{"id":9621,"date":"2020-11-23T11:31:19","date_gmt":"2020-11-23T08:31:19","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=660"},"modified":"2025-06-01T02:35:42","modified_gmt":"2025-05-31T23:35:42","slug":"exercicios-respiratorios-pos-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/exercicios-respiratorios-pos-parto\/","title":{"rendered":"Exerc\u00edcios Respirat\u00f3rios P\u00f3s-Parto"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exerc\u00edcios respirat\u00f3rios p\u00f3s-parto<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Respirar &#8211; o que pode ser mais natural? Esta a\u00e7\u00e3o constante e vital influencia enormemente o corpo. Ap\u00f3s o parto, uma mulher precisa especialmente de se recuperar o mais r\u00e1pido poss\u00edvel, mas pode ser dif\u00edcil ou assustador come\u00e7ar os exerc\u00edcios f\u00edsicos. Por isso, os exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-parto s\u00e3o extremamente necess\u00e1rios.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Quais s\u00e3o os benef\u00edcios dos exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O processo de respira\u00e7\u00e3o n\u00e3o s\u00f3 sustenta nossa vida, mas tamb\u00e9m \u00e9 respons\u00e1vel pela troca de gases no corpo e, por fim, por todas as rea\u00e7\u00f5es qu\u00edmicas sutis a n\u00edvel celular. Envolve muitos grupos musculares. Mesmo apenas ajustando a respira\u00e7\u00e3o, \u00e9 poss\u00edvel obter uma melhora significativa no bem-estar geral. E exerc\u00edcios de respira\u00e7\u00e3o adequadamente escolhidos ap\u00f3s o parto ajudar\u00e3o a nova 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 a <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 restaurar a firmeza dos m\u00fasculos abdominais e dos <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 iniciar a retomada do peso &#8220;pr\u00e9-gravidez&#8221;;<\/li>\n\n\n\n<li>a mover-se 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=\"Exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-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, a pergunta engra\u00e7ada \u00e9 &#8211; quando come\u00e7ar a respirar depois do parto? N\u00f3s nunca paramos! Basta prestar aten\u00e7\u00e3o a este processo e ajust\u00e1-lo um pouco. Dessa forma, os exerc\u00edcios respirat\u00f3rios podem ser feitos pela m\u00e3e assim que ela se lembrar disso pela primeira vez ap\u00f3s o nascimento do beb\u00ea. Isso ser\u00e1 uma configura\u00e7\u00e3o para a respira\u00e7\u00e3o correta.<\/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 de serem realizadas aproximadamente dois meses ap\u00f3s o parto, especialmente em caso de 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=\"Exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-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 uma m\u00e3e que amamenta. Mais detalhes sobre a t\u00e9cnica 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 de respira\u00e7\u00e3o e, ao se tornar m\u00e3e, decidiu prestar aten\u00e7\u00e3o nisso, deve come\u00e7ar o mais r\u00e1pido poss\u00edvel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O tipo correto de respira\u00e7\u00e3o \u00e9 diafragm\u00e1tico-costal. Isso significa que, ao inspirar, o ar deve descer na caixa tor\u00e1cica 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 \u00e9 f\u00e1cil de sentir, especialmente em posi\u00e7\u00e3o deitada. Na inspira\u00e7\u00e3o, a caixa tor\u00e1cica deve se expandir para os lados, inflando como um bal\u00e3o. Se o abd\u00f4men n\u00e3o &#8220;inchar&#8221; durante a inspira\u00e7\u00e3o, mas apenas a parte superior da caixa tor\u00e1cica se mover, possivelmente com os ombros, a respira\u00e7\u00e3o est\u00e1 incorreta. Felizmente, isso n\u00e3o \u00e9 dif\u00edcil de corrigir &#8211; 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 respira\u00e7\u00e3o correta \u00e9 seu ritmo. A inspira\u00e7\u00e3o, a pausa na inspira\u00e7\u00e3o, a expira\u00e7\u00e3o e a pausa na expira\u00e7\u00e3o devem ser aproximadamente iguais em 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 imediatamente ap\u00f3s o parto, pode-se realizar deitado, a seguir \u00e9 permitido qualquer posi\u00e7\u00e3o do corpo.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Para verificar a correta respira\u00e7\u00e3o, 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. Segure 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, arredondando o abd\u00f4men.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">A princ\u00edpio, n\u00e3o deve fazer mais que 7-10 repeti\u00e7\u00f5es por s\u00e9rie. Se sentir tontura ou bocejo, \u00e9 melhor parar e continuar da pr\u00f3xima vez. Gradualmente o desconforto desaparecer\u00e1, o c\u00e9rebro se ajustar\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=\"Exerc\u00edcios de respira\u00e7\u00e3o p\u00f3s-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\">Os exerc\u00edcios respirat\u00f3rios p\u00f3s-parto para o abd\u00f4men s\u00e3o especialmente \u00fateis na presen\u00e7a de di\u00e1stase. Mesmo que esse desafio n\u00e3o tenha afetado a jovem m\u00e3e, esses exerc\u00edcios ajudar\u00e3o a recuperar rapidamente e com seguran\u00e7a a forma e a firmeza de seu abd\u00f4men &#8220;trabalhoso&#8221;. Muitas mulheres afirmam que o efeito \u00e9 at\u00e9 melhor do que abdominais. Para isso, vale a pena aprender algumas t\u00e9cnicas de respira\u00e7\u00e3o &#8220;terap\u00eautica&#8221;, aplicando-as alternadamente e em conjunto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o \u00e9 recomendado antes de 2 semanas ap\u00f3s partos sem complica\u00e7\u00f5es e antes de 2 meses ap\u00f3s cesariana ou qualquer complica\u00e7\u00e3o.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abEnxague\u00bb. Fa\u00e7a uma inspira\u00e7\u00e3o profunda e, em seguida, expire bruscamente em golpes, direcionando o esfor\u00e7o para o abd\u00f4men. Depois que o ar acabar, fa\u00e7a uma pequena pausa, evitando inspirar, e depois repita.<\/li>\n\n\n\n<li>\u00abSem ar\u00bb. Fa\u00e7a uma inspira\u00e7\u00e3o tranquila e uma expira\u00e7\u00e3o r\u00e1pida. Sem renovar o ar, retraia ao m\u00e1ximo o abd\u00f4men e mantenha-o assim o quanto conseguir. Depois, inspire novamente e repita.<\/li>\n\n\n\n<li>\u00abVibra\u00e7\u00e3o\u00bb. Ao inalar, tente relaxar ao m\u00e1ximo o abd\u00f4men, e ao expirar &amp;- tencionar.<\/li>\n\n\n\n<li>\u00abDrag\u00e3o\u00bb. Fa\u00e7a uma inspira\u00e7\u00e3o profunda pelo nariz e uma expira\u00e7\u00e3o massiva e intensa pela boca. Nesse momento, alterne entre relaxar e tensionar os m\u00fasculos abdominais.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 importante notar que a inspira\u00e7\u00e3o ap\u00f3s a reten\u00e7\u00e3o de ar de forma alguma deve ser abrupta &amp;- isso aumenta a carga sobre o cora\u00e7\u00e3o. O ar deve entrar nos pulm\u00f5es de forma calma e ritmada. Todos os detalhes da execu\u00e7\u00e3o dos exerc\u00edcios s\u00e3o analisados minuciosamente 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 \u00e9 contraindicada a gin\u00e1stica respirat\u00f3ria ap\u00f3s o parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">As contra-indica\u00e7\u00f5es diretas para a gin\u00e1stica respirat\u00f3ria s\u00e3o apenas o mal-estar da mulher ou manifesta\u00e7\u00f5es de alguma doen\u00e7a &amp;- aguda ou agravamento de doen\u00e7as cr\u00f4nicas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerc\u00edcios respirat\u00f3rios p\u00f3s-parto Respirar &#8211; o que pode ser mais natural? Esta a\u00e7\u00e3o constante e vital influencia enormemente o corpo. Ap\u00f3s o parto, uma mulher&#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":[700],"tags":[],"class_list":["post-9621","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt"],"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>Gin\u00e1stica respirat\u00f3ria p\u00f3s-parto para mam\u00e3es que amamentam | Momslab<\/title>\n<meta name=\"description\" content=\"A gin\u00e1stica respirat\u00f3ria p\u00f3s-parto ser\u00e1 o primeiro passo no caminho para alcan\u00e7ar a forma e energia desejadas - 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\/pt\/exercicios-respiratorios-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 Respirat\u00f3rios P\u00f3s-Parto\" \/>\n<meta property=\"og:description\" content=\"A gin\u00e1stica respirat\u00f3ria p\u00f3s-parto ser\u00e1 o primeiro passo no caminho para alcan\u00e7ar a forma e energia desejadas - 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