Pregnancy ... This wonderful waiting time for a baby is associated not only with happy emotions and preparatory chores. The period of joy is also accompanied by various anxieties, fatigue, physical and emotional stress. In order to ease the woman's condition and help her prepare for childbirth, there are many techniques. One of them is breathing exercises for pregnant women.
What is it for?
Respiratory gymnastics is aimed at, firstly, acting on various organs in the human body, and secondly, expanding the capabilities of the respiratory system itself. To date, breathing exercises are very developed. There are many different methods and complexes for every taste (by the way, everyone's favorite yoga is one of the varieties of this gymnastics).
Why is breathing exercises important for pregnant women?
The process of the birth of a new person is amazing and unique. And just as amazing is everything that happens during the preparation for this event in the body of the future mother. It absolutely changes, radically rebuilding all its systems. The heart begins to beat more often - tachycardia appears, otherwise hormones work, immunity decreases, the load on the spine and all kinds of muscles increases. A woman gets tired more often and faster, and her mood can change every second. It is in order to help the expectant mother to cope with her new condition, to adapt to it and help her body more easily survive the entire difficult period of pregnancy, and then the rather painful process of childbirth, doctors recommend that you do breathing exercises for pregnant women.
Many women perceive pregnancy as a disease, and therefore try to lead a sedentary and recumbent lifestyle as much as possible (well, and quite frankly, natural mother laziness also contributes to this in many ways). They believe that a calm state will have a better effect on the baby. But, as a rule, these women forget that in the absence of even minimal loads, the muscles atrophy, blood circulation worsens - all this can subsequently negatively affect the process of childbirth. To be sure that everything goes smoothly, gymnastics is necessary.
Indications for breathing exercises
To the question: “Is it possible to do breathing exercises during pregnancy?” The answer is unequivocal: “It is possible and even necessary.” And there are no specific indications - all pregnant women should be engaged in respiratory gymnastics, except only in cases where it is contraindicated for any reason (more on this issue below). Therefore, before starting such exercises, it is necessary to consult with your attending gynecologist.
Contraindications for classes
Engage in breathing exercises during pregnancy is by no means impossible, if:
- the woman had previously had pregnancies that ended unsuccessfully in the early stages;
- there is a tone of the uterus;
- there is severe toxicosis;
- there are chronic or viral diseases;
- there is a risk of abortion;
- there were bleeding;
- if the woman is overworked or has recently undergone surgery.
In any case, it is worth focusing once again: without consulting a doctor, you should not do anything with a respiratory gymnastics.
Advantages and disadvantages
What are the benefits and harms of breathing exercises during pregnancy? Plus, of course, more. Firstly (and this, perhaps, the most basic), breathing exercises will prepare the body for childbirth in the best way, which means that the process will go as quickly and painlessly as possible, and the baby will be born healthy. Thanks to such gymnastics, a greater amount of oxygen will enter the woman’s body, therefore, the child will not suffer from oxygen starvation and will be protected from many possible pathologies.
Another indisputable advantage of breathing exercises for pregnant women is weight stabilization. Many women, especially those that were reeds before pregnancy, react extremely painfully to changes in their appearance. Breathing exercises will not allow you to gain too many extra pounds. And besides, thanks to her, the pressure will not increase either - many expectant mothers also often suffer from this scourge.
It is precisely due to breathing exercises that pregnant women have the opportunity to normalize their emotions and shaky nerves, relieve stress, calm thoughts, relax, and improve mood. Training in proper breathing will allow you to learn how to concentrate, which will be of great help during fights. And breathing exercises reduce the risk of a possible miscarriage.
As for the cons, they also exist. However, if you organize everything correctly, approach the issue with your head and know the measure, then there will be no harm from classes. If you overdo it with the duration of the classes or with the exercises themselves, there is a risk of weakness, dizziness, and a decrease in pressure. All this is a natural reaction of the body to overwork. So everything must adhere to a strict norm.
General principles
We list a few:
- Breathing exercises are based on proper breathing, whose basis is the competent control of inhalation and exhalation.
- You don’t need to deal with an empty stomach, but it is also not worth eating up “from the belly”. About 30-40 minutes before a workout you can have a bite to eat with something light.
- You can do breathing exercises for no more than ten minutes, otherwise overwork will occur.
- For classes you need to choose the most comfortable clothes.
- If you feel unwell or in a bad mood, it is better to postpone breathing exercises - there will still be no benefit from such an activity.
- It should not be practiced at a room temperature of more than 28 ° C.
- Breathing exercises are best done just before exercise.
- You need to deal with daily, without passes.
- If you experience dizziness during lessons need to hold your breath for thirty seconds.
- Holding your breath too long is not recommended - otherwise the future baby will have a lack of oxygen.
Types of breathing
Types of breathing, and, accordingly, the exercises associated with them, are great. These are thoracic, abdominal, intermittent, superficial, relaxing, slow, full, goose and other species. Each of them can be easily mastered by anyone.
Where to begin?
It is recommended to begin breathing exercises for pregnant women with breathing in the stomach. You need to lie on your back (or at least lie down) and place your palm on your stomach. A deep, smooth breath will allow you to see how a hand lying on his stomach rises with it. In this case, the chest should remain completely motionless, only the anterior abdominal wall is involved. The rate at which you need to breathe, each pregnant woman sets for herself, the main thing is that she is comfortable in it. If the exercise is performed correctly, warmth will appear in the abdomen, which means blood has surged. If at this time the baby begins to actively move, you should not be scared - this is his normal reaction to what is happening.
After mastering the technique of breathing with the stomach (in other words, abdominal breathing), you can turn your attention to everyone else. About them further in more detail.
Breathing exercises: sets of exercises
Consider a few:
Breathe in such a way can be in any position, should be excluded except walking. This technique is carried out in three stages: when breathing in, you should first inflate your stomach, then allow your chest to expand and then raise your chest. When exhaling, the abdomen is also “blown away” first, then the thoracic region narrows and the chest lowers. When performing this exercise, you should relax as much as possible and do it as slowly as possible.
Subsequently, this type of breathing will help well during contractions. You need to slowly inhale through the nose, counting to five, then exhale in the same way - but through the mouth.
One hand lies on the chest, the other on the stomach. First you need to exhale, and then breathe in with your nose. At the same time, the abdomen and the hand on it should not move, but the hand lying on the chest, with the right breath, will rise with it. Then it is necessary for a short time to hold his breath, and then to breathe through the nose.
Another name for this type of breathing is canine. It consists in the fact that the need to breathe often and quickly, like a dog. For one second, it is recommended to have time to take a breath and exhale. This type is performed with open mouth and protruding tongue and is very useful for attempts.
Here the main principle is lightness, speed and rhythm. As well as through breast-type breathing, the stomach should not move. Duration of inspiration, you need to choose the appropriate duration of exhalation. It is best to do this exercise with your eyes closed - it will quickly get into a rhythm.
Such breathing is carried out lying on your back, hands are arranged like this: one on the chest, the other on the stomach. It is necessary to inhale fully, and both the chest and the stomach should move. Another name for this type of breathing is mixed. It is advised to exhale best through compressed lips. This breathing technique allows you to relax, and also helps with contractions.
You can breathe in this way, even while walking. Inhalation is performed through the nose, counting to himself up to five. Then you need to hold your breath, counting to two, and exhale - again counting to five. Time is recommended to gradually increase. Breathe delay is useful at the end of attempts, at birth the baby.
In this technique, inhalation is carried out through the nose with a count of up to four. For a few seconds, then breathing should be held, and then exhaled through closed teeth and lips, counting to six and slightly hissing.
It is performed lying on its side, with eyes closed. After they count to four, take a deep breath, then exhale - on the count to eight. Both that, and another is made through a nose. This is how we breathe in a dream when we sleep soundly and deeply. A similar technique helps to relax and is also effective in childbirth.
At the end of the lesson, it’s permissible to meditate a little - to sit cross-legged (“lotus” position), close your eyes and gently inhale and exhale air. This contributes to a positive mood.
Respiratory gymnastics in different trimesters
No wonder they say: what is good for one, bad for another. Approximately so it is with the breathing exercises in different trimesters.
In the first trimester, there is still no abdomen, nothing prevents, and in the absence of severe toxicosis, gymnastics will go on for nothing. In addition to breathing exercises, you can still subject the body to physical activity. However, one should not get too carried away either, since the first twelve weeks are extremely dangerous by the threat of a miscarriage.
In the second trimester, respiratory gymnastics should be indispensable, even if the first three months have been neglected. You should start with dog-like breathing (in other words, intermittent), then go on to chest breathing, and finish abdominal breathing. Respiratory gymnastics for pregnant women of the 2nd trimester at home is aimed at preventing the development of possible complications and diseases in both the expectant mother and the baby.
The third trimester is considered the most difficult. It is already difficult for a woman to walk, pains often begin in various places, swelling, insomnia and other unpleasant things. That is why it is so important to continue breathing exercises for pregnant women in the 3rd trimester - this will help at least slightly alleviate the general condition of the woman. In the same way, you should continue to breathe dog-like, train chest and abdominal breathing and exercise in all other techniques that can help in childbirth.
Respiratory gymnastics with uterine tone
During pregnancy, uterine tone is a contraindication for exercise, however, some doctors, on the contrary, recommend proper breathing. Therefore, even if the uterus has become toned, you should not immediately get upset and quit what you started - the advice of the attending physician will tell you what to do in each case.
If a woman is engaged in breathing exercises with a tonus of the uterus, she needs to perform techniques such as breast breathing and abdominal breathing.
With toxicosis
Severe toxicosis, as mentioned above, is an absolute contraindication to breathing exercises for pregnant women. With toxicosis, as a rule, you want to lie down and not move. However, if it is small, does not cause much nausea, does not interfere with life, and the doctor does not see anything terrible in training, then breathing exercises are only welcome. Thus, in this case, as in the case of uterine tone, each specific woman must solve this issue with her gynecologist.
Breathing exercises during childbirth
The most useful in the struggle for women may be abdominal and shortness of breath. Dog breathing is recommended at a time when contractions intensify - this will help to endure pain. Full breath for childbirth is also helpful. Respiratory exercises for pregnant women of this type can calm down and begin to control the process - after all, women, as a rule, begin to worry and fuss, having discovered that childbirth is already close.
It is useful during contractions and chest breathing, but when trying again, you will need to remember dog breathing - when you can’t squeeze, this type of breathing will be very appropriate.
Respiratory gymnastics Strelnikova
Various copyrighted breathing techniques are now, as they say, a dime a dozen. One of them - and very popular - is Strelnikova breathing exercises, which appeared in the middle of the last century. It is paradoxical at the same time that initially she did not have the slightest relation to pregnant women - initially Strelnikova developed her breathing gymnastics for the treatment of diseases associated with the voice. Later, pregnant women began to actively use her breathing technique, because thanks to her fatigue disappears, depression disappears, and the level of oxygen in the body rises - there are many pluses.
The exercises in this technique have interesting names - “Palms” (when inhaling, you need to squeeze your hands into a fist), “Hug your shoulders” (at the moment of inhalation you need to hug your shoulders), “Ears” (when inhaling, you should press your head to your shoulders) and so Further. Strelnikova breathing exercises are recommended not earlier than from the fourth or fifth month of pregnancy - that is, in the second trimester. However, she, like any other other similar complex, has its contraindications: bleeding, thrombophlebitis, fever, threatened miscarriage.
Thus, breathing exercises during pregnancy are simply necessary. With the right approach would be easy to survive as a very pregnant, and the next generations.