3 Breathing Techniques for a Relaxing Pregnancy (Plus YouTube Videos)
The three most popular breathing techniques for a calmer pregnancy are deep breathing (slow, full breaths in through the nose and out through the mouth), belly breathing (hands on the belly, breathing so the abdomen rises and falls), and visualization (picturing yourself calmly through each stage of birth). Practiced for a few minutes a day, they can ease stress and anxiety, support better sleep, and help you feel more prepared for labor.
Feeling stressed?
Pregnancy can be joyful, but it can also be stressful. Many women feel anxious about the birth and about becoming a parent. There are many ways to handle stress during pregnancy, such as exercise or prenatal yoga, and one of the best is breathing exercises.
What are the benefits of mindful breathing in pregnancy?
- They can calm and relax you, easing stress and anxiety.
- They can improve the quality of your sleep.
- They can help regulate blood pressure.
- They can support circulation and digestion.
- They can lift your energy levels.
Breathing exercises can also help you connect with your baby, adding a deeper sense of bonding.
The best breathing exercises for pregnancy
The three most popular are deep breathing, belly breathing, and visualization.
Deep breathing
Deep breathing relaxes the mind and body. You take in a large breath, hold it briefly, then release it slowly so your muscles relax. To do it standing, stand with your feet shoulder-width apart and hands on your hips. Breathe in through your nose, filling your lungs as much as possible, then exhale slowly through your mouth. Repeat 10 times. You can also do it lying down: lie on your back with knees bent and one hand on your abdomen; as you inhale, let your stomach expand; as you exhale, draw your stomach muscles in. Repeat 10 times. Try it next time you feel overwhelmed.
Belly breathing
Belly breathing is one of the best ways to oxygenate your blood and ease stress, and a good way to prepare for childbirth. Place your hands on your belly and inhale deeply through your nose. As you exhale, imagine your belly button moving back toward your spine. Repeat about 10 times, or as long as is comfortable. You can do it standing, sitting, or lying down, any time of day. Always listen to your body and stop if you feel dizzy or lightheaded.
Visualization
Visualization helps prepare your mind for birth. Find a comfortable place to sit or lie down, close your eyes, and take a few deep breaths. Picture yourself moving calmly through each stage of pregnancy and birth: feeling strong as your baby grows, going into labor, giving birth safely, and holding your baby. A few minutes a day can help calm your nerves and ease anxiety.
YouTube videos to practice breathing in pregnancy
A few of our favorite tutorials:
Deep Breathing Exercise (Homeveda Parenting): a step-by-step guide to deep breathing.
Prenatal Meditation (YogaCandi): a guided meditation with simple relaxation techniques.
Breathing Yoga Asanas During Pregnancy (Nishta): breathing exercises to ease pressure on the lungs and diaphragm.
Yoga with Adriene, Prenatal Yoga Series: gentle poses and breathing for pregnant women.
Don't forget to read our post on the best perineal massage videos on YouTube.
Listen to your body and relax
These are some of the best breathing exercises for pregnancy, and they help you stay calm and relaxed. There are other things worth considering too, such as essential oils, nutrition, affirmation cards, and good sleep. Take it slow, and if something doesn't feel right, stop and consult your healthcare provider.
Frequently asked questions
What breathing techniques are best during pregnancy?
Deep breathing, belly breathing, and visualization are the three most popular and easiest to learn.
How do I do belly breathing?
Hands on your belly, inhale through your nose so the belly rises, then exhale slowly drawing the belly button back toward your spine. Repeat about 10 times.
Does breathing practice help during labor?
Many people find that practiced breathing helps them stay calmer and pace themselves through contractions. It's commonly taught in childbirth classes.
How often should I practice?
A few minutes a day is enough to get comfortable with the technique. Stop if you feel dizzy or lightheaded.
As part of birth preparation, many midwives suggest perineal massage from week 34. The perineal massage tool from Perimom makes it easier to do on your own at home.
