Parenting From Your Core: Breath, Posture & Presence

Q: Do I need to “engage” my core all day?

Absolutely not. The goal is responsiveness , not rigidity. Your core should be adaptable, which means it’s able to activate when needed and soften when not. Also, as Lauren teaches, our core engages on its own. Otherwise our insides would fall out! We’re looking for optimization and efficiency versus perfection and constant tension.

Table of Contents

Holding center

Motherhood doesn’t only reshape our bodies, it reshapes our lives. In caring for others (while still attempting to care for ourselves), our attention and energy can feel pulled in a million directions.

The morning itself can be a centering challenge with children. There can be multiple emergencies before you’ve even eaten breakfast. One kid is beating up on the other. Food is burning in the kitchen. Your dog is begging to go out. Meanwhile, work emails and texts are pouring in, with subjects like “Urgent” and “Time Sensitive”. Not to mention the mental ticker and open brain tabs of all the to-do’s still yet to be tackled.

Thankfully, awareness of our breath and our posture are powerful tools for helping us stay centered amidst motherhood’s never-ending demands.

This isn’t just theory either – there’s science behind it. A well-known 2015 study looking at the effects of posture on people’s moods and stress responses via facial expressions found that “muscular states are related to emotions.” How we hold ourselves in our physical bodies influences how we can hold all of the world’s responsibilities.

Connecting to our core can help us find our center.

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Why breath and posture matter

There’s growing evidence that movement patterns don’t just shape muscles – they also influence mood and mental health. For example, a recent meta-analysis of postpartum women found a noticeable reduction in depressive symptoms when exercise was regularly performed.

Let’s do a little experiment. We’re going to make note of a few things, see their effects, and then play with a few realignments. Try to observe objectively. In other words, try to notice without judgment or attaching a story.

Part 1: The Check-In

How are you positioned right now while reading this article? Are you sitting down and hunched over your phone? Is the bell of your rib cage “ringing forward”, as Lauren Ohayon likes to say? What is the alignment of your spine?
Without changing your positioning, check-in: how easeful is the flow of your breath?
How would you rate your energy levels with zero being an empty tank and 10 being full?

Part 2: Realignment

Either sitting or standing, align your head over your heart and your heart over your hips.
Lengthen through the crown of your head (the very top of your skull). If you are seated, root downward through your sit bones. If standing, press down into your feet.
Check-in: How easeful is the flow of your breath now?
Take three full breaths here. Try to breathe globally, meaning in all directions. Up and down, side to side, front and back.

Part 3: Final observation

With an aligned spine and free-flowing breath, how would you rate your energy levels with zero being an empty tank and 10 being full?

How we hold ourselves and how we breathe influences how we handle challenges. A recent large-scale review found that conscious breathing is a “powerful tool for regulating stress.” Another study looking at the effects of posture on our emotions found an upright and aligned spine to be related to more positive mood and processing speed, allowing people to handle more tasks.

Moms may not be able to control the amount of demands coming at us, but we can always check in with and adjust how we’re holding our body and how we’re breathing.

Let’s dig in a little deeper.

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Why Focusing On A Six-Pack Can Be Shallow

In the nearly twenty years I’ve been teaching movement, I have worked with a lot of overwhelmed moms. While these women vary vastly in culture, age, and background, many of them ask for the same result: “Can you help me get a 6-pack?”

Rarely do busy moms book a session hoping to get more grounded or to improve their posture and breathing, yet those are the surest ways to help moms balance all they have to hold.

As the most visible section of the abdominal muscles, the rectus abdominus is understandably appealing. We love to work on results we can see. But while it may look good in a bikini, it is a very singular and external piece of a greater, magnificent system: our core.

When we say “core,” most people assume we simply mean the tummy and abdominals. Instead, let’s think about it as our entire trunk, including shoulders to hips. Picture an apple that has been eaten to its core. What remains is the central structure that holds everything.

The rectus abdominis is the most superficial layer in both its anatomical position (“superficial” literally means closest to the skin or surface) and also its function. Its main job is spinal flexion, rounding the back. Which means that when it’s overdeveloped, it can pull us into a hunched position, messing with our breath, and as a result, our mood and stress tolerance.

In order to have a truly strong core and center, we need to dive even deeper (literally).

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The Deeper Core: What it is (and why it matters)

The “deeper core”, sometimes known as the hidden core, are the stabilizers beneath the surface. They work in symphony and when well-coordinated keep our spine strong and our limb movements fluid. Research shows that diaphragmatic motion and pelvic-floor muscle activity are closely linked – illustrating that our breath and base of support are intertwined. They are responsible for us lifting our children without throwing our back out every time. And not falling over when life (or the bus) comes to a sudden stop.

When our spine is well-aligned, the deeper core muscles can work more optimally. It’s a give-and-take relationship. Alignment supports activation and activation supports alignment.

Here are some of the key muscle systems we will want to consider:

Diaphragm: This is our main breathing muscle. It separates the chest and abdominal cavity, and our heart and lungs sit atop it. Aligning the spine ensures that the diaphragm can move up and down efficiently.
Transversus Abdominis: The innermost abdominal layer, likened to a corset when engaged. It stabilizes the spine and assists in respiration and also mitigating intra-abdominal pressure. It is invisible to the eye, but can be felt when coughing and laughing.
Pelvic Floor: A complex system of muscles, fascia, and connective tissue forming the base of the core. The pelvic floor supports our organs, stabilizes the pelvis, and works in harmony with the diaphragm and transversus abdominis.

Standing Tall

These muscles harmonize most effectively when the spine is in a neutral position. In yoga we call this Tadasana or Mountain Pose.

The most important piece of any pose is always your spine. We can live without limbs, but the spine is the essential structure of the body.

Motherhood can shift our alignment. This can be due to pregnancy or carrying children. For example, some women find their pelvis pressing forward. Others may be more arched in their lower back. Some find one hip hiking from carrying children on the same side. Another’s chest collapses and her head pushes forward. In all of these misalignments, the main structures of the deep core are out of order, which means our diaphragm and pelvic floor cannot synchronize as effectively.

A “straight” spine is actually a misnomer since sections of the back are curved concavely or convexly–what is referred to as lordotically or kyphotically, respectively.

When viewed from the side, aim to align these bony landmarks for neutral:

Ear hole → Shoulder head → Outer hip → Outer knee → Outer ankle

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Accessing Your Center

Now, let’s play with three simple movements to help you access your deeper core muscles.

360 degree breathing in Chair Pose Against a Wall: We are carrying a lot of responsibilities on our shoulders as busy moms. The weight of the world can feel especially heavy when we are not centered. This posture will help us practice our spine alignment and breathing within intensity. It is also a great way to learn how to stay uplifted when things feel heavy.

How to:

Stand with your back against the wall and your feet a foot or so ahead of you.
Slide your bum down the wall until your knees and hips are in line. If your knees are way ahead of your feet, you may want to move your feet away from the wall. Conversely, if your feet are too far ahead of your knees, you may want to step back a few inches. The legs should feel stable.
Place your hands on your hips.
As you inhale, imagine your trunk expanding evenly in all directions. Inflate your belly and back. Inflate and your sides and your chest and lower abdomen.
On an exhale, using candles and up arrow, draw your abdomen in and up to press the last of the breath out.
Repeat for five breaths.
Slide your bum back up the wall and check in.

Wall Press: How often does it feel like you are pressing against a wall in motherhood? Someone is not listening or you are getting resistance from outside systems when advocating for your kid? Imagine how much steadier we could be to handle these circumstances if we led with our center. That is what this variation teaches us. How to engage our deepest core muscles through pressure.

How to:

Stand facing a wall in a short lunge shape, with your right foot forward and left foot behind you.
Place your hands–palms flat–lightly on the wall shoulder height.
Align your spine, so your head is above your heart and your heart is above your hips.
Take a full inhale breath (remembering the 360 degree breathing from above).
On your exhale, using candles and up arrow, push strongly into the wall.
At the end of the exhale, stop pressing and notice what you feel.
Repeat two more times, before switching to having your left leg forward.

Table top with knees hovering: Ever feel like you’re carrying the weight of the world (or at least your household) on your shoulders? This shape teaches you how to distribute that weight with more balance and support. When we hover the knees, we tap into the deeper stabilizers of our core. These are he muscles that help us stay centered and grounded even when things feel shaky. It’s less about strength and more about awareness. How do you organize yourself under pressure?

How to:

Begin on hands and knees, with wrists under shoulders and knees under hips.
Curl your toes under and take a full inhale, expanding your ribcage in all directions.
As you exhale, gently lift your knees and shins just one inch off the floor. Keep your spine long and your gaze soft between your thumbs.
Press evenly through both hands and feet, feeling your belly lift up toward your spine and your back body broaden.
Stay for five steady breaths, sensing balance between right and left, upper and lower.
Lower your knees, rest, and repeat once more.

The Takeaway

The next time you’re juggling a crying toddler in one arm, a heavy scooter in the other, while chasing your 5-year-old, notice where your spine is in space. Pause, realign, and take a few deep breaths.

It might not make your little one ride their scooter the rest of the way home, but it will help you meet the chaos of motherhood with a steadier, more centered energy.

Awareness of posture and breath is a simple way to find center and feel integrated. When we are integrated on a physical level, we can meet the mental and emotional loads of motherhood with more ease.

Frequently Asked Questions

Can I do these movements while pregnant? Or newly postpartum?

Yes! These movements are safe to perform pre and postnatally, however always check in with your provider before engaging in any physical activity. And maybe most importantly, check in with yourself. If a movement doesn’t feel right, skip it.

What if I have diastasis recti or pelvic floor dysfunction?

These gentle alignment and breathing practices can support healing, but it’s always best to work with a pelvic floor trained professional (like a Restore Your Core instructor) who can tailor movements to your needs.

Do I need to “engage” my core all day?

Absolutely not. The goal is responsiveness, not rigidity. Your core should be adaptable, which means it’s able to activate when needed and soften when not. Also, as Lauren teaches, our core engages on its own. Otherwise our insides would fall out! We’re looking for optimization and efficiency versus perfection and constant tension.

How long before I notice changes?

Many people feel shifts in awareness and breath after just one session. Structural and strength changes take consistency. Think in weeks or months, not days, Even small, mindful check-ins make a big impact. And awareness is the first step. If you catch yourself hunching or arching or holding your breath, that is a win! You noticed.

Can I do these exercises even if my kids are grown?

Absolutely. It’s never too late to reconnect to your core. These systems are adaptable at any age or stage! We also need centering tools in perimenopause, menopause, and post menopause.

References

[1] Awad, S. et al (2021). Embodiment: I sat, I felt, I performed – Posture effects on mood and cognitive performance.

[2] Deprato A, et al (2025). Impact of postpartum physical activity on maternal depression and anxiety: a systematic review and meta-analysis.

[3] Little, Abbie (2025). The A52 Breath Method: A Narrative Review of Breathwork for Mental Health and Stress Resilience.

[4] Nair, S et al (2015). Do slumped and upright postures affect stress responses? A randomized trial.

[5] Popajewski, M., Zawadka, M., Wójcik-Załuska, A., & Milart, P. (2024). Maternal Parity Effect on Spine Posture Changes and Back Pain During Pregnancy. Healthcare, 12(22), 2202.

[6] Sicilia-Gomez, C., Fernández-Carnero, S., Martin-Perez, A., Cuenca-Zaldívar, N., Naranjo-Cinto, F., Pecos-Martín, D., Cervera-Cano, M., & Nunez-Nagy, S. (2022). Abdominal and Pelvic Floor Activity Related to Respiratory Diaphragmatic Activity in Subjects with and without Non-Specific Low Back Pain.