Breathing Exercises for Pregnant Women You know what they say about pregnancy- that you have to be eating for two. But here’s what they are missing out on saying – that you must also be breathing for two.
Practicing breathing exercises right from the first trimester can help you and your baby have a smooth-sailing pregnancy and labour. Breathing exercises: 1. 2. 3. 4.
Help nourish the mother and baby with plenty of fresh oxygen. Help relieve muscle cramps and joint pain pregnant women often experience. Help keep anxiety and stress in check. Help improve blood circulation and promote a healthy development of the foetus.
All in all, there are no reasons why you shouldn’t be considering these breathing exercises:
1. Pranayama: Pranayama, a combination of two words, prana meaning life force and yama meaning extension. This yogic practice truly helps you reach into the life force within you, and it involves just one thing – breathing. Still your mind and try this right now:
a. Breathe in, and notice thoughts as they arise. b. Breathe out, and notice thoughts as they dissipate. c. Give yourself permission to release your attachment to your thoughts during this time of meditation. d. Return to your life with a calm and clear open mind.
2. Abdominal Breathing: No matter what form of exercise it is, working the abdominal muscles forms the foundation of fitness. Abdominal breathing, therefore, is a great exercise for the expecting mommies especially because crunches aren’t an option anymore. Here’s how to practice it: a. Lie down with your back to the ground and knees bent. During the later stages of your pregnancy, try lying on your side. Get a cushion to make it more comfortable. b. Now, place your right hand on the belly and the left on your chest. c. Breathe in through your nose. d. You’ll feel your abdomen push your hand up. e. Your chest should be still during this process. f. Next, breathe out. You will feel your belly deflating when you exhale.
3. Roll Breathing: Whether pregnant or not, there is no better way to get to know the rhythm of your body than roll breathing. It’s also great for leg cramps and pains. Here’s how to go about roll breathing: a. Begin as you did in the abdominal breathing exercise – supine, with one hand on your belly and the other on your chest. b. Bend your knees. c. Repeat deep breathing for eight to ten breathing cycles. d. If you pay attention, you’ll notice that your abdomen will rise and then fall back while your chest rises – almost like a rolling wave. e. As you breathe out, make a whooshing sound as both your hands go down.
4.
Ujjayi Breathing:
This is a yogic practice that is highly recommended by many! Here is how you can do it: a. b. c. d.
Breathe in and out deeply through your nose. Keep your mouth closed throughout. As you breathe in, the air will make a hissing noise. As you breathe out, constrict your throat and make the sound of the ocean.
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