Daniela Knaan
UX/UI Designer at - AdobeThe importance of breathing is in my opinion really underestimated. Surprising, given that it has so many proven health benefits- both mental and physical. But it is never too late to learn to breathe and use this tool daily. And if you are pregnant, you may have no idea, just what a big favor you are doing yourself and your baby. You are about to be seeding the most valuable ability in your baby- calmness. Your baby feels your stress levels and they impact his later life.
Furthermore, children adapt to the breathing patterns of the adults surrounding them from a really young age. We will come to the benefits in just a moment… breathing will be your number one tool for connection, to go through birth and a lifetime gift for your child. Let`s dive in.
The Benefits Of Breathing
1. Reduced Stress and Anxiety: Controlled breathing can help calm the mind and reduce stress levels, leading to a more relaxed pregnancy experience.
2. Improved Oxygen Supply: Deep breathing ensures that more oxygen reaches the mother and the baby, promoting better overall health.
3. Pain Management: Effective breathing techniques can help manage pain during labor, making contractions more bearable and reducing the need for pain medication.
4. Enhanced Focus and Relaxation: Breathing exercises can improve concentration and relaxation, essential during labor and delivery.
5. Better Sleep: Practicing breathing techniques can promote better sleep by calming the nervous system and preparing the body for rest.
6. Lower Blood Pressure: Regular practice of breathing exercises can help maintain healthy blood pressure levels during pregnancy.
7. Improved Digestion: Deep breathing can stimulate the digestive system, helping to alleviate common pregnancy-related digestive issues.
8. Increased Energy Levels: Proper breathing techniques can increase energy levels by improving oxygen flow and reducing fatigue.
9. Emotional Stability: Breathing exercises can help balance emotions and reduce mood swings, promoting a more positive pregnancy experience.
10. Preparation for Labor: Learning and practicing breathing techniques can prepare expectant mothers for the various stages of labor, helping them stay calm and focused during delivery.
During the last couple of months stress hormones from your blood flow enter the fetal environment. Your baby depends on this environment for their well-being and safety. So with breathing and other calming practices like yoga asana and meditation, you can promote a better environment for your baby, and give them the gift of calmness for years to come.
Let`s go even further- children adapt the breathing patterns of the adults surrounding them from an early age. So working on your own breathing patterns and habits, you seed this in your child. Helping them to a healthy habit for years to come.
Different Breathing Techniques For Pregnancy
Deep Conscious Belly Breathing
Deep Belly Breathing Instructions
Find a Comfortable Position
– Sit or lie down in a comfortable position. Ensure your back is straight if sitting, or lie flat on your back with your knees bent.
Place Your Hands
– Place one hand on your chest and the other on your belly, just below your ribcage.
Inhale Slowly
– Take a slow, deep breath in through your nose. Focus on filling your belly with air. You should feel your belly rise, pushing your hand up, while the hand on your chest remains relatively still.
Exhale Fully
– Exhale slowly and completely through your mouth. Allow your belly to fall naturally as you breathe out. You should feel the hand on your belly go down.
Continue the Rhythm
– Repeat the process, aiming for a slow and steady rhythm. Inhale for a count of 4, hold for a count of 2, and exhale for a count of
Stay Relaxed
– Keep your shoulders relaxed and try to release any tension in your body as you breathe.
Practice Tips
– Start with 5-10 minutes of practice daily, gradually increasing the duration as you become more comfortable.
– Use this technique whenever you need to relax or prepare for sleep, and during labor to help manage contractions.
Deep belly breathing is a simple yet powerful technique to enhance relaxation and overall well-being during pregnancy.
Humming Bee Breathing
Humming Bee Breathing Instructions
Find a Comfortable Position:
– Sit in a comfortable position with your back straight and shoulders relaxed. You can sit cross-legged on the floor or in a chair with your feet flat on the ground.
Close Your Eyes
– Gently close your eyes and take a few deep breaths to settle into a relaxed state.
Prepare Your Hands
– Place your index fingers on the cartilage between your cheek and ear (the tragus). You can also use your thumbs to gently press on the tragus if it’s more comfortable, and place the other fingers on the forehead and temples.
Inhale Deeply
– Take a deep breath in through your nose, filling your lungs completely.
Create the Humming Sound
– As you exhale, gently press on the cartilage to close your ears and make a deep, steady humming sound like a bee. The sound should be smooth and continuous, and you should feel the vibration in your head.
Focus on the Sound:
– Concentrate on the humming sound and the vibrations it creates. This helps to calm the mind and enhance the relaxing effect of the practice.
Repeat the Process
– Continue the cycle for 5-10 breaths, or as long as comfortable. Inhale deeply through the nose and exhale with the humming sound.
Relax and Breathe Normally
– After completing the practice, sit quietly for a few moments, breathing normally and noticing the sense of calm and relaxation.
Practice Tips
– Practice Humming Bee Breathing in a quiet, comfortable space where you won’t be disturbed.
– Use this technique whenever you need to reduce stress, anxiety, or improve focus, and especially during moments of tension or restlessness during pregnancy.
Humming Bee Breathing is a powerful technique for calming the mind, reducing stress, and promoting overall well-being during pregnancy.
Anulum Vilom Breathing
Anulom Vilom Breathing Instructions
Find a Comfortable Position:
– Sit in a comfortable position with your spine straight and shoulders relaxed. You can sit cross-legged on the floor or in a chair with your feet flat on the ground.
Prepare Your Hand:
– Use your right hand for the nostril alternation. Place your right thumb on your right nostril and your right ring finger on your left nostril. Your index and middle fingers can rest on your forehead or stay folded.
Close the Right Nostril and Inhale:
– Close your right nostril with your right thumb. Inhale deeply and slowly through your left nostril.
Close the Left Nostril and Exhale:
– Close your left nostril with your right ring finger. Open your right nostril and exhale slowly and completely through your right nostril.
Inhale Through the Right Nostril:
– With your left nostril still closed, inhale deeply and slowly through your right nostril.
Close the Right Nostril and Exhale:
– Close your right nostril with your right thumb. Open your left nostril and exhale slowly and completely through your left nostril.
Continue the Cycle:
– This completes one round of Anulom Vilom. Continue the cycle by inhaling through the left nostril, exhaling through the right, inhaling through the right, and exhaling through the left. Aim for 5-10 minutes of practice.
Practice Tips
– Maintain a slow and steady breath throughout the practice. Each inhale and exhale should be smooth and controlled.
– Start with a few minutes each day and gradually increase the duration as you become more comfortable with the practice.
– Focus on your breath and try to clear your mind of distractions.
Anulom Vilom (Alternate Nostril Breathing) is an effective technique to balance the mind and body, reduce stress, and enhance respiratory function. It is especially beneficial during pregnancy for promoting calmness and mental clarity.
Yoga Poses To Connect With Your Baby
Bound Angle Pose
Sit on your mat, anchor through your sit bones, and bring the soles of your feet together, resting your legs to the sides. lengthen through your spine.
Thunderbolt Pose
Start by kneeling on the floor with your knees together and your big toes touching. Sit back on your heels, so your buttocks rest on your heels and your calves are flat against the floor. Keep your back straight, and shoulders relaxed, and place your hands on your thighs with palms facing down. Your head should be aligned with your spine, and your gaze can be forward or with your eyes gently closed. Vajrasana is a stable, grounding pose that is excellent for meditation, digestion, and calming the mind.
Childs Pose
Start by kneeling on the floor with your big toes touching and your knees either together or slightly apart for more comfort. Sit back onto your heels, then slowly lower your torso forward, bringing your forehead to the floor. Extend your arms out in front of you with palms facing down, or you can bring your arms alongside your body with palms facing up. Let your chest rest on or between your thighs, and breathe deeply, allowing your body to relax fully into the pose. Child’s Pose is a restful posture that gently stretches the back, hips, and thighs while calming the mind.
Warrior Pose
Start by standing in Mountain Pose (Tadasana) with your feet hip-width apart. Step your right foot back about 3-4 feet, turning your right foot out slightly (around 45 degrees). Bend your left knee so that it’s directly above your left ankle, forming a 90-degree angle, while keeping your right leg straight and strong. Square your hips and shoulders toward the front of the mat. Raise your arms overhead with your palms facing each other or touching, and reach up through your fingertips. Keep your gaze forward or slightly upward. Hold the pose, then switch sides by stepping your left foot back and repeating the process. Feel your strength and stamina for both you and your baby.
Savasana
During pregnancy lie on your side and prop yourself with a cushion between your legs, maybe under your belly and head. Place one hand on your belly and relax through long and deep breaths, imagining the breath going into your belly, surrounding your baby, and providing them with everything they need.
Those Poses allow us to focus and go inwards, connecting with ourselves, our breath, and baby. Take a few moments in each pose to feel your breath going down expanding your belly. Breathe for both of you.
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