connective tissue of the linea alba to heal.
Posture: The Position of Power for Your Core
Your posture is the framework upon which all your movements are built. A slumped, misaligned posture puts continuous strain on your abdominal wall and can make it impossible for your diastasis to heal. The Tupler Technique® teaches a neutral, stacked posture that aligns the body for optimal core function.
Imagine a plumb line dropping from your ear to your ankle. In a neutral posture, this line should pass through your shoulder, hip, and knee. This means:
- Head is balanced over your shoulders, not jutting forward.
- Shoulders are relaxed and back, not rounded.
- Rib cage is positioned directly over your pelvis.
- Pelvis is in a neutral position, not tilted forward or tucked under.
- Knees are soft, not locked.
When you stand in this aligned position, your core muscles, including your TVA, are naturally engaged. You are no longer relying on your skeleton to hold you up; you are using your muscles to support your body. This has a profound effect on your diastasis and incisional hernia. A neutral posture reduces the strain on the linea alba, allowing it to heal. It also helps to distribute intra-abdominal pressure more evenly, taking the stress off your surgical scar.
Integrating Breathing and Posture into Your Daily Life
The real power of the Tupler Technique® practices for breathing and posture is that they can be integrated into everything you do. You don’t need to set aside extra time in your day; you just need to bring a new level of awareness to the activities you are already doing.
- At Your Desk: Sit with your feet flat on the floor, your back supported, and your shoulders relaxed. Set a timer to remind you to take a few deep, diaphragmatic breaths every hour.
- Walking: As you walk, think about maintaining a tall, aligned posture. With each step, you can practice a gentle engagement of your TVA on the exhale.
- Lifting: Before you lift anything, from a bag of groceries to your child, take a moment to get into a good position. Inhale as you prepare, and exhale and engage your TVA as you lift. This protects your core and your surgical repair.
By consistently applying these principles, you are creating a therapeutic environment for your body 24/7. You are transforming habits that may have contributed to your diastasis and hernia into habits that actively heal them. This is the foundation of the Tupler Technique® and the key to a truly lasting recovery.
Frequently Asked Questions
I’ve been told to ‘suck in my gut’ to look thinner. Is that the same as the Tupler Technique® breathing?
No, it is very different. ‘Sucking in your gut’ is often a shallow, chest-level movement that involves pulling the upper abdomen in. The Tupler Technique® breathing is a deep, diaphragmatic breath that focuses on engaging the lower abdomen, specifically the TVA muscle, on the exhale. It is a functional movement, not just a cosmetic one.
It feels like I can’t get a full breath when I try to stand up straight. Am I doing something wrong?
This is a common sensation when you are first learning to correct your posture. Years of slumping can lead to tightness in the chest and weakness in the back muscles. Be patient with yourself. Start by practicing a neutral posture for short periods and gradually increase the duration. The more you practice, the more natural it will feel.
Can I do these practices if I am currently pregnant?
Yes! The Tupler Technique® is an excellent way to support your core during pregnancy and can help to prevent a severe diastasis. The breathing and posture practices are safe and beneficial throughout all trimesters. As always, it is a good idea to discuss any new exercise program with your healthcare provider.
