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Deep breathing exercises helps to improve the capacity of the lungs and hence prevent breathlessness.
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Deep Breathing:
• Deep breathing exercises are safe and can be done anytime
during the pregnancy unless otherwise advised by the doctor
• During pregnancy as uterus grows in size, lung capacity
reduces leading to breathlessness
Exercise Technique # 1:
1. Sit in a comfortable position with your back erect.
2. Now, put one hand on your chest and the other on your
abdomen. This is to ensure that are doing the exercise
properly.
3. Now, breathe in slowly. Imagine your body as a balloon
which is being filled with air.
4. Let your lungs fill, let your rig cage expand and let your
abdomen bulge and expand right up to the pelvis.
5. Remember, you do not have to hold your breath.
6. Now, exhale slowly. Feel your abdomen relaxing, your rib
cage relaxing, and your lungs slowly emptying out.
7. Repeat this breathing pattern 24 to 32 times every day.
• You may divide this in smaller sets of 4-6 each, done 6-8
times a day.
Exercise Technique # 2:
• You can also do this exercise with a slight variation.
1. In this version, the difference is, that once you have inhaled,
you have to exhale from your mouth, & not from your nose as
we showed earlier.
• This exercise will prepare you to use both your nose & mouth
for breathing, which will prove beneficial in the labor stage.
• As you start to get comfortable, you can start timing yourself.
Ideally, you should be able to do 5 complete breaths in one
minute.
Warning Signs:
• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leakage or bleeding from the vagina
• Dizziness
• Exceptional fetal activity
Tips
• Do deep breathing in fresh air every morning
• Avoid air conditioned environments
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