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:

• The growing bump can make it harder to breathe deeply.
• Hormones and stress levels may lead to shallow breathing.

Shallow breathing, where the air moves mainly in the upper chest, can cause tension around the neck, shoulders, and jaw. This may lead to tension headaches and stiffness in the upper back.

Deep breathing, on the other hand, where the air fills your belly, sides, and back, helps the body relax and reduces these tensions.

Benefits of Deep Breathing During Pregnancy

• Reduces stress and tension – allowing your body to relax, which benefits both you and your baby.
• Prepares you for labour – practising deep breathing teaches you to manage pain and stress during childbirth.
• Protects the pelvic floor – correct breathing during exercise reduces discomfort and the risk of incontinence.
• Boosts wellbeing – both physical and mental health are strengthened when the body is properly oxygenated and tension is released.

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 back.
• Repeat for 5–10 minutes daily.

Tip: Place your hands on your belly and sides to feel how the air fills your torso. This also increases body awareness and prepares you for various breathing techniques during labour.