Breathing during pregnancy – a key to well-being and preparation for childbirth

How Pregnancy Affects Your Breathing

During pregnancy, your body changes in several ways, which can affect your breathing:

• Your growing belly can make it harder to breathe deeply.
• Hormones and stress may lead to shallow breathing.

Shallow breathing, where the air mostly moves in the upper chest, can create tension around the neck, shoulders, and jaw. This may result in tension headaches and stiffness in the upper back.

Deep breathing, where the air fills your belly, sides, and back, helps your body relax and reduces tension.

Benefits of Deep Breathing During Pregnancy

• Reduces stress and tension – allows your body to relax, benefiting both you and your baby.
• Prepares you for labor – practising deep breathing helps you manage pain and stress during childbirth.
• Supports the pelvic floor – proper breathing during exercise reduces discomfort and the risk of incontinence.
• Improves overall wellbeing – oxygenating the body properly and releasing tension strengthens both physical and mental health.

How to Practice Deep Breathing During Pregnancy

• Sit or lie comfortably with a straight back.
• Inhale slowly through your nose, feeling your belly and sides expand.
• Exhale slowly through your mouth, feeling your belly fall.
• Repeat for 5–10 minutes each day.

Tip: Place your hands on your belly and sides to feel how the air fills your torso. This also boosts body awareness and helps you practice different breathing techniques for labor.