Can’t Catch your Breath? Breathe With Ease during Pregnancy, Birth & Postpartum

If you’ve held an infant to your chest, you’ve probably felt the baby’s full body breathing: a natural and gentle rise and fall of the torso. Over time though, patterns in the body and experiences of trauma can restrict this natural breathing pattern. Remembering how to breathe naturally and efficiently is important for your health, especially as a mom.

Breathing During Pregnancy 

During pregnancy, as your baby grows and takes up more and more space, it can be difficult to breathe. A full body breath - whether during pre-conception, pregnancy or postpartum, supports optimal health. 

When you breathe efficiently, you use minimal energy while fully engaging your core system. You’re also creating optimal space and positioning for your baby as you prepare for birth. 

How to Breathe Properly While Pregnant 

Imagine your torso is a cylinder.

I use the image of a coffee press to help my clients conceptualize breathing. You want to be able to fill (inhale) and release (exhale) the cylinder with every breath. 

Full Body Breathing for a Healthy Core during Pregnancy, Birth and Postpartum

When I first started practicing yoga, I remember my teacher saying,“Breathe into your side body.” At first, I was startled and wondered, “How can I do that?” Over time, I discovered that I could visualize and direct my breath to certain areas of my body to create more space and mobility in my ribcage. By doing so, I could also free tension in my abdomen, helping me to fully engage my core system. 

Cultivating Awareness

When you cultivate awareness with your breath, it helps relieve the common experience of shortness of breath while supporting relaxation. It’s also essential for birth. When you harness the power of your mind and develop an intimate connection to your ribs, abdomen and pelvis, you create space, mobility and full oxygenation.

Try this: 

1.Place one hand on your upper chest, and the other on your belly. When you breathe in, where do your feel your breath go?

2. Now place your hands on the sides of your rib. As you breathe in, can you feel your ribs expand? Do they move side-to-side and front-to-back?

3. Now lie on your back (knees bent, feet on the floor) or sit flush to a wall. As you breathe in, can you feel your back body spread? Are you breathing evenly on both sides of your spine? Or, do you only feel the breath in your frontal body?

Once you’ve identified where your breath moves freely and where there are restrictions, you can work to create balance, ease and spaciousness - using your mind, your breath and various body positions. 

Final Words 

According to eastern traditions, your breath is the bridge between your body and your mind. When you learn how to take a full body breath, you’ll have access to more energy.

You can use the full body breath technique during pregnancy, to ease labor pain and support your postpartum recovery as a new mom. 

Ready to begin practicing today?

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