Breathing exercises are a profound way to calm your mind, relax your body, and support well-being. During pregnancy and labor, they help reduce stress and prepare for childbirth. Here are three simple yet effective exercises I love.
Alternative Nostril Breathing: Pregnancy Balance
This calming technique balances your nervous system and promotes relaxation, with a pregnancy-friendly variation.
How to Do It:
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Lie on your back with legs elevated against a wall or sit upright.
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Close your left nostril with your finger and inhale through the right nostril.
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Close your right nostril and exhale through the left nostril.
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Inhale through the left nostril, then close it and exhale through the right nostril.
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Repeat for a few minutes, focusing on steady, smooth breaths.
This variation helps reduce swelling and fosters deep relaxation.
Long Exhale Breathing: Calm Your Brain
Extending your exhale longer than your inhale activates your body’s relaxation response, signaling safety to your brain.
How to Do It:
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Sit or lie comfortably.
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Inhale through your nose for a count of 4.
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Exhale through your nose for a count of 6.
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Gradually increase to inhale for 6, exhale for 8, or longer.
This practice is great for reducing stress and finding calm during pregnancy or daily life.
Belly Breathing: Relaxation for Labor
Belly breathing uses deep, diaphragmatic breaths to release tension and relax the body, countering labor contractions.
How to Do It:
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Sit or lie comfortably, with one hand on your belly and the other on your chest.
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Inhale deeply through your nose, expanding your belly.
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Exhale gently through your nose, letting your belly deflate.
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Repeat, keeping your chest still and focusing on your breath.
This practice encourages relaxation, helping your body work efficiently during labor.
Closing Thoughts
These exercises help you relax, connect with your body, and prepare for labor and motherhood.