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  • Randa

Simple Breathing Techniques To Help You Feel Relaxed


Breathing exercises, or breathwork, is when we intentionally control how to breathe to experience a sense of relaxation and calm in the mind and body. Anyone who’s taken a yoga class has done breathwork, inhaling and exhaling steadily with each new pose. Or, we may have been prompted to take a few deep breaths during a guided meditation or a Headspace/Calm sleeping practise. Since breathing techniques aren’t only useful during wellness activities, we can practice them whenever we need them so that we can respond to stress in a more skillful way.


Just like meditation, deep-breathing exercises can be done anywhere and anytime. We can use them when we need them, like to shake off the jitters before an interview or a stressful parenting moment. But we can also practice breathing techniques regularly, even daily. We can start or end the day with breathwork in bed. We can take deep breaths after our workouts or workdays to help us recover. We can do breathing exercises every time we shower or brush our teeth. Tacking a new habit onto an existing routine makes it easier to add into our day.


There are many benefits to practicing breathing techniques during pregnancy.

  1. They can help calm and relax you reducing reduce stress and anxiety.

  2. They can improve the quality of your sleep.

  3. They can help to regulate blood pressure.

  4. They can improve circulation and digestion.

  5. They can increase your energy level.

Additionally, breathing exercises can even help you connect with your baby, providing a deeper level of communication and bonding.


The best breathing exercises for pregnancy


There are many different breathing exercises that pregnant women can try in order to relax. The three most popular breathing techniques for a relaxing pregnancy are deep breathing, belly breathing, and visualisation.


Deep Breathing


Deep breathing is a great way to relax your mind and body. When you deep-breathe, you take in a large amount of air and hold it in for a few seconds. Then you release the air slowly, allowing your muscles to relax.


To do deep breathing exercises, start by standing with your feet shoulder-width apart and your hands on your hips. Take a deep breath through your nose, filling your lungs as much as possible. Then exhale slowly through your mouth. Repeat this deep breathing pattern 10 times.


You can also do deep breathing exercises lying down. To do this, lie on your back with your knees bent and place one hand on your abdomen. As you inhale, allow your stomach to expand. As you exhale, contract your stomach muscles. Repeat this deep breathing pattern 10 times.


Deep breathing exercises can help to reduce stress and promote relaxation during pregnancy. Give them a try next time you’re feeling overwhelmed or anxious.

Belly Breathing


Belly breathing is one of the best ways to oxygenate your blood and reduce stress during pregnancy. It is also an excellent way to prepare your body for childbirth.


To belly breathe, place your hands on your belly and inhale deeply through your nose. As you exhale, imagine your belly button moving back towards your spine. Repeat this process 10 times, or for as long as you feel comfortable.


You can do belly breathing exercises any time of day, and they can be done standing, sitting, or lying down. Remember to always listen to your body and stop if you feel dizzy or lightheaded. Belly breathing is a simple but powerful way to relax and connect with your baby during pregnancy.

Visualisation


Visualisation exercises can be a great way to prepare for pregnancy and childbirth. By picturing yourself going through the various stages of pregnancy and childbirth, you can help to train your mind and body for the experience.


Start by finding a comfortable place to sit or lie down. Close your eyes and take a few deep breaths. Then begin to visualise yourself going through each stage of pregnancy. Picture yourself feeling strong and healthy as your baby grows inside of you. Visualise yourself going into labor and giving birth safely and successfully. See yourself holding your beautiful new baby in your arms.


Spend a few minutes each day visualising yourself pregnant and giving birth, and you will be surprised at how much it can help to calm your nerves and ease your anxiety.


If you feel that you require additional support to prepare for your baby's birth, I can create a bespoke doula package to include hypnobirthing, private yoga sessions and of course, I can be by your side when you birth your baby, ensuring you feel comfortable, prepared and at ease.












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