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Various Breathing techniques during Pregnancy

Various Breathing techniques during Pregnancy

by: Dr. Meenu Verma
Sr. Physiotherapist

Pregnancy demands extra care and special effort to stay healthy. Breathing is very effective during pregnancy. It provides calmness, relaxation and more oxygen for your baby, your muscle and your uterus. It also reduces anxiety, pain, and depression. It also helps to prepare you for labor’s pain.

Yoga Breathing Techniques:

Some breathing techniques which will improve circulation, oxygen intake and support the body’s normal functioning to provide better nutrition and oxygen to the baby.

  • Pranayama– It is an exercise that allows you to develop natural, controlled deep breathing pattern. Focus on developing awareness of your breathing, with pranayama. It can help you breathe well with an equal balance of oxygen in and carbon dioxide out and this can be very helpful for you and your child.
  • Alternate deep and shallow breathing– In this, go into a comfortable sitting position and relax your body. Then take one deep breath and out it slowly.

Now, open your mouth wide and inhale air from your mouth while counting up to five. Repeat the same cycle at least 20 times and perform it several times a day.

  • Breathing from the chest– Stand upright and keep your feet parallel to each other. Keep your mouth closed and take a deep breath while placing your hands on your chest. And during inhalation feel your hand move outwards as your lung expand and then exhale slowly. In this avoid deep, quick, forceful breath when you are pregnant.
  • Breathing from your stomach– Sit in a comfortable place with your legs folded like in palthy position and take a deep breath through the nose and fill your abdomen with air and then breathe out carbon dioxide from a mouth. You can also perform this exercise while lying on the bed. It will improve oxygen intake and improve circulation.

It is important that you follow the steps of the breathing exercises well. Please also note that it is better that you consult a yoga specialist and a gynecologist for the right guidance.

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