Pregnancy changes your body in a number of ways and can cause you to feel stressed out even before the delivery. Breathing techniques that promote relaxation are useful during pregnancy, both to relieve stress and to teach you how to control pain when labor begins. Tai chi, yoga, meditation and other practices provide useful breathing tips you can employ during your pregnancy.
Tai Chi
The diaphragmatic breathing, or deep breathing, techniques of tai chi are beneficial during pregnancy. Tai chi also helps improve the flow of oxygen and nutrients to the lower abdomen, which benefits a baby during a woman's pregnancy. The breathing techniques performed as part of tai chi also relax the body, aiding digestion and helping relieve nausea, loss of appetite and sleeplessness. When you begin labor, the ability to maintain a relaxed state and breathe deeply will facilitate the delivery.
Patterned Breathing
No single method of breathing is ideal for all people and all situations. Patterned breathing, or breathing at different rates and depths, enables you to find a method of breathing that works for you. Pregnant women can learn to use patterned breathing when they experience pain to alleviate its effects as well as the resulting stress, which will aid during delivery. A steady, practiced pattern of breathing is particularly beneficial during labor. Holding an ice cube in your hand while practicing breathing helps prepare you for the pain of delivery.
Yoga
The gentle breathing associated with yoga and meditation helps relax the body and alleviate morning sickness. Sit cross-legged in a quiet place while breathing deeply and slowly for 15 to 20 minutes. Repeat this two to three times a day. Combining gentle breathing with other visualization and meditation techniques can improve your state of relaxation, alleviating morning sickness and nausea.
Dyspnea
During pregnancy, you may feel short of breath due to changes in hormones and pressure on your diaphragm. Sit up straight or raise your head and back with pillows while you sleep to help relieve this shortness of breath, also called dyspnea. When you feel short of breath, lift your arms up above your head and take in long and deep inhalations.
