{"id":12048,"date":"2020-11-23T11:31:19","date_gmt":"2020-11-23T08:31:19","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=660"},"modified":"2025-06-16T07:04:44","modified_gmt":"2025-06-16T04:04:44","slug":"exercicios-de-respiracao-pos-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-de-respiracao-pos-parto\/","title":{"rendered":"Exerc\u00edcios de Respira\u00e7\u00e3o P\u00f3s-Parto"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exerc\u00edcios respirat\u00f3rios ap\u00f3s o parto<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Respirar &#8211; o que poderia ser mais natural? Esta a\u00e7\u00e3o constante e necess\u00e1ria para a vida tem um enorme impacto no organismo como nenhuma outra. Ap\u00f3s o parto, \u00e9 especialmente importante para a mulher se recuperar o mais r\u00e1pido poss\u00edvel, mas pode ser dif\u00edcil ou assustador come\u00e7ar a fazer exerc\u00edcios f\u00edsicos. \u00c9 por isso que a gin\u00e1stica respirat\u00f3ria ap\u00f3s o parto \u00e9 extremamente necess\u00e1ria.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Qual \u00e9 o benef\u00edcio da gin\u00e1stica respirat\u00f3ria ap\u00f3s o parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O processo de respira\u00e7\u00e3o n\u00e3o s\u00f3 garante nossa vitalidade, mas tamb\u00e9m \u00e9 respons\u00e1vel pela troca de gases no corpo e, em \u00faltima an\u00e1lise, por todas as rea\u00e7\u00f5es qu\u00edmicas sutis a n\u00edvel celular. Envolve muitos grupos musculares. Ajustar a respira\u00e7\u00e3o pode melhorar significativamente o bem-estar geral. E os exerc\u00edcios de gin\u00e1stica respirat\u00f3ria corretamente selecionados ap\u00f3s o parto ajudar\u00e3o a jovem m\u00e3e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a recuperar for\u00e7as e energia;<\/li>\n\n\n\n<li>a combater o <a href=\"https:\/\/momslab.app\/blog\/diastaz-posle-rodov-kompleks-vosstanovlenia\/\" target=\"_blank\" rel=\"noreferrer noopener\">di\u00e1stase<\/a>;<\/li>\n\n\n\n<li>a devolver a firmeza aos m\u00fasculos abdominais e aos <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">seios<\/a>;<\/li>\n\n\n\n<li>a come\u00e7ar a retornar ao peso &#8220;pr\u00e9-gravidez&#8221;;<\/li>\n\n\n\n<li>a avan\u00e7ar efetivamente em dire\u00e7\u00e3o \u00e0 sua figura ideal.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1024x576.jpg\" alt=\"Gin\u00e1stica respirat\u00f3ria ap\u00f3s o parto\" class=\"wp-image-5840\" style=\"width:780px;height:auto\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-2048x1152.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1600x900.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Quando come\u00e7ar?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na verdade, \u00e9 uma pergunta engra\u00e7ada: quando come\u00e7ar a respirar ap\u00f3s o parto? Nunca paramos, na verdade! S\u00f3 precisamos prestar aten\u00e7\u00e3o a esse processo e ajust\u00e1-lo um pouco. Assim, os exerc\u00edcios respirat\u00f3rios podem ser feitos pela m\u00e3e assim que ela se lembrar disso depois que o beb\u00ea nascer. Isso ser\u00e1 uma orienta\u00e7\u00e3o para respirar corretamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e1ticas respirat\u00f3rias mais intensivas, como elementos de ioga e bodyflex, s\u00e3o melhores para serem realizadas cerca de 2 meses ap\u00f3s o parto, especialmente no caso de uma cesariana.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1024x576.jpg\" alt=\"Gin\u00e1stica respirat\u00f3ria ap\u00f3s o parto\" class=\"wp-image-5842\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-2048x1152.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1600x900.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A gin\u00e1stica respirat\u00f3ria n\u00e3o \u00e9 de forma alguma contraindicada para m\u00e3es que amamentam. Mais detalhes sobre as t\u00e9cnicas de execu\u00e7\u00e3o da gin\u00e1stica podem ser encontrados no curso online <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">O que significa &#8220;respirar corretamente&#8221;?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 melhor fazer isso sempre, e n\u00e3o apenas ap\u00f3s o parto. Mas se antes a mulher n\u00e3o praticava exerc\u00edcios respirat\u00f3rios, e ao se tornar m\u00e3e decidiu dar aten\u00e7\u00e3o a isso, \u00e9 importante come\u00e7ar o quanto antes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O tipo correto de respira\u00e7\u00e3o \u00e9 a diafragm\u00e1tica-costal. Isso significa que, ao inspirar, o ar deve descer no peito at\u00e9 o abd\u00f4men, deslocando um pouco o diafragma e expandindo as costelas. Se voc\u00ea colocar as m\u00e3os na linha do final das costelas, isso ser\u00e1 f\u00e1cil de sentir, especialmente deitado. Ao inspirar, o peito deve se expandir para os lados, inflando como um bal\u00e3o. Se o abd\u00f4men n\u00e3o &#8216;incha&#8217; ao inspirar, e apenas a parte superior do peito se move, talvez at\u00e9 os ombros, a respira\u00e7\u00e3o est\u00e1 formada incorretamente. Felizmente, isso \u00e9 f\u00e1cil de corrigir &amp;- basta prestar aten\u00e7\u00e3o nas inspira\u00e7\u00f5es e expira\u00e7\u00f5es por algum tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Outro indicador importante de uma respira\u00e7\u00e3o correta &amp;- \u00e9 o seu ritmo. Inspirar, pausa na inspira\u00e7\u00e3o, expirar e pausa na expira\u00e7\u00e3o devem ter aproximadamente a mesma dura\u00e7\u00e3o. Isso tamb\u00e9m \u00e9 f\u00e1cil de ajustar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Exerc\u00edcios para desenvolver a respira\u00e7\u00e3o correta<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No per\u00edodo logo ap\u00f3s o parto, pode-se realizar deitado, depois qualquer posi\u00e7\u00e3o corporal \u00e9 permitida.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Para controlar a respira\u00e7\u00e3o correta, coloque as m\u00e3os com as palmas sobre o diafragma.<\/li>\n\n\n\n<li>Fa\u00e7a uma inspira\u00e7\u00e3o tranquila, arredondando o abd\u00f4men. Prenda o ar por 3-5 segundos.<\/li>\n\n\n\n<li>Expire ao longo de 3-5 segundos, puxando o abd\u00f4men para dentro.<\/li>\n\n\n\n<li>Prenda a respira\u00e7\u00e3o pelos mesmos 3-5 segundos.<\/li>\n\n\n\n<li>Repita a inspira\u00e7\u00e3o com o abd\u00f4men arredondado.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">No in\u00edcio, n\u00e3o \u00e9 aconselh\u00e1vel fazer mais de 7-10 repeti\u00e7\u00f5es por sess\u00e3o. Se houver tontura ou bocejo, \u00e9 melhor parar e continuar da pr\u00f3xima vez. Gradualmente o desconforto desaparecer\u00e1, o c\u00e9rebro se adaptar\u00e1 \u00e0 nova circula\u00e7\u00e3o sangu\u00ednea, e as repeti\u00e7\u00f5es podem ser aumentadas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1024x683.jpg\" alt=\"Gin\u00e1stica respirat\u00f3ria ap\u00f3s o parto\" class=\"wp-image-5843\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Exerc\u00edcios respirat\u00f3rios para o abd\u00f4men<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios de respira\u00e7\u00e3o ap\u00f3s o parto s\u00e3o especialmente \u00fateis para o abd\u00f4men no caso de di\u00e1stase. Mesmo que essa condi\u00e7\u00e3o n\u00e3o afete a nova m\u00e3e, esses exerc\u00edcios ajudar\u00e3o a recuperar a forma e a firmeza de sua barriguinha rapidamente e de forma segura. Muitas mulheres afirmam que o efeito \u00e9 ainda melhor do que fazer abdominais. Para isso, \u00e9 importante aprender algumas t\u00e9cnicas de respira\u00e7\u00e3o &#8220;terap\u00eauticas&#8221; e aplic\u00e1-las alternadamente e em conjunto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o recomendado antes de 2 semanas ap\u00f3s um parto n\u00e3o complicado e antes de 2 meses ap\u00f3s uma cesariana ou em caso de complica\u00e7\u00f5es.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abGargarejo\u00bb. Inspire profundamente e expire abruptamente em rajadas, direcionando os esfor\u00e7os para o abd\u00f4men. Quando o ar acabar, fa\u00e7a uma pequena pausa, evitando inspirar, e ent\u00e3o repita.<\/li>\n\n\n\n<li>\u00abApneia\u00bb. Inspire calmamente e expire rapidamente. Sem inalar ar, puxe ao m\u00e1ximo o abd\u00f4men e mantenha enquanto poss\u00edvel. Depois, inspire novamente e repita.<\/li>\n\n\n\n<li>\u00abVibra\u00e7\u00e3o\u00bb. Ao inspirar, tente relaxar o abd\u00f4men ao m\u00e1ximo, e ao expirar amplie a tens\u00e3o nele.<\/li>\n\n\n\n<li>\u00abDrag\u00e3o\u00bb. Fa\u00e7a uma inspira\u00e7\u00e3o profunda pelo nariz e uma expira\u00e7\u00e3o intensa e prolongada pela boca. Ao fazer isso, alterne entre relaxar e tensionar os m\u00fasculos abdominais.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Deve-se prestar aten\u00e7\u00e3o que a inspira\u00e7\u00e3o ap\u00f3s a reten\u00e7\u00e3o de ar n\u00e3o deve ser brusca de forma alguma &amp;- isso aumenta a carga sobre o cora\u00e7\u00e3o. O ar deve entrar nos pulm\u00f5es de forma calma e regular. Todos os detalhes da execu\u00e7\u00e3o dos exerc\u00edcios s\u00e3o abordados no curso online <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Para quem a gin\u00e1stica respirat\u00f3ria p\u00f3s-parto \u00e9 contraindicada?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">As contraindica\u00e7\u00f5es diretas para a gin\u00e1stica respirat\u00f3ria s\u00e3o apenas o mau estado geral da mulher ou manifesta\u00e7\u00f5es de algumas doen\u00e7as &amp;- agudas ou agravamento de cr\u00f4nicas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerc\u00edcios respirat\u00f3rios ap\u00f3s o parto Respirar &#8211; o que poderia ser mais natural? Esta a\u00e7\u00e3o constante e necess\u00e1ria para a vida tem um enorme impacto&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857],"tags":[],"class_list":["post-12048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exerc\u00edcios de Respira\u00e7\u00e3o P\u00f3s-Parto para M\u00e3es que Amamentam | Momslab<\/title>\n<meta name=\"description\" content=\"Exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-parto ser\u00e3o o primeiro passo para alcan\u00e7ar a forma desejada e a energia - leia mais sobre isso no artigo \u25be\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-de-respiracao-pos-parto\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerc\u00edcios de Respira\u00e7\u00e3o P\u00f3s-Parto\" \/>\n<meta property=\"og:description\" content=\"Exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-parto ser\u00e3o o primeiro passo para alcan\u00e7ar a forma desejada e a energia - 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