The best breathing exercises for relieving third-trimester shortness of breath involve gentle, focused techniques that maximize lung expansion and promote relaxation. These methods are safe and effective for most pregnant women when practiced regularly.
Effective Breathing Exercises
1. Cyclical (Diaphragmatic) Breathing
- Sit or stand with a straight back.
- Slowly inhale through the nose, allowing the lower abdomen (not just the chest) to expand.
- Exhale gently through the mouth, focusing on the breath and releasing tension.
- Repeat for 5–10 minutes, several times daily.
2. Interval (Box) Breathing
- Inhale through the nose for a count of four.
- Hold the breath for four counts.
- Exhale slowly through the mouth for four counts.
- Pause for four counts before the next breath.
- Repeat for a few minutes; this technique calms both the mind and body.
3. Deep Chest Breathing
- Stand or sit comfortably with hands on the sides of the rib cage.
- Inhale deeply, expanding the chest sideways into the hands.
- Exhale fully, feeling the ribs move inward.
- This helps when the growing uterus limits deep abdominal breaths.
4. Lamaze or Patterned Breathing
- Take slow, deep breaths in through the nose and out the mouth during normal moments.
- During discomfort, switch to lighter, rhythmic breathing: inhale for a count, exhale for a count.
- Helps with both relaxation and labor preparation.
5. Alternate Nostril Breathing (Gentle Version)
- Sit comfortably, close one nostril with a finger, inhale through the other.
- Switch sides for the exhale.
- Repeat, focusing on slow, steady breathing to enhance oxygen flow.
Additional Tips
- Practice in an upright position to maximize lung capacity.
- Combine with gentle arm raises during inhalation to open the chest.
- Avoid forceful or very rapid breathing exercises; the focus should be on slow, gentle cycles.
Regular practice of these exercises not only relieves shortness of breath but also prepares the body and mind for labor.
