pregnant woman
Often, the pregnant woman feels tired, and feels physically and psychologically exhausted by the pressures associated with her pregnancy. With all the physical and hormonal changes she undergoes, the woman needs to do some things so as to get a little rest, such as: exercise for the pregnancy.
Benefits of breathing exercises for pregnant women
- Improve blood circulation, which is good for maternal health, and baby growth.
- Strengthen and regulate the flow of oxygen, which is transported and provided to both mother and child. With pregnancy, breathing may become more difficult, so it is good to do these exercises regularly.
- Helps the body to get rid of toxins and undesirable substances by holding oxygen and releasing it in the exhalation process.
- Helps to get rest, reduce stress associated with pregnancy and change hormones.
- Breathing exercises help to absorb and control pain during childbirth. The more a woman can relax and get enough oxygen, the less pressure she and the fetus will reduce, making birth faster and easier.
Breathing exercises for pregnant women
- Breathing from the abdomen: by sitting in a comfortable place with bending the legs, or sitting in squat position, with the whole body relaxed including the shoulders, jaw and hip, and placing one of the hands below the abdomen and the other above, and then take a deep breath from the nose and into the abdomen and hold it for five seconds, and then exhale from the mouth with the relaxation of the abdomen, and repeating several times in a row, until the woman feels physical and psychological comfort. It is good to do this exercise in the third trimester because it will help the pregnant woman later during childbirth.
- Breathing from the chest: This way is similar to the previous method to a large extent, but it is in the chest instead of the abdomen, which helps women to relax and feel comfortable from the stresses resulting from the expansion of the uterus on the internal organs of the body, and this exercise can be done either by sitting squatting, or standing upright.
- Breathing slowly: Women should not do this exercise for long periods of the day; they may reduce the amount of oxygen transferred to the fetus. Therefore, it is recommended to exercise for only ten minutes a day. This is done by taking a deep and slow breath, some seconds at least, and then exhale from the mouth.