As your baby grows, you may notice that she seems to be crowding your lungs, making it difficult for you to get a deep breath. Breathing is especially important during pregnancy. Deep breathing ensures that your baby is getting plenty of oxygen, and can also help you cope with labor pain.
Posture
Good posture is the easiest way to ease your breathing during pregnancy. If you notice that it is difficult to get a deep breath, examine your posture. Straighten your back and align your shoulders directly over your hips. Raise your chest above your belly to relieve pressure on your lungs. Take several slow, deep breaths. Place your hands on your belly. Feel your abdomen expand as you inhale. Inhale through your nose and exhale through your mouth. As you exhale, feel your abdomen contract. Take a few moments several times per day to focus on your posture and breathing.
Chest Stretches
Stretching your chest muscles will help open your lungs, allowing you to breathe more easily. Place your hands on either side of a doorway at shoulder height. Stand in the doorway and lean forward slightly until you feel the stretch across your chest. Be careful not to lean too far forward. As your body grows, your center of balance shifts forward, increasing your risk of falling. Hold the stretch for 10 to 20 seconds, then relax. Repeat this five times.
You can also do torso stretches to open up your chest area. Sit cross-legged on the floor or a towel. Place your right hand behind you and your left hand on your right foot. Slowly twist until you feel the stretch in your upper torso. Hold the stretch for several seconds, then relax and return to your starting position. Reverse the position to stretch the other direction.
Prenatal Yoga
Conscious breathing is a cornerstone of yoga practice. Several classic poses are ideal for easing your breathing while pregnant. Do the child's pose to stretch your back and to relax at the end of the day. Sit on your knees on a yoga mat or carpeted floor. Stretch your arms out in front and let your forehead rest comfortably on the floor.
The warrior's poses open up your torso and help you focus on posture and balance. From a standing position, step back with your left foot. Lower your torso into the stretch until your right knee is directly above your right foot. Stretch your right arm out in front of you and your left arm to the rear. Hold for five to 10 seconds, then repeat on the other side.
A prenatal yoga class is a good way to learn yoga postures and breathing techniques. If a prenatal yoga class is not available in your area, take a standard yoga class but let your instructor know that you are pregnant. A good video yoga class will help you learn poses, but you will not have an instructor available to correct your posture.
