Apart from the regular body changes that occur during pregnancy, emotional changes are also significant. The overwhelming feelings that you feel are rather unexpressed most of the time. The conditional mood swings caused due to the pregnancy hormones have a huge impact on your mental stability during pregnancy. Breathing exercises will greatly help in calming down all the pregnancy.
Breathing exercises also help in the efficient removal of waste products and a plentiful supply of oxygen for both the mother and child. Effective breathing will purify and calms down the nervous system. It induces a feeling of pleasantness and well-being.
Check out these 3 effective breathing techniques during pregnancy,
#1. Breathing deeply from the stomach
This can be practiced while sitting in a comfortable position or lying down on the floor. Start relaxing with the deep breaths that move your stomach up and down. For additional motivation or concentration, you can try placing a toy or an object on your stomach. You can focus on the object, moving up and down to avoid distractions. This belly or diaphragmatic breathing is good for pregnancy as it results in 1/3rd more oxygen being inhaled than regular.
#2. Chest breathing
Chest breathing is a definite breathing technique that concentrates on the breath drawing from the chest, not deep. The concentration is placed on the rib cage and thoracic cavity expansion during inhalation and exhalation. This exercise can be practiced alone or with the stomach breathing alternatively.
#3. Shallow or chest breathing
Shallow breathing or chest breathing is a technique where you draw minimal breath into the lungs. This technique is highly recommended to reduce stress during pregnancy. Place one of your hands on the chest and the other on your belly to observe the quick moments during the inhalation and exhalation. Concentrate on your breath and try to breathe in and out gently. You can practice this multiple times a day whenever you feel comfortable or stressed.
While being pregnant, concentrating on your breathing will help you have a more peaceful and joyous experience. Practice yourself or seek support from your doctor to begin the new routine, and happy pregnancy!
Note: It is advisable to wait about three hours after a heavy meal or an hour or two after a light meal or regular snacks to practise breathing exercises!
*Information shared here is for general purpose. Please take doctors’ advice before taking any decision.