Don’t let the pressures of pregnancy overwhelm you. Carrying Baby can of course cause anxiety and stress. These emotions are completely natural and you may feel them more often as you get later into your pregnancy. However, it is important to relax and take care of yourself so that your body and mind feel healthy and strong. An effective method to relieve anxiety and feel better is through relaxation breathing, which can even help you fall into a more restful sleep at night.
Breathing technique tips
Here are some breathing technique tips to help you relax. Relaxation breathing can be performed all throughout your pregnancy and it is easy to do!
- Consciously control your breathing. Slowly inhale and exhale, taking deep breaths
- While slowly inhaling, feel your ribcage expanding and allow your lungs to fill completely
- While slowly exhaling, feel your navel area sinking and empty your lungs completely while preparing for the next breath
- Inhale and exhale slowly and rhythmically
- Do not take deep breaths very quickly because you could hyperventilate
- Repeat about four times, and perform the exercise at least twice a day or as needed
- Relaxation breathing in the fresh air is ideal but feel free to do it wherever you feel most comfortable
Attending yoga classes can also be very helpful for learning relaxation breathing techniques, as many yoga instructors have experience teaching pregnant women (or better yet, have been pregnant themselves!). Staying relaxed is a great way to encourage a healthy pregnancy.
- S Narendran, R Nagarathna, V Narendran, S Gunasheela, HR Nagendra. “Efficacy of yoga on pregnancy outcome.” Journal of Alternative and Complementary Medicine. 11(2):237-44. Web. 4/5/2015.
- Radboud University. “Stress during pregnancy related to infant gut microbiota.” ScienceDaily. ScienceDaily, 1/26/2015. Web.
- Mayo Clinic Staff. “Stress management – Stress Basics.” Mayo Clinic. Mayo Clinic, 4/8/2014. Web.
- “Shortness of breath.” March of Dimes. March of Dimes, 8/9/2015. Web.