360 (Diaphragmatic) Breathing for Core Recovery (Especially for Overstimulated Moms)
360 breathing, also called diaphragmatic breathing, supports both nervous system regulation and core recovery by reducing tension, improving breath–core coordination, and helping overstimulated moms feel safer in their bodies.
TL;DR — What You’ll Learn in This Post:
Why 360 (diaphragmatic) breathing support both your nervous system and your core
How overstimulation affects pelvic floor and core recovery
Why calming your system first often leads to better strength results
How to use breathing in real-life mom moments (even during chaos)
👉 Before we dive in → Grab my Breathe + Reflect Guide, a short, calming practice to help your nervous system settle so your core and pelvic floor can respond and support you better—especially when you’re feeling overwhelmed or disconnected.
What Is 360 (Diaphragmatic) Breathing?
Diaphragmatic breathing is a breathing pattern where the diaphragm moves fully, allowing the ribs and abdomen to expand instead of lifting the chest and shoulders. This type of breathing supports nervous system regulation, pelvic floor function, and deep core engagement. You might also hear it called 360 Breathing, and this is to emphasize rib expansion in all directions — front, sides, and back — creating balanced pressure through the core and pelvic floor. It is commonly used in pelvic health and core recovery.
I talk about it more in depth here.
Why Overstimulation Makes Core Recovery Harder
So many moms, me included, live in a near-constant state of overstimulation. You’re:
Touched out
Interrupted constantly
Mentally juggling everyone else’s needs
When overstimulation becomes your baseline, your nervous system stays on high alert. And when your nervous system is stressed, your body often responds by bracing. This shows up as:
A tight or guarded pelvic floor
Difficulty connecting to your deep core
Core workouts that feel exhausting or unhelpful
This isn’t because you’re doing core exercises “wrong.” It’s because our body depends on nervous system regulation.
How the Nervous System Affects the Core and Pelvic Floor
The nervous system controls muscle tone and coordination. When the body perceives stress or threat, it prioritizes protection over movement efficiency.
A dysregulated nervous system can lead to:
Core gripping instead of functional engagement
Pelvic floor tension or fatigue
Difficulty coordinating breath with movement
This is why calming the nervous system first often improves core recovery outcomes.
A Real-Life Example: 360 (Diaphragmatic) Breathing During Toddler Chaos
Last week, both of my kids were going bananas before nap time. One was melting down. The other was bouncing off the walls.
As a mom, I had two options:
Raise my voice (which I’ve done before)
Or pause and regulate myself first
I closed my eyes and took a few slow 360 breaths, letting my ribs expand fully — the same technique I teach clients. Almost immediately, both boys became quiet.
This doesn’t happen every time. But in that moment, it was a clear reminder: When a mom’s nervous system regulates, the environment (or her kids) often follow.
Relax First, Strengthen Second: A Nervous-System–Led Approach to Core Recovery
Many core workouts fail not because they’re unsafe, but because the body isn’t regulated enough to benefit from them.
Relax first, strengthen second means:
Using breathing to reduce tension
Allowing the core to engage reflexively
Then layering in strength once the system is ready
This approach often leads to better results with less effort — especially for overstimulated moms.
Why 360 (Diaphragmatic) Breathing Helps With Nervous System Regulation
Diaphragmatic breathing sends signals of safety to the nervous system. This helps:
Shift out of fight-or-flight
Reduce unnecessary muscle tension
Improve coordination between breath, core, and pelvic floor
For an overstimulated mom, this can feel like a reset — not just mentally, but physically.
How Overstimulated Moms Can Use 360 (Diaphragmatic) Breathing in Real Life
Step-by-Step: 360 Breathing for Busy Moms
Pause wherever you are
Inhale slowly, letting your ribs expand 360°
Allow your belly and rib cage to soften
Exhale fully without gripping
Take 3–5 breaths before moving again
Use this:
Before picking up your kids
Before a core workout
During moments of overstimulation
When your body feels tense or guarded
No mat. No perfect setup. Just breath.
FAQs
1. Is diaphragmatic breathing good for an overstimulated mom?
Yes. Diaphragmatic breathing helps calm the nervous system and reduce muscle tension, which is especially helpful for overstimulated moms.
2. Can 360 breathing help with core recovery?
Yes. 360 breathing improves coordination between the breath, core, and pelvic floor, supporting more effective core recovery.
3. How often should I practice diaphragmatic breathing?
Even a few breaths daily can support nervous system regulation and core function.
4. How often should overstimulated moms practice this?
Even a few breaths daily can support nervous system regulation
Final Thoughts - TL;DR:
Overstimulation affects nervous system regulation
The nervous system influences core and pelvic floor function
360 (Diaphragmatic) breathing help regulate first
Regulating before strengthening improves core recovery
Small breathing practices can make a big difference for moms
Ready to Feel Strong, Connected, and Capable Again?
If you’re an overstimulated mom looking for a calmer, more effective approach to core recovery, here’s where to begin:
👉 Download the Breathe + Reflect Guide
👉 Explore the Pelvic Floor & Core Strengthening Flash Cards
👉 Learn more about 1:1 support for busy moms
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.