Breathwork for Nausea and Fatigue During Pregnancy

November 04, 2021, Publisher: Breath Hub

Breathing exercises that help us physically, emotionally and mentally in every moment of our lives are especially crucial during pregnancy. Problems such as shortness of breath and difficulty breathing during pregnancy can be eased with conscious breathing exercises. Mindful breathing increases the oxygen level in the body to support the baby’s growth and alleviates the uncomfortable pregnancy symptoms such as morning sickness and fatigue. It also provides deep relaxation by reducing the stress level and aids in sleeping.

You can practice breathing exercises throughout your pregnancy to make sure you have a healthy and comfortable pregnancy. Just remember not to practise any method where you need to contract your belly or hold your breath for extended periods. Take a break if you feel dizziness or numbness at any time. Here are 4 excellent breathing techniques that will help you during your pregnancy. You can practise these for 5-10 minutes or for as long as you need.

1. Diaphragmatic Breathing

Diaphragmatic or belly breathing is one of the most beneficial exercises that can be practised during pregnancy. By increasing lung capacity, it helps the body to use oxygen more efficiently. It is a very effective technique for easing pain, fatigue and stress.

How to practise diaphragmatic breathing

  • ● We’ll breathe through the nose in this practice.
    ● Sit or lie down in a comfortable position with your back straight and close your eyes.
    ● Put one hand on your stomach and one hand on your chest.
    ● Slowly begin extending your inhalations and exhalations as you observe the natural rhythm of your breathing. Focus on breathing more slowly and deeply each time.
    ● Now, calmly take a deep diaphragmatic breath and exhale calmly again.
    ● Notice how your belly rises as you inhale and falls as you exhale.
    ● As you keep breathing like this, focus on bonding with your baby and feeling love and compassion with every breath.

2. Roll Breathing

This exercise helps us use our diaphragm and lungs at their highest capacity. It is a very effective method for relaxing tight muscles and reducing stress.

How to practise roll breathing

  • ● During this exercise, we’ll calmly take deep breaths through the nose and exhale through pursed lips as if we’re whistling.
    ● Lie on your back, bend your knees and place one hand on your belly and the other on your chest.
    ● Pay attention to the movement of your hands while breathing deeply for a while.
    ● Take a couple of diaphragmatic breaths, making sure only the hand on your stomach is rising and falling.
    ● Then, take another deep belly breath and this time, let it rise towards your chest.
    ● As you exhale, first let go of your chest and then your belly.
    ● You will notice that your belly and chest are rising and falling like a wave, in a rolling motion.
    ● Make sure to relax your whole body as you exhale.

3. Rhythmic Breathing

This exercise offers a very effective solution against morning sickness and early pregnancy fatigue. It will help relieve muscle and joint pain and make you feel well-rested and refreshed.

How to practise rhythmic breathing

  • ● In this exercise, we’ll breathe in through the nose and out through the mouth. We’ll keep the duration of inhalation and exhalation equal. For example, you can breathe in for a count of 5 and breathe out for a count of 5.
    ● Sit upright, cross-legged on a cushion on the floor.
    ● Breathe in calmly and feel the ground underneath you supporting your body.
    ● Make sure to let go of all the tension in your body as you exhale.
    ● Bring your attention away from the discomfort in the stomach and throat area to your breathing rhythm instead. Keep your awareness on your breath.
    ● After breathing like this for a few minutes, begin slowing down and deepening your breathing.
    ● As your breathing slows down, you will feel more relaxed.

4. Pelvic Breathing

This exercise is very effective for relaxing the body and releasing tension. It is also helpful in preparing the body for childbirth by relaxing the pelvic muscles.

How to practise pelvic breathing

  • ● In this exercise, we’ll breathe in through the nose and out through the mouth.
    ● Sit cross-legged on a cushion with your back against the wall.
    ● Open your mouth slightly to relax your jaw.
    ● Close your eyes and bring your attention to your breath.
    ● Take a calm, deep breath.
    ● As you exhale, bring your attention to the pelvic floor.
    ● Make sure to soften and relax the pelvic floor with each exhale.
    ● Breathe this way 5 times.
    ● Inhale deeply and let it go with an “Ooo” sound and repeat 5 times. Then, repeat the same exercise with an “Aaa” intonation 5 times.
    ● Feel the vibration in your body all the way down to the pelvic floor as you tone. Let go of all the tension in your body and soften your pelvic floor with each exhale.

On Breath Hub, you can find breathing exercises to help you through pregnancy and in all other areas of life. Listen to the guided sessions to experience deep relaxation, concentration, revitalization and balancing through breathwork.