Ujjayi Breathing

Apart from deep breathing exercises, there are few yogic breathing techniques during pregnancy that
can help you. The best yogic exercise to try is ujjayi breathing. You can maximize your body’s energy
level with this particular yogic breathing exercise.

How To Do:
 Breathe in and out deeply through your nose.
 Keep your mouth closed throughout.
 As you breathe in, the air will make a hissing noise.
 As you breathe out, constrict your throat and make the sound of the ocean.

5 Benefits of Breathing Exercises During Pregnancy:

Why do we need to breathe right during pregnancy? Let’s find out!

1. As your baby grows, your body requires more oxygen to function at its optimum. Your baby too
needs adequate oxygen to grow properly. Shallow breathing is not sufficient to provide the body with
ample oxygen. But with these breathing exercises, your body will get the oxygen it needs.

2. Anxiety and stress are a part of the whole pregnancy experience. With breathing exercises, you can
stay calm and de-stress.

3. As you deep breathe, you provide your body with more oxygen. This in turn provides relief from
achy joints and muscles.

4. The one thing most pregnant women dread is labor. But if you practice breathing exercises
regularly, labor won’t be such a huge battle. It will allow you to manage your contractions and labor
pain better.

5. Most importantly, these exercises will help you stay ‘present’ during your pregnancy and labor.
They will allow you to enjoy the miracle that’s childbirth.

Pranayama
Yoga has a special place for pranayama, especially for improved breathing. It is an
exercise that allows you to develop a natural, controlled deep breathing pattern. A
pregnant woman usually takes shallow quick breaths which may not give the body ample
time to utilize all the oxygen and exhale the carbon dioxide. With pranayama, you can
focus on developing awareness of your breathing.
Also read: A Guide for First Time Parents
Pranayama can help you breathe well, with an equal balance of oxygen inhaled and
carbon dioxide exhaled and this can be very helpful for you and your child. Take deep
breaths and exhale at the same pace. Doing so will help you maintain a perfect balance
between oxygen inhaled and carbon dioxide exhaled.

Alternate Deep and Shallow Breathing

Get into a comfortable sitting position and relax your body. Then take one deep breath
and exhale slowly, taking the same amount of time in each. Now open your mouth wide
and inhale air from your mouth while simultaneously counting up to five. Repeat the
same cycle at least 20 times. You can perform this simple breathing exercise several
times a day.

Breathing from your Stomach

Sit in a comfortable place with your legs folded and breathe deep from your lower
abdomen, filling your belly with air. Breathe out the carbon dioxide at the same pace.
You can also do the exercise while lying on the bed. It will improve the oxygen intake and
stimulate blood circulation

Breathing from the chest

Stand upright and keep your feet parallel to each other. Keep your mouth closed and
take a deep breath counting till 10. Place your hands on your chest. However, take care
that you don’t press too hard on your chest. As you inhale, feel your hand move
outwards as your lungs expand. Hold your breath for a few seconds and then exhale
slowly. Take as much time to exhale as you did while inhaling fresh air.

Breathing is very important during pregnancy; it ensures efficient removal of waste products as well
as a plentiful supply of oxygen for both the mother and child. Effective breathing purifies and calms
the nervous system and induces a feeling of pleasant well-being.