What is IAP?

Intra-Abdominal Pressure (IAP) is defined as the steady-state pressured concealed within the abdominal cavity and resulting from the interaction between the abdominal wall and viscera. IAP oscillates according to respiratory phase and abdominal wall resistance⁽¹⁾.

IAP is the pressure within the abdominal cavity that naturally increases when you breathe, via proper diaphragmatic breathing. When breathing optimally one will utilize the diaphragm, lower rib expansion, associated abdominal muscles, and of course the pelvic floor. Breathing and stabilization go hand in hand. On a natural diaphragm breath on the inhale, the diaphragm naturally lowers as it expands downward and slightly out, while the pelvic floor mimics the motion of the diaphragm downward and gently relaxes. This breath movement naturally draws air into the diaphragm and increases IAP every single time you inhale to stabilize the abdominal canister (from bottom of ribs to pubic bone and 360 degrees around). With an exhale, the diaphragm moves upward and the pelvic floor follows with a gentle lift.

Benefits of IAP:

• Provides spinal stabilization
• Creates an optimal functioning, co-activating diaphragm and pelvic floor
• Activates the deep core muscles to allow for optimal coordination of the entire core canister
  

Practicing IAP will depend on what season you’re in—preconception, pregnancy, immediate postpartum, or six to nine months postpartum. We always recommend starting with the BIRTHFIT Basics: Prenatal or the BIRTHFIT Basics: Postpartum programs. The movements in these programs are based on developmental kinesiology, and the education we gained from Dynamic Neuromuscular Stabilization (DNS). DNS is one of the leading researchers in understanding the effects of breathing and how to properly regulate the natural changes that occur to create stability. As Pavel Kolar of DNS stated, "Core stability is not achieved purely by strength of abdominals, spinal erectors, glutes or any other muscles, rather core stabilization is accomplished through precise coordination of these muscles to generate intra-abdominal pressure.“

When we refer to creating IAP, we are referring to task specific IAP. In BIRTHFIT, we have simplified that phrase to call it the STABILITY BREATH. Watch this VIDEO about the difference between a diaphragm breath and a stability breath

IAP should be automatic, comfortable, and natural. At no point should one be holding their breath or bearing down (as some do in a bowel movement). As pregnancy progresses, our bodies naturally make room for our growing babe through enhancing our lumbar lordosis and expanding our lower ribs. Also, keep in mind that as pregnancy progresses, the abdominal contents will get shifted creating less range of motion for the diaphragm. This is natural and quite amazing of our bodies. At BIRTHFIT, we focus on maintaining a neutral spine in training throughout pregnancy and the immediate postpartum. No, life does not happen in the neutral spine position all the time, but this is where we rehab and heal. Why? The main reason goes back to breath, because in this neutral spine position the diaphragm and pelvic floor are stacked. This gives them both optimal range of motion.

Due to the shifts of the physical body and alterations of the abdominal contents, one’s abdominal cavity will adapt to accommodate the current pressure system AND possibly reveal compensatory patterns. This is where pregnant women may experience aches and pains of the physical body, asymmetrical DRA, and other core and pelvic floor dysfunction such as SPD, urinary incontinence, lower back pain, etc. There is a leak in the pressure system, and due to the rapid changes, something has to give somewhere.

With the adaptations and compensations of the physical body in pregnancy, it is critical that all women take a rest period immediately following birth and rehab before going back to their fitness of choice. This is why we created the BIRTHFIT Basics: Postpartum program. The immediate postpartum period is the best time to reset and calibrate.

1. IAP is necessary for optimal core and pelvic floor health and function. IAP is a good thing.
2. IAP depends on the task at hand. We are the movers and shakers of our own internal pressure system. The IAP for a 300lb deadlift is going to be different from the IAP necessary to lift a baby that is 15lbs.
3. IAP is not the same as bearing down (valsalva maneuver).
4. Our bodies naturally adapt for a growing bump so recalibrating and rehabbing in the immediate postpartum with a focus on the spinal neutral position is key.
   

XO,

Lindsey