Breathing exercises for pregnant women: learning to breathe correctly for an easy and painless birth

One of the key conditions for a painless and easy delivery is proper breathing. It is this technique that is primarily taught in courses for expectant mothers.

Doctors recommend learning to control your breathing from the very beginning of pregnancy, because such exercises, in addition to preparing for childbirth, significantly help your body cope with numerous stresses, improve your health, calm and relax.

Special breathing exercises will help you master proper breathing techniques.

Breathing exercises - benefits

There are several breathing exercises. What benefits can expectant mothers get from them?

Breathing exercises:

• they are taught to breathe in such a way as to compensate for the decreasing volume of the lungs due to the enlarging uterus;
• improve blood circulation;
• teach the ability to quickly relax and relieve stress;
• have a beneficial effect on the functioning of the nervous and cardiovascular systems;
• increase the supply of oxygen to the baby’s bloodstream and the woman’s brain;
• relieve uterine tone;
• normalize blood pressure;
• reduce the manifestations of toxicosis in the first half of pregnancy;
• strengthen the bronchi;
• cleanse the lungs;
• gently massage internal organs;
• help strengthen the immune system;
• burn extra calories.

Gymnastics for pregnant women: with the help of exercises for an easy birth

The saying that movement is the basis of life has been known since the time of Aristotle. Since then, it has not been in doubt, but many continue to lead a sedentary lifestyle, looking for reasons why they cannot exercise.

Some women perceive pregnancy as a disease, and not as a natural state, and believe that any stress is harmful to them. This approach is completely wrong.

During pregnancy, heavy loads are contraindicated for a woman, and walks in the park or gymnastics for pregnant women will improve blood circulation and prepare the pelvic muscles for bearing a baby and for childbirth.

Many women do not do gymnastics during pregnancy so as not to harm the unborn baby. But exercise is an incentive to maintain health, because gymnastics for pregnant women allows you to:

• improve blood supply to the pelvic organs, digestion and metabolism, adapt to the new situation;
• ensure a good blood supply to the uterus and placenta, create conditions for the supply of sufficient oxygen to the fetus;
• strengthen the muscles of the abdomen, back and pelvis, which will maintain posture and reduce discomfort in the lower back, and labor will proceed without complications;
• learn proper diaphragmatic breathing and behavior during contractions, which will help the mother and baby to more easily endure the period of childbirth;
• speed up recovery after childbirth, and also prevent the appearance of hemorrhoids and varicose veins.

The benefits of gymnastics for pregnant women are confirmed by gynecologists who observe pregnant women and deliver babies, but such gymnastics should be carried out under the supervision of a specialist.

Contraindications for exercise during pregnancy

Unfortunately, various pathologies occur during pregnancy, so

It is important to remember and follow the basic rules:

1. During pregnancy, you should not run, do deep squats and lunges, do crunches, lift weights, or perform weight training exercises.
2. It is prohibited to perform exercises such as “bridge”, “splits”, “bicycle”, exercises for stretching the muscles of the inner thighs.
3. In the first trimester, if there is severe toxicosis, lethargy, or poor health, it is better to refuse exercise and resume exercises after the general condition improves.
4. All gymnastics should be done at a comfortable rhythm, and after each exercise, take a short rest to restore breathing. It is imperative to ensure that breathing does not become interrupted and that the pulse does not rise above 130 beats per minute.
5. It is important to monitor your feelings and, if your condition worsens, seek help from a doctor. If the doctor says that there is a threat of miscarriage or hormonal problems are observed, gymnastics should be abandoned.

How to perform breathing exercises?

From the moment the woman learned about her situation and was registered with a gynecologist who will manage the pregnancy, she is recommended to do breathing exercises for pregnant women, because it is an important element of preparation for labor.

Breathing exercises increase the supply of oxygen to the blood and improve blood flow to the brain. Thanks to this, a woman can calm down, relax and relieve nervous tension.

Exercise improves the oxygen supply to the unborn child and helps reduce the manifestation of toxicosis.

The benefit of breathing exercises also lies in the fact that the enlarging uterus puts pressure on other organs and the diaphragm, as a result of which the lungs are compressed.

Due to the lack of oxygen, additional stress appears on the heart and vascular system, which leads to varicose veins. Breathing exercises can reduce this burden.

This kind of gymnastics should be performed every day for 10 minutes, starting from the first trimester, including it in a complex of home gymnastics for pregnant women.

Breathing exercises combine four exercises that are repeated 3-4 times, performing 2-3 cycles per day:

1. Full breathing: when performing the exercise, place your hands on your ribs and slowly try to inhale as much air as possible through your chest through your nose. When the lungs are completely filled with air, it is slowly exhaled.
2. Breathing from the diaphragm: place one hand on your stomach and the other on your ribs. After this, quickly inhale air through the nose so that the diaphragm lowers and the stomach protrudes forward. Exhale through the nose or mouth. After 1-2 seconds, the exercise is repeated.
3. Cyclic breathing: you need to breathe through your nose. First, inhale for 5-6 seconds, then hold your breath for 2-3 seconds, then exhale (4-5 seconds) and hold your breath. The execution time is 2-3 minutes.
4. Dog breathing: to perform the exercise, get on all fours, stick out your tongue and breathe quickly through your mouth.

Breathing exercises will help relieve pain during contractions, but it is important to ensure that the movements of the diaphragm are not sudden.

Esipovich Tatyana Vladimirovna

Gynecologist, Obstetrician-gynecologist

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Physical therapy specialists have developed exercises for each trimester of pregnancy. They were selected taking into account the development of the fetus by week and depending on the woman’s condition:

1. First trimester. If she feels well and does not have toxicosis, pregnancy is indicated only by the absence of menstruation. Those women who were involved in active sports before pregnancy can continue exercising under the supervision of a trainer. At the same time, the fertilized egg has not yet sufficiently attached to the uterus, so gymnastics should consist of breathing exercises and light warm-up. All movements should be performed smoothly, without straining the abdominals, because before the 12th week there is a risk of miscarriage.
2. Gymnastics for pregnant women in the 2nd trimester includes more complex exercises with greater amplitude. The woman’s condition has stabilized by this period, so the gymnastic complex can be supplemented with elements of yoga, as well as exercises to strengthen the shoulder girdle, thoracic and lumbar spine, and relieve tension from the muscles in the neck. In the second trimester, it is recommended to perform Kegel exercises. They are necessary to strengthen the pelvic muscles and intimate muscles. Exercises will make them more elastic and prepare the birth canal for childbirth. The duration of gymnastics should not exceed 10-15 minutes a day.
3. Gymnastics for pregnant women in the 3rd trimester involves performing simple exercises aimed at relaxation and relaxation. By this time, the woman becomes clumsy, heaviness, swelling and pain in the legs, and tension in the back appear. Exercises should improve blood circulation, relieve swelling of the legs, and restore intestinal motility. You need to continue breathing exercises and walk in the fresh air more often. To relieve tension in the spine, it is recommended to do classic Kegel exercises, as well as “cat” and “butterfly” exercises.

Rules for performing exercises

Currently, almost every medical center where pregnant women are observed has schools for expectant mothers. Classes are taught by experienced trainers who have undergone special training.

You can hire a personal trainer and teach classes at a gym or fitness center, but they will be expensive.

If a woman does not have the opportunity to attend school or exercise at a sports complex, she can do home gymnastics for pregnant women by purchasing and studying an instructional video.

When performing gymnastics, the following rules must be observed:

• all exercises should begin with a light warm-up and circular movements of the joints of the arms and legs;
• gymnastics is done 1-2 hours before or after a meal;
• for classes, wear loose clothing that does not restrict movement;
• before starting classes, the room must be well ventilated, the optimal air temperature should be +20 degrees;
• all exercises should be performed smoothly, without sudden movements, the duration of exercises should be determined by how you feel;
• For complete relaxation, it is better to end the set of exercises with breathing exercises for pregnant women.

Optimally, a set of exercises should be selected by a therapeutic exercise instructor, so even if there is no free time, you need to set aside several hours for instruction and training. You need to do gymnastics with pleasure, then physical exercise will help you better prepare for childbirth.

Source: https://medbooking.com/blog/article/beremennosty-ot-i-do/gimnastika-dlia-beremennyh-s-pomoshchyjyu-uprazhnenij-k-legkim-rodam

Breathing exercises - contraindications

There are two types of breathing exercises:

• static;
• dynamic.

Static gymnastics

, as you might guess from the name, is performed without movement, most often in a comfortable, relaxed position. This breathing exercise has no contraindications.

But with dynamic

things are a little different. Even the safest technique (Strelnikova’s breathing exercises) has its contraindications. Why is this happening?

• Any dynamic gymnastics for pregnant women is accompanied by movements - although simple, but quite active. And this, in some cases, can increase the risk of spontaneous abortion. Therefore, before you start exercising in the first trimester, you must consult with your doctor.
• In the third trimester, some exercises should be performed very carefully, not at full strength, with increased rest time between sets, as they can cause premature labor. As a rule, such “dangerous” exercises are provided with appropriate comments and warnings in methodological manuals.

Breathing exercises for pregnant women. Correct breathing during childbirth

Google Breathing exercises for pregnant women are their strength and support. Firstly, while carrying a child, when the mother has double responsibility, because she has to breathe for two people - for herself and the baby. Secondly, proper breathing during childbirth will reduce pain and speed up the reproductive process.

Today’s post in the section Breathing exercises for pregnant women is dedicated to this very topic: how to breathe during childbirth? Our online childbirth preparation courses devote a lot of time to this important issue - as a rule, we combine breathing exercises for pregnant women with gymnastics.

yoga classes also teach the correct postures during contractions, pushing, and childbirth itself.

Now let's get down to business. There are many breathing methods that are worth trying to determine which ones you like best and can be brought to the point of automaticity. To understand how to breathe during childbirth, you need to master two types of breathing in advance: one is necessary during contractions, the second during the pushing stage. Today we will discuss one technique from each type.

Breathing exercises for pregnant women 1: relaxing breathing to relieve pain during contractions

Breathing exercises for pregnant women 2: holding your breath and straining while pushing

Childbirth is a natural process. Pain during childbirth, as doctors say, is absolutely physiological. But this does not mean at all that you need to put up with it. Proper breathing during childbirth, well-chosen postures and body movements will help relieve pain, significantly reduce it and even completely eliminate it.

By regularly attending pregnancy yoga classes, you will not only know how to breathe and move during labor, but also master the appropriate skills. It’s just that knowledge, unfortunately, brings little benefit to a woman during childbirth, when she, for obvious reasons, easily succumbs to stress and loses control of herself.

That is, correct breathing during childbirth, as well as the corresponding postures, need to be studied and trained long before childbirth.

Breathing exercises for pregnant women 1: relaxing breathing to relieve pain during contractions

What causes pain during childbirth? The need to open the cervix. It opens up just as a bud turns into a beautiful flower. But in a much shorter time.

So, the question is: how to breathe during labor to relax the cervix, reduce pain and shorten the duration of labor? Answer: correct breathing during childbirth is controlled, full breathing , during which the woman in labor:

• breathes through the mouth and without pauses;
• takes the deepest and fastest breath possible;
• exhales as long and smoothly as possible.

Accordingly, this is the main goal of breathing exercises for pregnant women, when we are preparing you for the period of labor. Let's look at each of these nuances in more detail. The more a woman understands why this or that breathing exercise for pregnant women is needed and how it works, the sooner she will master proper breathing during childbirth.

Mouth breathing

allows you to take a deeper breath. At the same time, the facial muscles are relaxed, the lower jaw is also relaxed, it droops slightly, the mouth is slightly open - all these are indicators of the processes of inhibition of the cerebral cortex and signs that you have managed to relax.

Taking as deep a breath as possible is necessary for the following reasons:

• for greater saturation of the blood with oxygen, which is equally important for mother and child (during contractions, the baby receives less oxygen as the uterus contracts and compresses the placenta);
• the muscles of the uterus work harder and also need an increased flow of oxygen;
• it allows you to exhale as long as possible, thereby increasing the relaxation time.

Continuous breathing without pauses

– another condition that requires proper breathing during childbirth. It reduces pain and speeds up the birth process.

After all, inhalation is tension, and the pause after inhalation is the moment of peak tension. Next comes exhalation - relaxation.

During contractions, it is necessary to delete the pause from this formula of natural breathing, that is, breathe continuously, without allowing the body to contract and tense after inhaling.

Teach women how to exhale as long and smoothly as possible

- another primary task that a perinatal yoga instructor sets for himself. With the help of a long, slow exhalation, we achieve greater relaxation and stay in this state longer, which means we reduce pain and speed up the process of opening the cervix, reducing the duration of labor in general.

In yoga classes for pregnant women, you will also learn sound techniques.

to relieve pain.

When proper breathing during childbirth is accompanied by working with the voice, specific vibrations arise in the vocal cords, which spread throughout the body and contribute to muscle relaxation and emotional release.

Breathing exercises for pregnant women include mastering various methods of creating such sound vibrations (creating vowel sounds when the mouth is slightly open, and consonants when the mouth is closed, etc.).

How to do breathing exercises for pregnant women

For healthy women who have no contraindications, doctors recommend including breathing exercises in all gymnastics complexes and at all stages of pregnancy.

Of course, the greatest benefits come from classes under the guidance of an instructor. At specialized courses for pregnant women, various breathing techniques are practiced - women are taught to relieve nervous tension; breathe correctly during contractions, relieving pain; “slow down” attempts using breathing.

Breathing techniques are mastered more successfully if, in addition to group classes, a woman does “homework” - at least once a day for 10 minutes. The goal of such regular exercises is very simple - to ensure that you automatically begin to breathe correctly in an extreme situation. Moreover, an extreme situation means not only childbirth, but also an emotional breakdown - when you need to quickly calm down - or the ability to relax in order to finally fall asleep.

Breathing exercises depend on the stage of pregnancy. In the third trimester, for example, women practice holding their breath, accustoming the child to a state of hypoxia during childbirth.

Absolutely full deep breathing

At the very beginning of the exercises, take a full, deep exhalation, emptying your lungs. Then, without haste, inhale very slowly, while again lifting the abdominal wall. Towards the very end of your inhalation, try to hold your breath, and then just as slowly and leisurely exhale through your mouth, first lowering your chest, and then your ribs. Full, deep breathing is essential to resting between contractions. Such exercises can even cause some dizziness. And therefore it is better to train this way in a lying position and you need to start with no more than three or four times in a row.

Paradoxical breathing exercises by Strelnikova for pregnant women

Surprisingly, Strelnikova’s breathing exercises were not recognized by official medicine for quite a long time - they were considered useless and were not recommended for practical use. But now it is popular not only in our country - it is also actively used abroad. Strelnikova’s technique is aimed at activating the body’s natural self-regulation processes, improving gas tissue metabolism, deep (but not hyper!) ventilation of the lungs, and training the entire respiratory system. It is easy to perform and very accessible - a complete description of all the exercises of the complex, with recommendations and comments, can be easily found on the Internet today.

Interestingly, this system is used to treat a huge list of diseases - from bronchial asthma and the consequences of stroke to getting rid of nicotine addiction, excess weight and headaches. In addition, Strelnikova’s breathing exercises are highly recommended for pregnant women - of course, only for those who have no contraindications!

And Strelnikova’s gymnastics is contraindicated in the following cases:

• brain and spinal injuries;
• osteochondrosis of the upper spine;
• fever in the acute stage;
• bleeding;
• acute thrombophlebitis;
• severe myopia, glaucoma;
• high pressure (arterial, intracranial, intraocular).

There is one more very important point - specialists working on the Strelnikova system warn that these exercises, under no circumstances, should be combined with other breathing exercises - for example, with hatha yoga or qigong.

Why is this gymnastics called “paradoxical”? But because in this system, inhalations are accompanied by movements that cause contraction of the chest, and exhalations cause expansion!

This is what allows you to regulate the depth of inhalation and prevents you from “swallowing” too much air, which will make you dizzy.

Strelnikova is recommended to do gymnastics twice a day for half an hour. Exercises can be done standing, sitting or lying down - it all depends on your condition. If you did not practice these exercises before pregnancy, then be sure to consult your doctor before starting - he may advise you to start training only in the second trimester.

Shallow breathing

You need to try to breathe easily and naturally, quickly, as well as rhythmically and almost silently. Try to breathe through your mouth, filling only the very tops of your lungs with air. At this time, have someone close to you put both hands on your shoulder blades and say whether you can feel the movement of his hands when you breathe. Try to make your breathing become lighter and airier with each inhalation.

When performing such exercises, do not forget that only the upper parts of the chest should move, and in no case the stomach.

Make sure that your inhalations are equal to your exhalations. Try to increase gradually, without rushing anywhere.

The duration and number of shallow breaths initially range from ten to thirty seconds, and by late pregnancy the duration can be increased to one minute. Shallow breathing simply must be rhythmic, inhalation should be followed by exhalation in two seconds. It will probably be easier for you to do these exercises with your eyes closed.

Such breathing practices can also help you during strong contractions when the cervix opens. During contractions, it is extremely important that your diaphragm, as a muscle capable of separating the chest cavity from the abdominal cavity, which should properly tense and fall when inhaling, does not put undue pressure on the uterus. Therefore, the lighter and airier your shallow breathing is, the less able the diaphragm will be to move down, which is what is necessary at this very moment.

Static breathing exercises for pregnant women

Breathing exercises that are not accompanied by movements can be practiced literally from the first days of pregnancy - just carefully monitor your well-being.

If you suddenly feel dizzy while doing exercises, it means that too deep breathing has led to hyperventilation. Don't be alarmed, there's nothing wrong with it! Stop the activity, breathe in the air and hold your breath, rest. Gradually you will understand how to breathe correctly. Well, if you have the opportunity to learn the basics of breathing in courses, this would be an ideal option.

There are several types of static breathing exercises:

• relaxation;
• according to the qigong method;
• hatha yoga;
• targeted methods of preparation for childbirth and others.

It makes sense to dwell in more detail only on the most common exercises that help you relax - they are the easiest to learn. But it’s better to get acquainted with other types in courses.

Relaxation breathing exercises can be performed in a variety of positions - lying on your side or back, sitting on a ball, on a chair, on the floor in a Turkish style or in a lotus position, while standing. It’s better to start with a lying pose, and then move on to more complex options.

Before starting classes, it is recommended to do a short warm-up:

1. Inhale - the shoulders rise up, exhale - the shoulders fall down;
2. Inhale - arch your back, moving your shoulders back, exhale - return to the starting position;
3. Inhale - circular movements with your shoulders up, exhale - down.

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Basic rules to follow

When performing exercises to train proper breathing, you should adhere to a number of simple requirements that make these exercises useful, correct and enjoyable for a pregnant mother. Remember that in between performing exercises, you should take a break for a break. You can close your eyes and breathe as you are used to.

You can train your breathing while in the following positions:

• lie on your side and raise your knees to your body;

• lie on your back, with your legs bent at the knees, put on the bed, resting on the soles of your feet;

• sitting on a chair;

• in the “lotus” or Turkish position;

• while walking.

Find a comfortable position for yourself and breathe healthily. You can turn on some light music. Practice both at home and in a group. It is good to combine the breathing used in yoga in various popular techniques. Outdoor exercise is great.

Relaxation breathing exercises

Breathing with delay

This exercise is recommended for relieving stress, insomnia, and for pain relief.

Starting position - any position that is comfortable for you. You should breathe through your nose, not very deeply.

Execution scheme:

• On the count of 1-2-3-4, inhale;
• hold your breath for a count of 1–2;
• exhale;
• pause for a count of 1–2.

Local breathing

There are diaphragmatic, middle chest and chest local breathing.

Diaphragmatic. Calms, helps relieve stress, and helps you fall asleep.

• b similar position: take a position that is comfortable for you, put one hand on your stomach, the other on your chest. You need to breathe through your nose;
• inhale so that your stomach “inflates” and your chest remains motionless;
• As you exhale, your stomach should deflate.

Middle chest. Relieves fatigue and restores strength.

• place your hands on your ribs - you should feel your chest expanding. You should breathe through your nose;
• inhale - the chest expands, the ribs move apart, and the chest and stomach remain motionless;
• exhale - the ribs return back.

Breast. Improves mood, relieves depression.

• Take a comfortable position, place one hand on your stomach, the other on your chest. Breathe through your nose;
• inhale - the chest rises, the stomach remains motionless;
• exhale - the chest lowers.

Full breath

This type of breathing is a combination of the previous three

. It helps fill the blood of the pregnant woman and child with oxygen, prevents fetal hypoxia, facilitates a woman’s breathing in the second half of pregnancy, and trains the respiratory system.

• you need to breathe through your nose, but not too deeply;
• inhale - first the stomach “inflates”, then the chest expands to the sides, then the chest rises;
• exhale - everything is “deflated” in the reverse order: chest, rib cage, stomach.

Hissing breath. Trains the respiratory system.

• inhalation should be done through the nose, holding your breath for a couple of seconds;
• exhalation is done slowly, through a closed mouth and closed teeth. Number of repetitions - no more than five times;

After finishing the breathing exercises, relax, lie down in a comfortable position - breathe calmly, close your eyes and think about something pleasant. In the third trimester, it is better to lie on your side rather than on your back because otherwise the uterus will put pressure on the vena cava, impeding blood flow and causing weakness.

What to do if you have shortness of breath during pregnancy?

In fact, a good gynecologist should warn a primiparous woman about possible breathing problems in the later stages. Moreover, he should also give you recommendations on how to alleviate the condition during attacks of shortness of breath. But if you are not very lucky with a doctor or you do not have such useful information for some other reason, then we will try to help you.

First of all, I would like to say that with the onset of shortness of breath, you can find a positive moment and use these difficulties to practice breathing during childbirth. If by this time you have not yet mastered breathing techniques, then it’s time to take the issue seriously. Different types and methods of breathing will not only help you feel better and provide your baby with enough oxygen in such difficult moments, but will also be useful to you during childbirth, when contractions will need to be alternated with pushing.

So, if it’s hard to breathe during pregnancy, then get on all fours, try to relax as much as possible, then take a deep, slow breath and exhale the same way. Repeat the exercise several times until you feel relief.

When you feel short of breath, it will become easier to breathe if you sit down on a chair or at least squat down, or even better, lie down. Try sleeping half-sitting if you also feel short of breath at night. Remember that you can’t lie on your back, and you also need to change positions often, don’t sit in one place, and walk around from time to time. Control your portions and try not to overeat - this can also cause shortness of breath.

Don't stop walking, even and especially when it becomes difficult to breathe. Take your spouse or girlfriend with you, but go to a park or square every day: the child must receive oxygen.

Don't panic when you suddenly find it difficult to breathe during pregnancy. Remember: this is a completely physiological phenomenon. But if suddenly you start to feel like you are about to suffocate, and your limbs and lips have turned a little blue, then it is better to call an ambulance and get advice. However, this rarely happens.

If you experience shortness of breath even in a calm state, or it becomes difficult for you to breathe even when talking, then you should definitely tell your doctor about this. Perhaps shortness of breath is associated with anemia or vegetative-vascular dystonia.

Thank God there is little time left to endure. Have an easy birth!

Especially for

— Elena Kichak

There are a lot of breathing practices - rebirthing, holotropic or energy sensory breathing. They can be used for relaxation, healing, mental or spiritual development. Breathing techniques are especially important for expectant mothers and their babies. “Women's Passions” talks about breathing exercises for pregnant women.

Proper breathing is important both during pregnancy and in preparation for childbirth.

The baby feels very well what is happening in the environment. Don’t think that he is “sleeping” in the womb and will only wake up when he is born.

All children, at a certain period of development, begin to listen to surrounding processes and people with whom their parents communicate. That’s why, by the way, it is recommended to listen to classical music – it calms them down very much.

Breathing techniques also have a beneficial effect on the baby. In addition, the child himself begins to learn to use the power of breathing for his mental, energetic and physical development.

Special breathing exercises improve the well-being of a pregnant woman,

help get rid of irritability, drowsiness and fatigue, discomfort and pain.

So, let's move on to the exercises themselves.

You need to start with the simplest.

Nothing should interfere with you during exercise. Take a break from extraneous thoughts, tune in to the activity and communicate with yourself and your baby.

Exercise one: relax

Lie on your back. Preferably on a hard surface. The arms should be parallel to the body. Relax your body: arms, legs, lower abdomen. Then gently, very slowly, take a deep breath through your nose, feel the air entering your lungs, filling every cell with oxygen.

Feel how your body absorbs something fresh and pleasant from the environment. Exhale smoothly. Repeat this several times: inhale - exhale... Try to feel the changes in your body:

lightness, airiness, warmth or, conversely, coolness.

Exercise two: tissue elasticity

Stand up, lower your arms along your body, place your feet shoulder-width apart. Keep your head straight. You need to relax your eyes, but don’t close them. Inhale deeply and smoothly through your nose, and as you exhale, relax the tension in the tissues. Do this exercise several times.

Bring your hands closer to your chest at stomach level and raise them in front of you, then above your head, combining these movements with inhalation. Imagine yourself as a large, absorbent, porous sponge that is immersed in very clean, clear water.

This is how you absorb the surrounding air. Everything should happen not forcefully, but gently and naturally. When your arms are above your head, begin to exhale smoothly, spreading them to the sides with your palms up and returning to their original position. Then inhale again as you raise your arms and exhale as you lower them.

Continue until you feel a pleasant feeling throughout your body:

palms, in the lower abdomen, in the uterus. Listen to the sensations inside yourself and try to remember them.

Pregnancy

Energy-sensory breathing techniques also make pregnancy easier and improve the development of the child. It involves relaxing the perineal area. This helps make the tissue of the birth canal more elastic and avoid ruptures during childbirth.

Skin breathing is no less important. It allows you to feel good in places where there is not enough oxygen. Energy sensory breathing increases the supply of oxygen not only to the mother herself, but also to the baby.

Particular mention should be made of breathing during childbirth. Doctors advise starting to do these exercises no earlier than 30-32 weeks of pregnancy.

During contractions

Get on your knees and place your feet shoulder-width apart. Place your hands on the floor. Gradually take a slow breath - without lifting your knees from the floor, stretch your head and the tip of your nose forward and up, arching your back and leaning forward with your whole body.

Then exhale smoothly and intensely, trying to lower your pelvis and perineum to the floor. Arch your back in the opposite direction. Do these exercises without stopping, they should completely coincide with your breathing.

While pushing

Lie on your back, hands behind your head, bend your knees and place them shoulder-width apart. Inhale smoothly through your nose, and as you exhale, lift your shoulders and shoulder blades off the floor. Exhale intensely but gently. Your lips should look as if you are inflating a tight balloon. Returning to the original position, take a soft breath.

Relax. Repeat the exercise 10 times, then exhale and hold your breath as long as possible. Then take a smooth breath and continue breathing. During the exercise, the perineal muscles should be as relaxed as possible.

The main thing here is to learn to breathe smoothly, without jerking, and hold your breath for at least 40-50 seconds.

Indeed, during childbirth, perineal rupture occurs precisely because the mother does not know how to do these simple things.

Just memorizing the exercises is not enough. You need to learn to feel your body and baby and feel what is needed at a particular moment. And then there will be no fears about childbirth. After all, mommy will no longer be frightened by the matchmaking, she will not panic, because she will know what to do: how to relax, breathe and how to move to facilitate childbirth.

During childbirth, all the theory that you once heard or read is forgotten, only those sensations and states remain that your body “remembered” during the exercises.

Anastasia VLADIKINA

Even ancient doctors knew that with the help of a special breathing technique it was possible to relieve pain and speed up the process of childbirth.

BREATHING EXERCISES DURING PREGNANCY

Proper breathing during pregnancy is of great importance, since it is this that allows you to saturate the blood with oxygen and free it from carbon dioxide. If these processes are not carried out intensively enough, then tissues that lack oxygen suffer, primarily the brain. This is especially important for a pregnant woman, since a lack of oxygen can damage the baby’s central nervous system.

In the second half of pregnancy, a woman’s growing uterus compresses the abdominal organs and the diaphragm (the muscle that carries out breathing movements), which complicates the movement of the diaphragm and contributes to a decrease in lung capacity. At the same time, the body's need for oxygen increases by more than 30% by the end of pregnancy. The tissues of the body begin to feel oxygen starvation, which forces the heart to work harder (the faster blood flows through the blood vessels, the more oxygen is delivered to the tissues), contracting frequently and not always productively.

Breathing exercises designed specifically for pregnant women can help in this case. As a result of regular breathing exercises, the blood vessels in the body of the woman and the fetus dilate, including in the area of ​​the placenta (it is easier for oxygen and nutrients to reach the fetal tissues), toxic metabolic products are more actively eliminated (the manifestations of early and late toxicosis of pregnancy are reduced), the increased contractile activity of the uterine muscles, which can periodically occur during pregnancy, is relieved.

Breathing exercises should be done every day so that the pregnant woman’s body gets used to and adapts to the new type of breathing.

When a woman breathes, only the intercostal muscles are usually involved in the process, and the diaphragm almost does not work - this breathing is called thoracic breathing. Proper breathing should involve the diaphragm. Breathing with the participation of the diaphragm is called complete. With full breathing, not only does the supply of oxygen to the tissues increase, but also during each inhalation, a massage of the abdominal organs occurs. As a result of this natural massage with the help of breathing, the functioning of the stomach, intestines (goodbye morning sickness, constipation and bloating!) and liver improves. The liver, as you know, is a kind of laboratory for cleansing the body of metabolic products; it turns them into non-toxic products, which are then excreted from the body. And since the body cleanses itself faster and better, there are fewer side effects of pregnancy.

Breathing exercises for pregnant women are divided into breathing at rest and in a state of movement. But before you begin to perform any fairly complex breathing exercises, you need to learn how to breathe fully.

LEARNING TO BREATH FULLLY

Full breathing begins with the participation of the diaphragm with a very full exhalation, then breathing occurs in two stages:

The first stage is inhalation; you need to relax the abdominal muscles, which will cause the lower parts of the lungs to fill with air; after this, the diaphragm lowers, allowing the lungs to fill with air further, to the middle and upper sections; when the lungs are completely filled with air, the collarbones and upper ribs rise;

The second stage is exhalation; First, the collarbones and ribs descend, then the stomach and pelvic floor are drawn in, followed by relaxation of the abdominal muscles.

During childbirth, strong, smooth movements of the diaphragm are very useful, so full breathing is the key to proper childbirth. As soon as the first type of breathing exercises (full breathing at rest) has been mastered, they begin to combine full breathing with movements. It is best to combine full breathing with a leisurely walk in the fresh air. After full breathing has become habitual, it needs to be made more economical.

WHAT IS THIS - ECONOMIC BREATHING?

In order for the blood to have the correct ratio of oxygen and carbon dioxide, the exhalation should be twice as long as the inhalation, and there should be a short pause between each cycle of complete breathing. With such breathing, enough carbon dioxide accumulates in the blood, which relieves excitement (this quality is very useful during childbirth).

Breathing this way is not so easy; it can only be achieved through constant training. You cannot immediately start breathing economically, this will cause a state of discomfort and stress, which is unsafe for a pregnant woman. You just need to gradually lengthen your exhalation. It is very convenient to learn to breathe economically while walking slowly, when one time step is equal to one second. If initially it took a woman 3 seconds to inhale and exhale, then gradually with the help of training you can achieve results of 3: 6 (seconds). Another 2 seconds - holding your breath between two full breathing cycles.

After mastering economical breathing, they begin to lengthen the inhalation and, accordingly, exhalation, which will give the woman an additional margin of safety during childbirth, when during pushing she will need to hold her breath and push.

Breathing exercises during pregnancy restore the pregnant woman’s well-being, prepare her body for childbirth and provide the tissues of the mother and child with additional nutrition and oxygen.

It would really be a good idea for a pregnant woman to learn different ways of breathing correctly. If you exercise daily, then by the end of your pregnancy you will truly be well prepared to help yourself and, of course, your baby during passage through the birth canal. The ability to breathe correctly helps not only to relax in time and calm down during contractions, but also, ultimately, to control the force of contraction of your own muscles.

It is quite possible to perform breathing exercises even while lying down, but if it is more comfortable for you, you can also sit cross-legged, but it is still advisable to lean on something with your back, say, on a hard pillow.

Proper breathing during childbirth is extremely important and responsible.

You simply must provide the opportunity for the muscles of your uterus to receive a sufficient amount of oxygen, and at the same time you can be sure that they will be much less painful. The female body is designed in such a way that a lack of oxygen or hypoxia instantly causes pain.

Proper breathing helps:

• Control, which in turn helps protect the baby from birth injuries
• Making the same attempts is more effective and thus provides the necessary pressure of the diaphragm on your uterus, which in turn helps the baby to be born. When the expectant mother simply draws air into her cheeks, this does not help the baby in any way, he does not move forward, and attempts become ineffective.
• So that the baby’s head can come out gently, without in any way injuring itself or causing harm to the mother’s birth canal
• Make sure that the baby also does not suffer from a lack of oxygen, the same hypoxia.

Video breathing during childbirth and pregnancy

Breathing during childbirth

During childbirth, you will really need the ability to breathe correctly during and between contractions.

During childbirth, different types of breathing are used:

• diaphragmatic;
• complete;
• economical (exhalation is twice as long as inhalation);
• superficial (frequent shallow inhalations and exhalations - “breathe like a dog”).

And all of them will be useful to you in this difficult process - for example, economical breathing is recommended for the first stage of labor, shallow breathing is recommended for breathing during contractions. During pushing, full breathing and the ability to control the alternation of inhalations, exhalations, and pauses will be useful.

Peritoneal breathing

Place one hand on top of your stomach, the other on your chest. Before starting the exercises, you need to take a full, empty exhalation. Then inhale fully through your nose, while lifting the abdominal wall, thus inflating your stomach. The hand that was lying on the stomach will move, and the hand that was lying on the chest will have to remain practically motionless. Then, without haste, exhale very slowly through your mouth, while gradually lowering the abdominal wall, and by the very end of the exhalation, the peritoneum should return to its original position.

Summary

In order to have time to master all the intricacies, it is best to start doing gymnastics from the first months of pregnancy, devoting 10–20 minutes a day to it.
You should master the exercises gradually, one after another. Of course, you can simply download video lessons from the Internet, although it is still better and safer to start studying under the guidance of an experienced instructor. But when you are confident that you are doing everything correctly, you can move on to independent studies. Try to do exercises for each type of breathing every day, bringing them to the point of automatism - during childbirth you simply will not have time to remember the theory.

You and your baby will have much more important things to do!

Breathing with delays

Try to inhale air very deeply through your nose, when you feel that this is the end of your inhalation, try to hold your breath, now count to ten in your thoughts, and only then exhale sharply through your mouth. When you train this kind of breathing, you can try to bring your count to thirty.

You need to breathe with delays precisely at the moment when your baby gradually goes outside.

Open your mouth slightly, stick out your tongue, try to inhale and exhale very noisily, this will vaguely resemble the breathing of a dog. The rhythm of your intermittent breathing must be somewhat rapid. You need to take approximately one inhalation and exhalation per second. When you train this breathing option, try to breathe this way for just thirty seconds at first, then increase the number of breaths to forty, and later sixty times.

Intermittent breathing is extremely useful at the end of the primary period of the baby's birth, just when the woman wants to push. However, you need to remember that you should not do this until your baby’s small head drops down into the pelvis, as well as at the end of the second stage of labor, when you are able to see the appearance of the head.

Correct breathing technique during childbirth

Proper breathing plays a huge role during childbirth. It helps a woman concentrate and tolerate pain more easily, and also relaxes the abdominal and pelvic muscles, facilitating the opening of the uterus. A sufficient supply of oxygen to mother and baby prevents many postpartum complications.

But without preparation, you won’t be able to breathe correctly during childbirth - only those who regularly perform breathing exercises and do it automatically, without thinking, will be able to remember the technique at the moment of contractions.

Breathing exercises in the 1st trimester

Having mastered the technique of proper breathing, the expectant mother will be able to control attacks of rolling nausea in the 1st trimester, as well as cope with headaches without medications. Exercises can be performed at any time of the day:

• slowly take a deep breath through your nose;
• make sure that the chest is completely filled with air and rises up;
• purse your lips and exhale slowly through your mouth.

Repeat the exercises 3-5 times.

Physical therapy during pregnancy for the first trimester

The first trimester is an important period in fetal development, when vital organs are formed. Excessive stress on the abdominal muscles is undesirable, as it can provoke rejection of the embryo from the uterus. Exercises in the first trimester should be the simplest, the main emphasis should be on strengthening and developing the muscles of the legs, hips, and chest. Let's look at a few simple, effective exercises for the 1st trimester; to perform them you will need a chair with a high back that helps maintain balance.

1. Lean your hands against the back of the chair and slowly squat shallowly, try to spread your knees to the sides as far as possible, the number of repetitions is up to 6-8 times.
2. Bring your hands together at chest level (can be done while sitting on a chair or standing). Squeeze your palms forcefully, sharply, so that you feel the tension in the chest muscles. The number of repetitions is from 15 to 20 times. The exercise strengthens the pectoral muscles and improves the shape of the breasts, helping to maintain beautiful breasts after breastfeeding.
3. In a standing position, rest your hands on the back of the chair, place your feet shoulder-width apart. Cross your left leg forward, then move it sideways and back. Return to the starting position. Repeat the same movement for your right leg. This exercise strengthens the oblique abdominal muscles, is an excellent prevention of cellulite and stretch marks on the body, and prepares the abdominal muscles for childbirth.
4. Stand straight with your feet shoulder-width apart, knees slightly bent. Perform slow rotations of the pelvis alternately to the left and right sides, the number of repetitions is 6-8 times for each leg.
5. While standing or sitting, move your feet in a circular motion. The number of spins is unlimited, as long as you want. Exercise helps strengthen the calf muscles, prevents cramps and varicose veins. It is especially recommended for pregnant women who spend a lot of time sitting and walk little.

Difference between main types

There are two types of breathing exercises - static and dynamic. The first is performed without movement, the body is at rest. Such gymnastics has no contraindications, since it involves physical activity and does not create health hazards.

Dynamic gymnastics includes not only breathing training, but also physical activity - working with arms, legs, and body. And although the movements within this gymnastics are minimal, they must be performed actively. This is precisely what restrictions and contraindications are associated with. It is best to start practicing in a group, under the guidance of a trainer who will monitor the correct execution and monitor your well-being.

Incorrectly selected exercises, poor technique, the presence of diseases that are contraindications - all this can cause harm to health, including spontaneous termination of pregnancy in the early stages or premature birth in later stages.

It is important to carefully read the list of contraindications, since violating the recommendations can adversely affect your health.

Performed by trimesters at home

In the first

The main task of exercises in the first trimester is to help a woman cope with the changes occurring in the body. Practicing localized breathing (diaphragmatic, chest and full) has a positive effect on the health of the mother and promotes the proper development of the fetus. Training time is about 10 minutes a day.

Exercise to combat toxicosis and headaches: slow deep inhalation through the chest through the nose, exhale through pursed lips.

It is better to abstain from dynamic gymnastics or practice it only after consulting a doctor.

In the second

In the second third of pregnancy, you can increase the duration of classes to 30 minutes. It is best to start gymnastics with static exercises - first shallow breathing, then move on to chest breathing and finish with abdominal (diaphragmatic) breathing. You need to inhale through your nose and exhale through your mouth, and the exhalation should be longer than the inhalation, as this promotes greater relaxation.

Dynamic gymnastics can be practiced if there is no prohibition from a doctor. Classes are conducted standing, sitting or lying down depending on the general condition. Strelnikova’s technique is especially good. To achieve maximum effect, you need to conduct classes twice a day for half an hour.

In third

Static exercises in the third trimester are aimed at consolidating skills. The same techniques are used as before. Particular attention should be paid to practicing economical, shallow and delayed breathing, because these are the techniques that will help ease contractions in the future.

Dynamic gymnastics is possible, but you should be careful - poor technique or excessive zeal can cause premature birth.

The video shows how to properly perform breathing exercises for a pregnant woman:

Physical therapy during pregnancy for the second trimester

The second trimester is considered a calm period for the mother and safe for the fetus; the expectant mother’s well-being stabilizes and her body is ready for moderate, reasonable stress.

1. After a short warm-up - walking in place (1-2 minutes), stand up straight, place your feet shoulder-width apart. As you exhale, do a deep squat, trying not to lift your heels off the floor. To maintain balance, you can lean on the back of a chair. After sitting down, hold your breath for 5 seconds, while tightening the muscles of your thighs, buttocks and perineum. Retract your anus without straining your stomach. Exhale and return to the starting position. Repeat up to 5 times.
2. Lie on your side, resting on one hand, the other hand in front of you. Swing your leg back and forth without touching the floor. Repeat 7-8 times. Do the exercise for both legs.
3. Take the same position, lying on your side. First perform a large upward swing with your leg, then springy, frequent swings. Alternately changing legs. Number of repetitions 6-8 times.
4. Lie on your back, bend your knees, keep your feet together and your shoulder blades pressed to the floor. Very slowly, without making sudden jerks, lift your pelvis, leaning on your legs and shoulder blades, helping yourself with your hands. Hold the body position for a few seconds, return to the starting position. Number of repetitions up to 6 times. You can complicate the exercise a little and raise your pelvis, leaning on only one leg, while the second leg should lie bent on the knee of the supporting leg.
5. Lying on your back, pressing your shoulder blades and feet to the floor, as in the previous exercise, lift your pelvis and swing it from side to side, imitating a pendulum.
6. Sit on the floor, spread your legs to the sides. As you exhale, try to reach your left foot with your right hand, and as you inhale, return to the starting position. Repeat the action for the other leg, the number of repetitions is from 4 to 6 times.