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4 Breathing exercises every pregnant woman should do

Quick Bites:

  • You can perform these exercises any time you want.
  • Don't take sudden breaths with too much pressure.
  • Avoid holding your breath while pregnant.

You would need improved oxygen and blood circulation during pregnancy to keep yourself and the baby safe. Some breathing exercises can help you get better oxygen supply for yourself and your baby.


Pregnancy demands extra care and special efforts to stay healthy. Apart from making lifestyle changes and developing healthy habits, every pregnant woman should also regularly perform some breathing exercises. Such exercises can improve oxygen intake, circulation and support the body's normal functioning so as to provide better nutrition and oxygen to the baby.

The benefits of these breathing exercises may increase if they are coupled with other regular physical exercises. You should also try these breathing exercises for improved circulation of oxygen and blood in the body.


Pranayama

Yoga has a special place for Pranayama, especially for improved breathing. It is an exercise that allows you to develop natural, controlled deep breathing pattern. We usually take shallow quick breaths which may not allow our body ample time to utilize all the oxygen and exhale the carbon dioxide. With pranayama, you focus on developing awareness of your breathing.

Pranayama can help your breathe well, with an equal balance of oxygen inhaled and carbon dioxide exhaled and this can be very helpful for you and your child. Take deep breaths and exhale at the same pace. Doing so will help you maintain a perfect balance between oxygen inhaled and carbon dioxide exhaled.

Alternate deep and shallow breathing

Get into a comfortable sitting position and relax your body. Then take one deep breath and exhale slowly, taking the same amount of time in each. Now open your mouth wide and inhale air from your mouth while simultaneously counting up to five. Repeat the same circle at least 20 times. You can perform this simple breathing exercise several times a day.

Breathing from your stomach

Sit in a comfortable place with your legs folded and breathe deep from your lower abdomen, filling your belly with air. Breathe out the carbon dioxide at the same pace. You can also do the exercise while lying on a bed. It will improve the oxygen intake and stimulate blood circulation. 

Breathing from Chest

Stand upright and keep your feet parallel to each other. Keep your mouth closed and take a deep breath counting till 10. Place your hands on your chest. However, take care that you don't press too hard on your chest. As you inhale, feel your hand move outwards as your lungs expand. Hold your breath for a few seconds and then exhale slowly. Take as much time to exhale as you did while inhaling fresh air.


Perform these exercises regularly for best results, however, avoid taking deep, quick, forceful breathe when you're pregnant. Techniques such as bhastrika and kapalabhati are not recommended during pregnancy. Breathing quickly and forcefully could make you feel faint, light-headed and dizzy.

Benefits

These breathing exercises can help you to help the following benefits:
  • Better circulation of blood, which is good for you and your growing baby.
  • Imporved flow of oxygen 
  • Improved detoxification
  • Reduced stress and improved relaxation.

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