When you’re pregnant, your body runs new “background processes” all day long, building a baby while you try to live a normal life. That extra load can show up as shallow breathing, tight shoulders, and a mind that won’t slow down. A simple breathing exercise for pregnant women can help because breathing is one of the few systems you can control on purpose, in real time.
This guide gives you a safe, easy 10-minute routine you can do at home, plus quick ways to use breathing during sleep, walks, and contractions. It doesn’t replace your midwife or doctor’s advice, and every pregnancy is different, so adjust based on how you feel.
Why breathing exercises help during pregnancy
Pregnancy changes how breathing feels, even if your lungs are healthy.
As your uterus grows, it takes up more space under the ribs. That can limit how much your diaphragm drops, especially in the third trimester. Many people compensate by lifting the chest and shoulders to pull air in, which can make the breath feel “stuck” high in the body.
Blood volume also increases during pregnancy, and your body uses more oxygen. That can make you feel winded faster during normal tasks, like talking while walking or climbing stairs. On top of that, stress can tighten the jaw, neck, and pelvic floor, which feeds right back into shallow breathing.
Breathing drills don’t “add more oxygen” in a magical way. They work by changing rhythm and muscle tone. In plain terms, they can help you:
- Calm faster when your mind is racing.
- Reduce the sensation of air hunger by slowing exhale and relaxing the rib cage.
- Sleep better, since a longer exhale tells your nervous system to downshift.
- Handle contractions with more control, because you’ve practiced staying loose under pressure.
If you like structure, think of this as tuning a system. Inhale is input, exhale is output. For most pregnancy breathing practice, the goal is simple: keep the inhale comfortable, and make the exhale a bit longer.
Signs your body needs to slow down
These are common signals that you’re breathing “up top” or running on stress mode:
- Short, quick breaths (especially through the mouth)
- Tight shoulders that creep up toward your ears
- Jaw clenching or tongue pressing hard to the roof of the mouth
- Thoughts that feel fast or repetitive
- A pulse that feels loud or jumpy
Mini reset (takes about 30 seconds):
Sit down if you can. Place one hand on your chest and the other on your belly. Watch three breaths without changing them. Notice which hand moves more, and where you feel tension (jaw, neck, ribs). After the third breath, let your next exhale soften your shoulders.
That tiny pause matters. It’s like checking your dashboard before you keep driving.
When to avoid or adapt breathing practice
Breathing exercises should feel steady and safe, not intense. Stop and get help if you have:
- Dizziness that doesn’t fade quickly
- Chest pain, pressure, or a racing heartbeat that feels wrong
- Bleeding, fluid leaking, or severe abdominal pain
- Strong shortness of breath at rest
- Regular contractions too early in pregnancy
Also check with your care team before doing structured breathwork if you’ve been told you have preeclampsia, placenta previa, uncontrolled asthma, or any condition where exertion or breath-holding is not advised.
For day-to-day practice, keep these rules:
- Don’t hold your breath for long. If any “hold” feels bad, skip it.
- Don’t force deep inhales. Bigger isn’t better if it strains your ribs.
- Don’t bear down or brace your abdomen. Your belly can soften on the exhale.
- If you feel lightheaded, return to normal breathing and sit or lie on your side.
Easy breathing exercise routine for pregnant women (10 minutes)
This is a simple sequence you can run like a short program. Do it once a day if possible, or anytime you need a reset.
Setup (30 seconds):
Choose a position: seated with feet on the floor, side-lying (left side is often most comfy), or propped up with pillows in a semi-reclined position. Keep your neck long and shoulders heavy.
Safety defaults for the whole routine:
- Breathe through your nose if you can.
- Keep exhale longer than inhale.
- Stop if you feel dizzy or tight.
Timing plan (10 minutes total):
- Diaphragmatic breathing: 3 minutes
- Box breathing (adapted): 2 minutes
- Long exhale with sound: 2 minutes
- Side-lying breathing: 2 minutes
- Normal breathing and check-in: 1 minute
If you only have 3 minutes, do the long exhale with sound. It’s quick and often the most noticeable.
Gentle diaphragmatic breathing (for calm and less tension)
Best for: everyday stress, tight ribs, tension headaches, “I can’t get a full breath.”
Position: seated or semi-reclined. If you have reflux or baby feels high, semi-reclined often feels better than flat.
Hands: one hand on chest, one on belly.
How to do it: Inhale through the nose for a comfortable count of 4. Exhale for a count of 6. Do 8 to 10 cycles.
What you’re aiming for: the belly hand rises more than the chest hand. The chest can still move, but it shouldn’t be the main driver.
Technique cues that work:
- On inhale, imagine your ribs widening sideways, not your shoulders lifting.
- On exhale, think “soften down,” like warm air leaving a balloon slowly.
- Keep the face loose. A tight jaw often means a tight breath.
If your belly doesn’t move much late in pregnancy, that’s normal. Focus on rib expansion to the sides and a longer, smoother exhale.
Adapted box breathing (for anxiety and focus)
Best for: waiting rooms, bedtime worry, spiraling thoughts, “I need to focus.”
Classic box breathing includes holds. During pregnancy, long holds can feel bad, so this version keeps it gentle.
Pattern (choose one):
- Option A (with soft holds): inhale 3, hold 3 (soft), exhale 3, pause 3 (soft)
- Option B (no holds): inhale 3, exhale 3, inhale 3, exhale 3
Run the pattern for about 2 minutes.
Rules:
- If holding makes you feel strained, remove holds right away.
- Keep the breath quiet. If it gets loud, you’re forcing it.
If you like guided structure, you can also browse the Pausa breathing micro-break guide on the Blog & Insights feed and adapt the timing to what feels comfortable in pregnancy.
Long exhale with sound (to relax the pelvic floor)
Best for: tension, pelvic tightness, constipation strain habits, and labor practice.
This is less about “more air” and more about releasing muscle tone. Sound helps because it prevents you from clamping your throat and jaw.
How to do it:
- Inhale gently through the nose.
- Exhale slowly while making a soft “sss” or “haa” sound.
- Keep the sound smooth and steady until the exhale ends.
Do 5 to 8 repetitions.
Add these two release points:
- Let your jaw hang a bit on the exhale (lips soft).
- Let shoulders slide down your back as the air leaves.
Important: don’t press your belly hard or push down. This is a release, not a brace. You should feel the lower belly and pelvic area soften, not tighten.
Side-lying breathing (when you feel short of breath late in pregnancy)
Best for: third-trimester breathlessness, winding down at night, and rest breaks.
Position: lie on your left side with a pillow between your knees. Add one under your belly if it needs support.
Pattern: inhale short and comfortable (about 2 to 3 seconds). Exhale slow (about 4 to 6 seconds). Continue for 2 to 3 minutes.
Why it often feels better than lying on your back: side-lying reduces pressure on major blood vessels and can make rib movement feel freer. Many pregnant women also notice less dizziness and less “heavy” breathing in this position.
If side-lying doesn’t help and you feel strongly out of breath at rest, stop and contact your care team.
How to use breathing in key moments: sleep, walks, and contractions
Practice is what makes breathing useful. You don’t want your first attempt to be when you’re already stressed. Use these “deployment modes” in daily life.
For better sleep (and to fall back asleep after waking up)
Night wake-ups can feel like a bad loop. You check the time, your brain turns on, and your body follows. A short breathing protocol can interrupt that loop without turning on bright lights.
Two-minute protocol:
- Keep your eyes soft or closed. Stay on your side.
- Do 6 slow breaths where the exhale is longer than the inhale.
- On each exhale, relax one area: forehead, jaw, shoulders, hands.
- Then count 10 breaths normally, like counting sheep, but quieter.
Environment tips that help more than people expect:
- Keep light low and warm if you need to get up.
- Put your phone out of reach so your thumb can’t “just check.”
- Use pillows to support belly and knees so your ribs can move.
If you have reflux, try semi-reclined breathing for a minute first, then return to side-lying.
During walks or stairs (so you don’t feel winded)
You don’t need an athletic breathing pattern. You need a comfortable one.
Try this adjustable cadence:
- Inhale for two steps.
- Exhale for three steps.
If that feels too long, switch to inhale two steps, exhale two steps. If it feels easy, keep the longer exhale.
Key idea: comfort over performance. You should be able to talk in short sentences. If you can’t, slow down.
Signs to pause and rest:
- You can’t catch your breath after slowing down
- You feel dizzy, shaky, or sweaty in a “not normal” way
- You feel chest tightness or sharp pain
- You feel uterine tightening that becomes regular
In labor: breathing for each phase without overthinking it
Labor has enough going on. The goal isn’t perfect technique. The goal is staying loose and steady, then adapting based on what your midwife tells you.
Think in three simple modes:
1) Early labor (between contractions):
Use calm diaphragmatic breathing. Inhale easy, exhale longer. Keep your face relaxed. This is energy management.
Useful phrase: “Slow out-breath.”
2) During a contraction:
Use the long exhale with sound. “Haa” often works well because it keeps the throat open. Keep shoulders down and jaw loose. Let the belly stay soft.
Useful phrase: “Loose jaw, long exhale.”
3) Between contractions (recovery):
Return to normal breathing. Take one cleansing breath if you want (not huge, just satisfying), then settle back into quiet breaths. Drop your shoulders each time you exhale.
Useful phrase: “Let go, then rest.”
If any pattern makes you lightheaded or panicky, switch to normal breathing and change your position. Follow your midwife’s guidance, especially if you’re using pain relief or being monitored.
Conclusion
A breathing exercise routine during pregnancy doesn’t need to be intense to work. Ten minutes a day, with a longer exhale and relaxed jaw, can support calm, sleep, easier movement, and more control during contractions. Start today with just one drill, then practice it at the same time for 7 days so it becomes automatic.
If you feel dizzy, strained, or unwell, stop and return to natural breathing. If symptoms are strong or repeat, check in with your medical team for advice that fits your pregnancy.