Transform Your Pregnancy with These 3 Essential Breathing Techniques
Pregnancy is a time of incredible change—for your body, mind, and emotions. Amidst all these shifts, it’s easy to feel a bit overwhelmed. But what if there was a simple tool to help you feel more balanced, calm, and connected to your body’s natural changes? 🌬️
That tool is breathwork, and it’s more powerful than you might think. With just a few intentional breathing techniques, you can:
Ease physical discomfort, like tension in your back and ribs.
Support your pelvic floor and prepare for labor.
Reduce stress and anxiety.
Feel more in tune with your body and baby.
In this post, we’ll explain the importance of 3 must-know breathing techniques for pregnancy that will leave you feeling empowered and at ease. For step-by-step instructions to practice them yourself, download our free guide at the end of this post!
The Power of Breathwork During Pregnancy
Breathing happens automatically, but when done intentionally, it becomes a tool for transformation. In pregnancy, your body undergoes natural changes that can impact how you breathe—your growing bump presses on your diaphragm, your posture shifts, and your energy needs increase.
By practicing specific breathing techniques, you can:
Improve oxygen flow for both you and your baby.
Promote relaxation and emotional balance.
Create space in your body for more comfortable movement.
Ready to discover how these techniques can support your body’s natural transitions? Let’s dive in.
The 3 Essential Breathing Techniques for Pregnancy
1. Optimal Breathing
Breathing deeply into your diaphragm—like filling a glass of water from the bottom up—can help you stay calm and connected while supporting your core and pelvic floor.
Why It’s Important:
Encourages proper core engagement to support your changing body.
Helps release tension in the upper body, especially in the neck and shoulders.
Improves oxygen flow, which can reduce fatigue and boost energy.
This technique helps you tap into your body’s natural rhythm, creating a foundation for relaxation and strength throughout pregnancy.
2. Balance Breathing
Balance Breathing focuses on slow, rhythmic breaths to promote calm and equilibrium. By syncing your inhalations and exhalations, this technique helps regulate your nervous system.
Why It’s Important:
Reduces stress and anxiety by gently lowering cortisol levels.
Helps you regain focus and clarity during overwhelming moments.
Creates a sense of peace and balance, perfect for rest or winding down before bed.
This technique is a go-to for emotional regulation and calming the mind during pregnancy.
3. Side-Lying Breathing
Side-Lying Breathing is designed for pregnant women to create space in the ribcage and improve oxygen flow while in a supported, comfortable position.
Why It’s Important:
Relieves pressure on the diaphragm, which can feel compressed as your baby grows.
Enhances lung capacity and improves posture.
Eases tension in the back and ribs, which are common discomforts during pregnancy.
This exercise is especially beneficial in the later stages of pregnancy, providing both physical relief and emotional grounding.
Want to Learn How to Practice These Techniques?
We’ve got you covered! Our free guide includes step-by-step instructions for these techniques and tips for incorporating breathwork into your daily routine.
👉 Download the guide here to start breathing with intention today!
Take the Next Step: The Breath & Body in Pregnancy Beta Program
Breathing is just the beginning. If you’re ready to fully embrace your pregnancy journey and support
your body’s natural changes, join the Breath & Body in Pregnancy Beta Program.
This 8-week program, led by Leanne Markey (pelvic health expert) and Katie Spangler (breathwork specialist), offers:
Weekly live sessions on breathwork, pelvic floor health, and more.
Practical tools to ease discomfort and prepare for labor.
A supportive community of moms navigating this journey together.
Spots are limited—click here to learn more and reserve yours today!
