Breathing exercises for pregnant women: learning to breathe correctly for an easy and painless birth. Breathing exercises as a way to improve pregnancy and childbirth Basic rules for playing sports

Movement is life. This statement is familiar to almost everyone, and no one questions it anymore. But, unfortunately, today more and more people choose a sedentary lifestyle, but good physical shape is important for everyone, especially pregnant women.

In our society, pregnancy itself is perceived not as a natural state, but as a disease. Accordingly, a pregnant woman is obliged to behave like a patient: she needs rest and, in general, she must avoid any stress. But this is not entirely the right approach.

A pregnant woman should not completely give up exercise; it is enough to simply limit it. However, walking, walks in the fresh air, and also gymnastics for pregnant women will only benefit her.

Gymnastics for pregnant women are special sets of exercises designed taking into account the loads permissible for pregnant women. There are a huge number of different complexes aimed at solving specific problems and designed for different situations.

You can do gymnastics for pregnant women at home on your own, or you can do it with an experienced trainer. The main thing is to follow the simplest safety rules.

The first thing to remember is that pregnancy itself is not a reason to give up physical activity, however, unfortunately, during pregnancy there are various complications and pathologies in which exercise may indeed be contraindicated.

Therefore, before you start doing gymnastics for pregnant women, you need to consult your doctor. He should tell you whether the activity is acceptable in a particular case, and also help you decide on the appropriate set of exercises.

In addition, do not forget that different exercises are suitable for different periods. This is due not only to acceptable physical activity, but even to basic convenience. From trimester to trimester, a woman’s belly grows, and many exercises in later stages are simply impossible to perform. Therefore, there are gymnastics for pregnant women in the 1st, 2nd and 3rd trimesters.

Pregnant women worth avoiding Abdominal exercises, jumping, and also do not use any strength training equipment during training.

If during exercise a woman feels unpleasant sensations, for example, pain or a pulling sensation in the abdomen, or her pulse becomes too fast, then the exercise should be stopped immediately and be sure to consult a doctor again. A rapid heartbeat during exercise may indicate excessive exercise.

You should not immediately start doing the exercises at full strength. Especially if the woman was not particularly trained before. It is better to increase the load gradually.

All movements of a pregnant woman should be smooth, gradual, and in no case sudden. If you need to lie down or, conversely, sit up from a lying position, then you need to do this gradually and carefully.

Breathing exercises for pregnant women

Before starting to get acquainted with physical exercises for pregnant women, it is worth talking about breathing. Breathing exercises for pregnant women are necessary for a number of reasons. First of all, proper breathing helps you relax and calm down, and this skill is extremely important for a pregnant woman. She has absolutely no use for various stresses and nervous tensions.

In addition, the ability to control your breathing is very useful for a woman during childbirth. The correct breathing rhythm is the easiest and most natural way to relieve pain from contractions. And it won’t hurt to relax at this moment either. It’s not for nothing that any school for expectant mothers always covers the topic “Breathing exercises during childbirth.”

Proper breathing is also useful for a woman during pregnancy exercises, which is why you need to start with breathing exercises. In addition, proper breathing and breathing exercises help improve blood circulation in the placenta, which means the baby will receive more oxygen.

Today the most popular is breathing exercises for pregnant women with Svetlana Litvinova. The beauty of this gymnastics is that it is simple and understandable, and most importantly, it is designed according to the needs of the mother and child.

Breathing exercises:

Chest breathing: place your hands on your ribs and inhale air through your nose as deeply as possible. In this exercise you need to breathe, of course, through your chest. After the chest is completely filled with air, you need to exhale slowly;
Diaphragmatic breathing: in this exercise, one hand should be placed, as in the previous one, on the ribs, and the other on the stomach. We take a quick breath through our nose, the diaphragm should go down and stick out the stomach. Then exhale through the nose or mouth. Between breaths you need to take a short pause of 1 second;
Four-phase breathing: First you need to inhale through your nose: 4-6 seconds, then you need to hold your breath for 2-3 seconds, exhale: 4-5 seconds, and hold again. In this way you need to breathe for 2-3 minutes;
Dog breathing: you need to get on all fours and stick out your tongue. Then we begin to breathe like a dog: through the mouth, and as often as possible.

For the first few times, it is better to do all the exercises only 2-3 cycles, then gradually increase the duration of the sessions. In general, this gymnastics is enough 10 minutes a day.

Breathing exercises are no less popular. Strelnikova, although initially this set of breathing exercises had nothing to do with pregnancy: it was intended to develop the voice and vocal cords.

However, it has shown its effectiveness in many other situations, including during pregnancy.

Positional gymnastics for pregnant women

Positional gymnastics is very useful for pregnant women. It is also designed keeping in mind the needs of a pregnant woman. The task of positional gymnastics is to prepare a woman’s body and her muscles for childbirth, as well as help during pregnancy. Therefore, positional gymnastics is aimed at training the muscles of the back, abdomen and pelvis, as well as the perineum.

Cat: Starting position - on all fours. First, round your back and lower your head as far down as possible, and then vice versa, lift your head up and bend your back as much as possible;
Butterfly: You need a net on the pier, bend your legs and connect your feet. Hands should be placed on your knees. Using your palms, press lightly on your knees to feel a slight stretch. Please note that there should be no pain;
Twists: You can sit or stand as desired. The body must be turned first to the left, then to the right, opening your arms to the sides. The pelvis should be motionless during this exercise;
Kegel exercises: this exercise is aimed at developing the muscles of the perineum. It helps you learn to control these muscles, as well as make them more resilient and elastic. It is done simply: you need to try to tense your muscles, as if you were trying to stop urination, and then relax them.

Fitball for pregnant women

Gymnastics for pregnant women using a fitball is no less effective. Exercise on a ball is easier and more effective for pregnant women. Please note that in the first trimester of pregnancy, loads should be minimal. If you have never exercised before pregnancy, then you should not start at all until the safer, second trimester.

Hand exercises:

Sit on the floor, spread your legs wider and place them on the floor. Take small dumbbells weighing no more than 1 kg in your hands and lower them along your body with your palms facing forward. Without lifting your elbows from your body, begin to alternately bend your arms at the elbows and straighten them back. 6 - 8 repetitions for each hand;
The starting position is the same, but the arms should be turned towards the body and slightly bent at the elbows. Raise your arms up to shoulder level and lower them back. 6 - 8 repetitions;
Sitting on the ball with your feet wide apart, bend your body slightly forward. Place one hand, empty, on your knee, and the other, holding dumbbells, bent at the elbow 90 degrees. Pull your shoulders and elbow back. Start straightening and curling your arm with the dumbbells. 6 - 8 repetitions on each hand.

Chest exercises:

Sit on the floor, fold your legs cross-legged, take a phytoball in your hands. Your arms should be bent and your elbows pointing out to the sides. You need to press on the ball with your palms, trying to squeeze it. 10 - 15 repetitions;
Sit on the ball again and take dumbbells in your hands. Bend your arms at right angles in front of you, in front of your chest. Without straightening your elbows, move them to the sides and bring them back. 10 - 15 repetitions.

Exercises for legs and buttocks:

Lie on your back, bending your right leg and placing your foot on the ball. The left one is also bent, but stands on the floor. Straighten your right leg, roll the ball forward, and then bend your leg again. You can make circular movements with your foot. 6 - 8 repetitions with each leg;
The starting position is the same as in the previous exercise. The left leg, free from the ball, is active. You need to make the same movements as if you were pedaling a bicycle. First in one direction, and then in the opposite direction. Then switch legs. 6 - 8 repetitions;
The original is the same. Raise your left leg, free from the sword, bend at the knee so that the shin is parallel to the floor. Rotate your foot in one direction or the other, and then change legs. 6 - 8 reps.

Gymnastics for pregnant women on a ball is also good because it prevents the occurrence of varicose veins, which often develops in pregnant women who do not pay attention to physical activity. The reason for this is the increased load on the legs.

Knee-elbow gymnastics for pregnant women

Starting from week 20, doctors can advise a woman to do decompression or knee-elbow exercises for pregnant women. Of course, you can’t call it gymnastics in the literal sense of the word, but the benefits a pregnant woman’s body receives when performing one single exercise are very great.

What's the point? It’s simple, you first need to get on all fours, and then lower yourself onto your elbows, and stand like that for 5 minutes to half an hour. Gynecologists advise taking this position several times a day. What are the benefits of the knee-elbow position?

By the second trimester, the uterus of a pregnant woman is already quite impressive in size. And it puts a lot of pressure on the organs surrounding it. If a woman stands in the above position, it automatically relieves pressure on the kidneys, bladder and ureters, intestines and other internal organs.

Gymnastics for pregnant women by trimester

As already mentioned, gymnastics for pregnant women should be different at different stages. It is not difficult to understand why this is so. After all, different processes occur in a woman’s body at different times, which means the approach must be individual. The beauty of this set of exercises is that it is also suitable for those women who have not previously taken special care of their physical condition.

Exercises for the first trimester

The complex begins with a short warm-up:

As you inhale, lift your shoulders up and lower as you exhale.
Also, as you inhale, move your shoulders back, and as you exhale, move your shoulders forward;
Make circular movements with your shoulders forward and then back;
Tilt your head first back and forth, then from side to side;
“Roll” your head over your shoulders, chest and back, alternately in both directions.

After finishing the warm-up, you can begin the main set of exercises:

First, walk in place for 1-2 minutes;
While continuing to walk in place, bend your elbows and move them back, and then bring them together in front of your chest. The exercise is also performed for 1 - 2 minutes;
Stand up straight with your back straight. Place your hands on the back of your head and bring your elbows together in front of you. Then, while inhaling, spread your elbows to the sides, and as you exhale, return to their original position. 6 - 8 repetitions;
Place your feet shoulder-width apart and place your hands on your waist. As you inhale, turn your body to the side and raise your arms; as you exhale, return to your original position and do the same in the opposite direction. 3 - 5 times;
Sit on the floor, stretch your legs forward, and place your hands on the floor behind your back. As you exhale, bend your legs, and as you inhale, spread them apart, bringing your feet together. As you exhale, bring your knees together again, and as you inhale, lower your legs to the starting position. 6 - 8 repetitions;
This exercise can also be done while sitting. Hands rest on the floor on opposite sides of the body. Slightly laid back. You need to put your left leg on top of your right, and start making circular movements with your foot in both directions, and then take the starting position and do the exercise with the second leg. 5 reps with each leg;
Lie on your side, put your hand under your head, legs extended. Bend your knees and pull them towards your stomach as you exhale, while inhaling, straighten your legs again. 3 - 4 repetitions.

Final part:

Lying on your back, bend your knees and place your feet on the floor. Without raising your head from the field, lower your chin to your chest, while doing so, the back of your neck should be tense. As you exhale, press your shoulders to the floor, spread your arms to the sides, close your eyes;
Then lower your feet to the floor one by one. Stretch and tense them, spread your toes slightly to the sides;
Take a deep breath, and at the end of the exhalation, press your back, buttocks and the back of your head into the floor as hard as possible.

Exercises for the second trimester

Since the woman’s condition stabilizes in the second trimester, you can allow yourself slightly greater loads and more complex exercises. This is reflected in this complex. The warm-up and finishing part can be the same. Main part:

2 - 4 minutes of slow, calm walking in place;
Stand up straight, raise one arm up. The second one - take it aside. As you inhale, lift one leg back without bending it at the knee, and as you exhale, return it to the starting position. Repeat with the second leg. 3 - 4 repetitions;
Stand up straight. Squat down slightly, move your arms back, then return to the starting position. 4 - 6 repetitions;
Stand up straight. Take your hands back and clasp them together. Lower your arms and arch your chest forward, then return to the starting position. 4 - 6 repetitions;
Sit on the floor and spread your legs, put your hands on your waist. As you exhale, try to touch the toe of your left foot with your right hand, and as you inhale, return your hand to your belt. Then repeat the exercise with your left arm and right leg. 4 - 6 repetitions;
The cat again, as you can see, we can’t live without it. 4 - 6 repetitions;
Get on your knees, then lower your pelvis onto your heels, resting your hands on the floor. This movement is done while exhaling. Then move your hands behind your back and lift your hips off the floor, supporting yourself with your hands. This is done while inhaling. Return to starting position. 3 - 4 repetitions;
Lie on your back, bend your knees and extend your arms along your body. As you inhale, lift and spread your legs, and as you inhale, place your feet on the floor. 3 - 4 repetitions;
Again 2 - 4 minutes walk.

Exercises for the third trimester

In the third trimester, breathing exercises become especially important. But it is better to reduce the intensity of training again. It is very important to do the exercises slowly, smoothly, calmly, without sudden movements. In this complex, the exercises partially repeat the first 2 complexes.

2 - 4 minutes walking in place;
Perform exercise No. 3 from the complex for 1 trim;
Complete exercise No. 6 from the complex for the 1st trimester;
Sit on the floor, put your hands behind your back and lean on the floor. Move your left hand to your right with a turn of the body, repeat the exercise in the other direction. 3 - 4 repetitions;
And again a cat, she will accompany the woman throughout her pregnancy;
Get on all fours. As you exhale, sit on your heels, and as you inhale, return to all fours. 2 - 3 repetitions;
Lie on your side, bend your lower arm at the elbow and place it in front of you, extend your upper arm along your body. As you inhale, leaning into the floor, lift your upper body, as you exhale, return to the starting position for 2 - 4 repetitions, then turn to the other side;
Complete exercise No. 7 from the complex for the 1st trimester;
2 - 4 minutes of slow, calm walking.

Gymnastics for breech presentation

All types of gymnastics listed above are aimed at preventing complications and preparing the body for childbirth. What should those women who have already encountered any complications do? There are also specific types of gymnastics for pregnant women. In particular, gymnastics for pregnant women with a breech presentation of the fetus.

Usually the fetus itself takes the correct position: with its head towards the exit of the uterus. However, in some cases the baby ends up in a sideways or pelvic position. Usually, women are explained that up to 36 weeks the baby can roll over on its own, and are offered special gymnastics to help him with this.

To achieve the result, you will need the same knee-elbow position. It is the starting point for all corrective gymnastics exercises.

Get back to the starting position. Inhale as deeply as possible, and then exhale equally deeply. 5 - 6 repetitions;
Next exercise: while inhaling, begin to lean forward, try to touch your chin to your hands, and then return to the starting position. All movements should be done slowly and smoothly. 4 - 5 repetitions;
Raise one leg to the side and straighten it. Touch the toe of your foot to the floor and return your leg to the starting position. Repeat the exercise with the second leg. 3 - 4 repetitions with each leg;
The only exercise that is done not from the knee-elbow position, but while standing on all fours, is the cat that is already familiar to you.

This gymnastics for pregnant women is performed from 30 weeks to 37-38 weeks. You need to do the exercises 2 times a day, after meals, after 1-1.5 hours.

There is another method of influencing the position of the fetus. There is only one exercise, and it is performed before meals 3 times a day. You need to lie on the bed and slowly turn onto your right side. Lie like this for 10 minutes, and slowly roll over to the other side and lie for another 10 minutes. Repeat 3 - 4 times.

Benefit

It has a beneficial effect on the entire body and helps improve health:

improves blood circulation and normalizes blood pressure;
has a positive effect on the functioning of the nervous and cardiovascular systems;
strengthens the bronchi and cleanses the lungs;
massages internal organs;
strengthens the immune system;
helps relieve anxiety;
burns calories.

Effect on the course of pregnancy and the condition of the fetus:

stimulates the flow of oxygen to the fetus;
reduces the frequency of manifestations and alleviates toxicosis;
prevents uterine tone, relieves increased tension;
helps prepare for childbirth and make it easier to endure.

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– work with arms, legs, 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.

Contraindications

There are not many conditions under which breathing exercises cannot be practiced:

history of concussion and spinal injury;
osteochondrosis;
heat;
internal bleeding;
thrombophlebitis and blood clotting disorders;
severe myopia, glaucoma;
high blood pressure.

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: take a slow deep breath in through your nose and 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:

Static

Static gymnastics includes a set of breathing practices that are performed without movement, in a comfortable, relaxed position. It can be practiced from the first weeks of pregnancy - there are no contraindications.

Before starting classes, you need to warm up:

Inhale while raising your shoulders; as you exhale, your shoulders lower.
As you inhale, arch your back, move your shoulders back, exhale - your back is straight, your shoulders are straight.
Circular movements of the shoulders - up as you inhale and down as you exhale.

Relaxation

Main goals: relaxation, stress relief, help with insomnia and anxiety. At the beginning, it is better to perform the exercises lying on your side or on your back; in the future, you can choose any position. Breathe through your nose. The following components of relaxation gymnastics are distinguished:

Type of breathing	Action	Initial position	Inhale	Exhalation
diaphragmatic	calms, promotes relaxation and sound sleep	one hand on the chest, the other on the stomach. Exhale as deeply as possible before starting	the stomach inflates, the chest remains motionless	the stomach deflates, the chest remains motionless
middle chest	gives strength, reduces fatigue, fills with energy	both hands rest on the ribs to feel how the chest moves.	the chest and abdomen are motionless, the chest expands, the ribs move apart	the ribs return, the chest and stomach are motionless
chest	improves mood, helps overcome depression	one hand on the chest, the other on the stomach	the chest rises, the stomach is motionless, holding the breath for a few seconds	chest lowers, stomach motionless, exhale slowly
complete	trains the respiratory system, fills the blood with oxygen	any comfortable position	performed in 3 stages - first the stomach inflates, then the ribs move apart, then the chest rises	movement in the opposite direction - the chest drops, the ribs converge, the stomach deflates

During the birth of a child

During childbirth, a woman will benefit from several types of breathing exercises. You definitely need to master them in advance, because at the time of birth it will be very difficult to concentrate.

From the video you will learn how to breathe correctly during childbirth:

Dynamic

This type of activity is also useful for pregnant women, but since it has a number of contraindications, you should consult a doctor before starting exercise.

Strelnikova method

Working according to the method trains the lungs and ensures their deep ventilation. You need to do the exercises in the morning and evening for 30 minutes, at least two hours should separate the workout from the meal. The basic rule is to take short and sharp breaths through the nose simultaneously with movements, while compressing the chest; exhalation is passive, through the mouth.

You need to start the complex with the “Palms” warm-up. The starting position is to stand straight, arms bent at the elbows, palms facing up and the backs turned towards you. With each inhalation, the palms are clenched into fists. Inhale 4 times, then pause for 3-5 seconds and again 4 repetitions, a total of 24 sets of 4 times. In the future, the approaches are increased - 8 breaths, then 16, then 32. The number of approaches is reduced, the total number of breaths should always be 96.
Next, perform the “Epaulettes” exercise. The technique is this: clench your hands into fists and press them to your stomach at waist level. As you inhale, push your fists toward the floor, then return to the starting position. Brushes should not rise above the waist. This and all subsequent exercises are performed according to the scheme 12 times, 8 breaths each.
"Pump"– feet stand almost shoulder-width apart, arms are lowered along the body. The first part is bending over with a round back, head down, and at the final point inhale deeply and noisily. You do not need to lift the body all the way; at the moment of lifting, passive exhalation occurs.

On the first day, only these three exercises are performed, morning and evening. Then, every day you can add one new task to the complex and increase the number of breaths in one approach (maximum 3 sets of 32 breaths).

Exercises

A great option would be to exercise while walking. In the morning and daytime, it is recommended to use active breathing: an extended inhalation (4-6 steps), followed by a pause (2 steps) and a short exhalation (2 steps). This exercise will give you strength and energy, invigorate you and improve your mood. In the evening before going to bed, it is better to choose a calming rhythm - a short inhalation, an extended exhalation and a pause before the next inhalation.

Here are some more simple exercises:

Feet are shoulder-width apart, hands are on the waist. As you inhale, lean back slightly, and as you exhale, bend forward, squeezing your shoulders and lowering your arms. Performed 5 times.
While walking, inhale and spread your arms straight to the sides, while exhaling, lower your arms, perform for 1-2 minutes.
Feet shoulder-width apart, hands on the belt. As you inhale, spread your arms to the sides, put your foot back on your toes. As you exhale, return to the starting position. Perform 6-8 times.
Feet shoulder width apart. Bend your arms at the elbows and place them on your chest to feel your ribs. Breathe evenly, without delay. Perform circular movements with your elbows forward, up, back, then in the opposite direction (4-5 repetitions).

Conclusion

Most of the exercises are quite simple and do not require special physical training, and they give excellent results. Therefore, doctors recommend that pregnant women must practice one or another type of breathing exercises. You can find video courses and master the techniques based on them, but it is better to first attend several classes with an instructor, and then move on to independent training.

During pregnancy, a good alternative to regular gymnastic exercises is special breathing exercises for pregnant women, a video on how to teach it we now present to your attention.

In what cases is it useful and why? In reality, there are many such cases.

Breathing exercises in the 1st trimester

For example, breathing exercises for pregnant women whose 1st trimester is not going well, accompanied by drowsiness, weakness and general physical discomfort, helps improve well-being because:

tone the necessary muscle groups;
saturates the body, and most importantly the brain, with oxygen, stimulating its work and normalizing hormonal balance;
relieves stress;
helps to escape from worries and focus on the main event that is happening now in a woman’s life, in the very center of her body.

Breathing exercises tone the necessary muscle groups; saturates the body with oxygen and helps relieve stress.

Despite the fact that breathing exercises are considered the most gentle and safe form of physical activity, before mastering it it is still better to consult a doctor. Remember: during pregnancy, caution is never too much!

Breathing exercises in the 2nd trimester

Such gymnastics is no less useful in the second trimester. If your goal is to maintain a slim figure or tighten it, improve your well-being and prevent possible health disorders, you also need breathing exercises for pregnant women. The 2nd trimester, as a rule, is easier than the first and third. This means that this is the best time to start or continue doing breathing exercises.

Breathing exercises in the 3rd trimester

And, of course, for those whose pregnancy is already nearing the end, gymnastics for pregnant women is also important. The 3rd trimester is a kind of final stretch, a period of active preparation for the upcoming birth. Breathing exercises will not only strengthen the abdominal and pelvic muscles, creating the necessary conditions for the birth of a long-awaited baby, but will also teach the expectant mother the most important thing - to control her breathing.

Breathing exercises will strengthen your pelvic muscles and teach you to control your breathing, which will be vital during childbirth.

This skill will help you cope with pain and maintain composure at the right moment, which will make the birth itself easier and the risk of complications will significantly decrease.

The basic position for breathing practice is sitting on a mat with your legs crossed, your back straight, your hands on your knees, palms up, your middle and thumb pressed together.

Breathing exercises on video

Breathing exercises relieve pain during the birth process. Learn to breathe with your stomach and perform simple breathing exercises with Olesya Kochina:

Breathing exercises on video from Maria Porosinskaya:

Breathing exercises for pregnant women from Kristina Shalimova:

Breathing exercises - questions and answers with Natalya Zemskaya:

Breathing exercises for pregnant women at the “Health School”:

Breathing exercises - consultation with a doctor:

Breathing exercises for pregnant women reviews:

Breathing exercises are very useful for both mother and child. When I was pregnant she helped me take my mind off things.

During pregnancy, a woman gives up many things; even more tangible changes await her. Relaxation gymnastics has a general strengthening and healing effect on the entire body. It is impossible to imagine such gymnastics without breathing exercises. If you consciously control your breathing, you will be able to influence the functioning of other internal organs and systems: cardiovascular, nervous, endocrine. It is necessary to do breathing exercises during pregnancy. There are no contraindications to this gymnastics.

Breathing exercises for pregnant women must be done daily. It is included in your gymnastics complex most often at the beginning of a lesson, also between physical exercises - for relaxation, and at the end of the complex - to achieve a state of relaxation.
Breathing exercises should be done with pleasure. If you are doing an exercise and it causes discomfort and you don’t like it, we recommend that you rest and move on to the next exercise. You need to try to concentrate on the exercise being performed, not to be distracted, not to talk. Many people breathe through their mouths when performing breathing exercises - a mistake. Inhalation and exhalation is done through the nose.

Breathing exercises technique

Breathing exercises for pregnant women last from 10 to 30 minutes. Breathing exercises take 10 minutes, 10 minutes - breathing warm-up, 10 minutes - relaxation after breathing exercises. Between exercises you need to pause to rest - close your eyes, breathe in a way that is comfortable for you.

Starting positions for performing breathing exercises:

lying on your back, bend your legs at the knees and hip joints, you need to lean on your feet;
lying on your side, bring your knees to your body;
sitting on a chair, in the lotus position, in Turkish style;
some exercises can also be done while walking

Breathing warm-up

Starting position - standing, sitting. Exercises:

as you inhale, move your shoulders up, as you exhale, down;
as you inhale, move your shoulders back, opening your chest, and as you exhale, return to the original position;
performing circular movements with the shoulders - going up as you inhale, down as you exhale.

Breathing exercises

1. Breathing with delay

By performing this exercise, you will discover that it has an analgesic effect and helps with insomnia and nervous breakdown. You need to fully concentrate on yourself, find inner peace and tranquility.
Starting position - sitting, lying on your back, side, standing, arms at will. You need to count to yourself: inhale for 4 counts, hold your breath for 2 counts while inhaling; Inhale for 4 counts, pause for 2 counts. It is also quite possible to do this exercise while walking - inhale for 4 steps, hold for 2 steps, exhale for 4 steps, pause for 2 steps. If 4:2:4:2 is difficult to perform, then 2:1:2:1 should be used. You need to breathe through your nose, not too deeply.

2 Performing localized breathing

- Breathing through the lower lungs has a pronounced calming effect, it is necessary to use it during nervous overstrain and insomnia.
Starting position - lying on your back, on your side; Place the palm of one hand on your stomach, and place the palm of the other on your chest. Inhale and fill the lower sections of the lungs, the stomach swells, and as you exhale, it lowers. While inhaling, the chest remains motionless. Inhale and exhale through the nose.

Breathing through the middle sections of the lungs. This type of breathing restores strength, relieves fatigue, and gives confidence in one’s abilities.
Starting position - lying on your back, sitting, palms of your hands should be placed on the side of the chest, you can also on the ribs, elbows spread to the sides. As you inhale, air fills the middle sections of the lungs, the chest expands to the sides, fills like an accordion, and as you exhale, the ribs return to their original position. As you inhale, your elbows should slide to the sides, your stomach and chest should be motionless. Inhalation and exhalation should be done through the nose.

Breathing with the upper parts of the lungs. This breathing significantly improves mood and also helps cope with depression and apathy. Starting position - lying on your back, sitting, standing, place the palms of one hand on your stomach, the palm of the other hand on your chest. As you inhale, air fills the upper sections of the lungs, the chest rises up, and as you exhale it falls, the stomach should remain motionless. Inhalation and exhalation should be done through the nose.

3. Full yogic breathing

This type of breathing in breathing exercises for pregnant women best supplies the body with oxygen and also trains the respiratory system. Harmoniously complete breathing consists of lower and upper breathing.
Starting position - lying on your back, sitting, standing. As you inhale, air fills the lower, middle, and upper sections of the lungs. First, the stomach fills, then the chest expands to the sides, and finally the chest rises up. As you exhale, the air gradually leaves first from the lower, then from the middle, upper sections of the lungs. First, the stomach drops, then the chest drops. Inhalation and exhalation lengthen.

4 Hissing breath

This breathing serves to train the respiratory system. Starting position - sitting, standing, lying down. You need to take a deep breath, hold your breath for 2-3 seconds, exhale very slowly through closed lips and teeth. You will hear a hissing sound. You need to repeat the exercise no more than 5 times. When you breathe, you need to be careful not to get dizzy or get dark in your eyes. If this happens, you are breathing too deeply. Dizziness is a sign of hyperventilation. You need to pause and rest.

Relaxation

Take the starting position, close your eyes and breathe slowly, with pleasure. Completely immerse yourself in your inner world, relax. If during gymnastics in the starting position lying on your back you experience dizziness, weakness, rapid breathing, and discomfort, then the reason is compression of the inferior genital vein by the uterus. This happens if you lie on your back in the later stages, choose the starting position - on your side, sitting, do not lie on your back for more than 5 minutes. If you turn over on your side and the discomfort does not go away, then you need to stop the activity and consult a doctor.

Is it worth doing breathing exercises in a group?

the composition of the group must be constant;
it is important to feel personal sympathy for the instructor; if he is unpleasant, then the results of the classes will be minimal;
It is advisable to conduct classes in nature, or at least the design of the room should be appropriate for relaxation.
Musical accompaniment of the lesson is important - sounds of rain, birdsong, slow instrumental music.

You need to create an emotional mood for yourself, even if the instructor makes every effort, if you do not give yourself the right settings before class, the therapeutic effect will be minimal.