Pregnancy Breathing Exercises
A mother-to-be experiences many things during her pregnancy. Unfortunately, some of these are not so pleasant, such as nausea, fatigue and stress. Deep breathing exercises are an easy, effective way to help combat those issues. In addition, practicing these techniques can also help prepare her for the long haul of labor.
The Facts
Most pregnant women want to take care of their unborn children from the very start. But many don't realize that a major part of this includes breathing correctly. When you breathe properly, your diaphragm gently massages your organs and muscles by moving them up and down. If you breathe incorrectly, bad air gets left in your lungs and cuts off the good air that flows to your placenta, which supplies air to your baby.
Function
To begin, sit in a comfortable, supported position. Rest your hand on your stomach and inhale through your nose. If you are experiencing nasal congestion, like some pregnant women do, you can breathe through your mouth. Your abdomen should extend outward as it fills with air. After you have inhaled as much and as deeply as you can, pause for a few seconds, then slowly exhale as your stomach returns to its normal position. Repeat this procedure several times, working up to about 10 twice daily or more, as needed. Once you are familiar with this breathing technique, practice it while lying on your left side.
Benefits
Deep breathing exercises can help you manage morning sickness, as well as relieve the stress and tension on your body that occurs when you are pregnant. These techniques can also help manage pains associated with pregnancy, such as a sore back, tired feet, headaches and cramping. When performing the exercises, as you exhale, imagine the problem leaving your body.
Additionally, deep breathing can help relax the body and relieve tension. It can even lower blood pressure. Using these techniques can also improve your circulation system, helping to relieve swelling and congestion.
Effects
Practicing deep breathing techniques can help with and prepare expectant mothers for labor. Breathing this way can ease the pain of contractions and help you concentrate. If you take shallow breaths, that is, only using your chest, you can actually become anxious, which causes more pain. But using your stomach to breathe slowly can provide relief.
Considerations
If you feel dizzy or lightheaded during the exercises, it is likely that you are breathing too fast and need to slow down. When you breathe, your whole body should relax. Also, as you go further into your pregnancy, it may become difficult to practice these techniques as your growing uterus presses against your ribs and diaphragm. But breathe as deeply as you can. You and your baby will benefit greatly.
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