Deep breathing exercises during pregnancy

Anjali SharmaFitness, Prenatal Exercises

Deep breathing exercises during pregnancy will help you develop lung capacity. During pregnancy, your uterus grows, and it crowds against your rib cage, causing you breathlessness.  Practicing deep breathing will reduce breathlessness you usually encounter in the third trimester. The increased lung capacity will also help you perform other breathing exercises during labor.

Note that it is best to do deep breathing in the morning and in fresh air. Avoid air conditioned environments while performing such exercises.

Deep Breathing Exercise during Pregnancy

  1. Sit in a comfortable position, making sure that your back is erect
  2. Place one hand on your chest and the other one on your abdomen to ensure that you are breathing correctly.
  3. Breathe in slowly, fill your lungs and feel your rib cage and abdomen expand. Imagine that your body is a balloon and you are filling it up with air.
  4. Remember not to hold your breath for long. Slowly exhale and feel your abdomen, rib cage relax, and your lungs empty.
  5. Repeat 24-32 times daily.

Deep Breathing Exercise with a Blow

Teenage girl standing with mouth open

You will need to learn to use both your nose and your mouth for breathing. This exercise give you the benefit of deep breathing and help prepare you for labor breathing.

  1. Sit in a comfortable position, making sure that your back is erect.
  2. Place one hand on your chest and the other one on your abdomen to ensure that you are performing the exercise correctly.
  3. Breathe in slowly, fill your lungs, feel your rib cage and your abdomen expand. Remember not to hold your breath.
  4. Now slowly exhale, but the difference here is that you will slowly exhale through the mouth.
  5. Repeat 24-32 times daily

As you become comfortable doing the above, start timing yourself. You should ideally aim at completing 5-6 breaths in one minute.

Deep breathing exercises during pregnancy was last modified: September 23rd, 2016 by Anjali Sharma