If there is a lack of air during pregnancy, then most likely this condition is temporary, not dangerous, and it is associated precisely with " interesting position" women. Specialists call this lack of air during pregnancy physiological.
Lack of air during pregnancy causes of the event
on the calf monitor pregnant
doctor growth trimester
It is explained by the fact that the growing uterus and the embryo push apart all the internal organs that are located nearby. It also suffers bladder, intestines, stomach and lungs. The diaphragm is the last to experience these unpleasant sensations, which is the only positive aspect of this phenomenon.
Be that as it may, but this state can be alarm signal: it is necessary to take tests for hemoglobin levels, as well as check the work of the heart muscle.
Causes of the disease
Consider the most probable causes Why is there not enough air during pregnancy:
- the diaphragm under the pressure of the growing uterus rises, because of this, the lungs remain less space for their straightening - there is shortness of breath;
- a growing embryo needs more and more oxygen, which it takes from the bowels of the mother, which is why a woman feels a feeling of lack of air during pregnancy;
- nervous disorders, stressful situations, emotional, hormonal changes in the body of the expectant mother can provoke a lack of air during pregnancy for early dates;
- due to a lack of iron, a mild form of anemia develops, so the woman is no longer able to endure the previous physical exercise, because of this, there is a feeling of lack of air during pregnancy.
It's difficult to breathe
As a rule, this condition, when there is not enough air, lasts until about 32 weeks of pregnancy. On this period the baby's head turns towards the small pelvis, while the pressure on the diaphragm and epigastric region becomes less, so the air enters better during pregnancy.
Why does it occur early
Some women complain that they do not have enough air during pregnancy already in the early stages - 6-8 weeks, when hormonal changes organism.
This may be related to toxicity. Despite the fact that toxicosis in most cases is manifested by nausea, vomiting, sometimes this condition has other signs, among which are:
- gravity, pain in the stomach;
- heartburn;
- flatulence.
Very often, literally immediately after conception, it becomes difficult for the expectant mother to breathe after eating, even if she ate a very small portion. There may be pain in the stomach, belching, heartburn.
The same symptoms occur when isolating of hydrochloric acid: its production is provided by the synthesis of growth hormone, which is intensively produced in the body of the expectant mother.
Preventive actions
Among preventive measures, which will help prevent or at least reduce the likelihood of a lack of oxygen, can be identified.
- Regular intake of drugs, which contain a sufficient amount of iron.
- Reception folic acid in moderate doses. This is most relevant for women who suffer from hemolytic disease or are malnourished.
- Regular exercise of moderate exercise.
- Keeping a balanced diet.
- Regular visits to the doctor and the delivery of the necessary tests.
- Mandatory consumption of foods such as legumes, dietary meats, nuts, fruits and juices.
Finding out the cause from the doctor
Therapy Methods
Let us consider in more detail what can be done if there is not enough air during pregnancy.
| Way | Description |
| 1. Practice breathing during childbirth | Learn breathing exercises and breathing techniques during labor activity. Apply them whenever you feel a lack of oxygen. So you can prepare for childbirth and feel better. |
| 2. Have a good rest | If this attack is caught during exercise, you just need to rest a bit. |
| 3. Walk outside more. | Clean air, away from highways and industrial plants will allow you to fill your lungs and feel much better. |
| 4. Open a window at night | Sleeping with an open window or window favorably affects general well-being. The main thing is that there is no draft. |
| 5. Avoid sleeping on your back | Lie down half-sitting with special pillows. Remember that you can not sleep on your back while carrying a child. This can not only cause breathing difficulties, but also adversely affect the general condition. |
| 6. Get on all fours | As soon as you are caught by an attack of lack of air, you need to get on all fours, relax as much as possible and take slow breaths and exhales. |
| 7. Be sure to eat breakfast | Sometimes the lack of oxygen occurs precisely because of poor nutrition. |
| 8. Don't Overeat | You need to eat while carrying a baby fractionally - often, but in small portions. The ideal option considered 5-6 times / day every 2-3 hours. The last meal should be no later than 2 hours before bedtime. |
| 9. Control your weight | Watch your weight gain so you don't gain extra pounds. This can be not only the cause of difficulty breathing, but also bring a host of other problems. |
| 10. Consult a doctor | Perhaps you will be assigned relaxing, sedatives, For example, essential oils, herbal teas. |
| 11. Drink oxygen cocktails | Some expectant mothers are perfectly helped to cope with this ailment. |
You should never worry that such bouts of lack of oxygen are harming the baby. If all tests and the results of other examinations are normal, then this condition does not harm the fetus, but only creates some discomfort for the expectant mother.
Preventive actions
A couple of weeks before the expected birth, it will become much easier for you: if your stomach drops, expect an early birth.
Possible dangers and risks
Consider a number of ailments in which there is not enough air during pregnancy:
- cardiovascular diseases - heart defects, arrhythmia;
- a complication after suffering the flu or acute respiratory infections, in which case the heart does not pump blood well through the vessels and veins, due to which the organs and tissues of the body suffer from a lack of oxygen;
- allergic diseases - this reaction may appear on a large list of products that are allergenic to humans, for example, pollen, plant fluff, some types of trees, household dust, mold, cosmetics, chemicals (the body may also have a negative reaction to eggs, nuts, milk or insect bites)
- bronchial asthma, and, consequently, dyspnea;
- overweight, obesity, malnutrition;
- if a lack of oxygen occurs during a conversation, this indicates that a narrowing of the small bronchi has occurred;
- chronic diseases of the lungs, bronchi, increased arterial pressure.
Most allergic reactions are accompanied by a lack of inhaled oxygen. The intensity of this feature is determined by the state of the organism of the expectant mother. That is why, if you observe such signs, it is imperative to visit a specialist in order to exclude possible complications.
Breathing exercises during pregnancy: the correct breathing of a woman during pregnancy is vital important process both for mother and child.
Necessity correct execution breathing exercises during pregnancy is difficult to overestimate: this period in a woman's life is characterized by an increase in oxygen demand and nutrients for the growing uterus. Performing breathing exercises is one of the methods to meet this need.
The main changes in the respiratory system in a pregnant woman
- due to an increase in the size of the uterus, the displacement of the OBP - abdominal organs - upwards and a decrease in the volume of the chest;
- increased breathing due to diaphragm fluctuations;
- increased alveolar ventilation by about 70%;
- decrease in airway resistance (resistance) by approximately 50%;
- increase in airway conductivity;
- increased excretion of carbon dioxide compounds - bicarbonate - through the kidneys, and due to this, maintaining the constancy of the internal environment of the body;
- an increase in the work performed by the lungs due to the growing metabolic process between the mother and the fetus;
- an increase in the demand for the amount of necessary oxygen by about 20%;
- an increase in the minute volume of respiration - MOD - by the end of pregnancy, on average, one and a half times;
- an increase in such indicators of ventilation as the volume of inhalation - TO - by 40%, and respiratory rate;
- hypocapnia (decrease in carbon dioxide in the blood) in the blood of a pregnant woman as one of essential conditions normal diffusion from the fetus to the mother through the placenta of carbon dioxide.
The benefits of breathing exercises for the body of a pregnant woman
- improvement of utero-placental circulation;
- psychological relaxation, elimination of unnecessary anxiety, training in relaxation and calming methods;
- improving the ability to simultaneously tension and relax the abdominal muscles in combination with the chest type of breathing;
- improvement and stimulation of the organs and systems of the body;
- facilitating the course of pregnancy for the mother and improving the supply of oxygen and nutrients to the baby;
- more responsible preparation for the moment of childbirth.
Basic principles of breathing exercises
- principle correct technique breathing - not due to the muscles of the chest, but due to the muscles of the abdomen;
- the principle of performing breathing movements deeply and concentratedly - to completely relax the muscles of the body and reduce the increased tone of the uterus;
- the principle of regularity - exercises can be performed in a smaller volume, without overloading, but periodically and constantly; during the first few times it is better to do about 2 - 3 cycles, gradually increasing the duration of classes; the average duration of gymnastics is about 10 minutes a day;
- breathing exercises can be performed either during the main complex of physical exercises (or at the end of the complex), or during the process of relaxation - relaxation, or as an independent group of exercises.
The main sets of breathing exercises
chest breathing exercise
Starting position - standing, put your hands on the ribs. After taking a deep breath through the nose (trying to keep the abdominal muscles in place) and expanding the chest completely in all directions - exhale - through the nose or mouth.
Diaphragmatic breathing exercise
In a sitting position, place one hand on your stomach and the other on your chest. A full breath is taken through the nose for 2-3 seconds, while due to the soft pushing of the diaphragm down, the abdomen simultaneously protrudes. Exhalation is carried out through the nose or mouth for 3-5 seconds. The interval between inhalation and exhalation is about 1 second, no more.
First you need to start with one or two cycles. The main benefit of this exercise is massage. internal organs and improving the blood supply to the baby due to contractions of the diaphragm and muscles of the abdominal wall during inhalation and exhalation.
Exercise "rhythmic four-phase breathing"
- the first cycle (duration: 4 - 6 seconds) - a deep breath is taken through the nose;
- the second cycle (duration: 2 - 3 seconds) - the breath is held;
- the third cycle (duration: 4 - 6 seconds) - a deep exhalation is carried out through the nose;
- the fourth cycle (duration: 2 - 3 seconds) - the breath is held.
The average cycle time is 2 - 4 minutes.
Hold breath exercise
After taking a deep breath of air through the nose, at the very end of the breath, the breath is held. After that, a mental count is maintained for up to 10 seconds and a sharp exhalation is carried out through the mouth. During the workout, you can try to count up to 20 - 30 seconds.
Exercise "shallow breathing"
The main breathing technique is fast, light, rhythmic and silent. When performing this exercise, it is important to remember that only the upper half of the chest moves, the stomach remains motionless. The inhalation time must be equal to the exhalation time. The duration of shallow breathing gradually increases to 10 - 20 - 30 seconds, and at the end of the course of pregnancy - up to 60 seconds.
This exercise and shallow breathing should not be chaotic, the rhythm remains the same: the duration of inhalation and exhalation is 2 seconds. It is better to do this exercise not with open, but with closed eyes.
Breathing exercise
In the position with the mouth ajar and the tongue sticking out, it is necessary to inhale and exhale noisily. A rapid breathing rhythm is required: one breath - exhalation for a second. During the workout, try to breathe first for about 30 seconds in this way, then - 45 - 60 seconds.
An exercise for yoga devotees based on the practice of nadi - shodhana:
- the tips of the big and index finger must be placed between the eyebrows in the middle;
- with your thumb you need to slightly press on the nostril on the right and close it; inhalation is carried out, counting to three through the left nostril;
- breath is held, with both nostrils gently clamped (mentally counting to nine);
- after the right nostril opens, a slow exhalation is made (mental count to six);
- with both nostrils carefully closed, holding the breath with a mental count of six;
- after thumb removed from the right nostril, a slow breath is taken with a mental count of up to three;
- with both nostrils gently closed and holding the breath with a mental count of nine;
- after ring finger removed from the left nostril - a slow exhalation with a mental count of up to six;
- with both nostrils carefully clamped - holding the breath with a mental count of up to six.
If you start this practice for the first time, then it is enough to perform no more than 10 cycles.
The technique of using breathing exercises in childbirth
First period
If we talk about the physiology of childbirth during this period, then at the end of the first period, the baby’s head presses on the rectum as it advances in the birth canal - as a result, the mother has a desire to push. However, due to the fact that the head has not yet completed its advance to the exit from the small pelvis, it is impossible to make attempts. The closer the contraction, the more the woman in labor can feel the increasing tension of the uterus. Breathe deeply at this time, inhaling and exhaling full chest.
When the fight has begun, it is necessary to breathe superficially: the correct breathing rate is half as often as usual. As the contractions intensify, the frequency of breathing also increases: breathing is rhythmic and rapid, with a frequency approximately twice as high as usual. It is necessary to try to keep your mouth open, trying to correlate the strength of the contraction with the strength of the breath.
When the contraction reaches its peak, it is necessary to take four full breaths, and then a calm exhalation.
After the end of the fight, you need to take a full breath due to the muscles of the abdomen and chest, then slowly exhale to the end with tension and involvement of the abdominal muscles.
In the interval between contractions, you need to breathe normally and relax.
Second period
The cervix is fully open during the second period, it is time for attempts to give birth to a baby. Attempts occur under the action of pressure from the muscles that make up the anterior abdominal wall in front, strong contractions, pressure of the muscles of the diaphragm from above on the uterus. During one contraction, you need to push about three times.
After the contraction begins, it is necessary to inhale deeply through the nose in order to lower the diaphragm as much as possible downwards. After the end of the breath, the breath is held, the abdominal muscles are strongly strained, pressing in front of the uterus and pushing the baby out. The muscles of the perineum should be relaxed.
An approximate scheme: the implementation of a deep breath - the implementation of a full exhalation - repeated attempts. You need to push correctly on a full breath, using the diaphragm and pressing on the uterus with all the volume of air in the lungs.
After the end of the fight, you need to breathe calmly and deeply.
As a rule, at the birth of the baby's head, the midwife will most often ask the woman in labor not to push during the contraction. This is not an easy task, but a doable one. Shallow breathing is suitable here - you need to open your mouth wide and try to breathe often, shallowly and superficially. In order to effortlessly move away from the breathing rhythm that the woman in labor followed during the attempt, you can try to tilt your head back slightly to change the nature of breathing.
Due to the fact that the woman in labor will breathe correctly during childbirth, the birth of the baby's head will be smooth, soft, without traumatizing the mother's birth canal.
Safety precautions when performing breathing exercises
- the average duration of breathing exercises is no more than 10-15 minutes a day: this can be explained by the fact that in pregnant women the concentration of carbon dioxide in the arterial blood is already low, due to rapid breathing there will be an even greater decrease in it, which is fraught with the development of dizziness;
- if during breathing exercises you feel dizzy, you need to inhale and not exhale for 20-30 seconds until the discomfort disappears;
- in the presence of chronic diseases upper respiratory tract or lungs - prior consultation with a doctor.
Being pregnant, every woman prepares her body and body in every possible way before childbirth. Appearance process little man into this world is a very difficult moment in the life of every pregnant woman, so it is very important to prepare for this event both mentally and physically so that during childbirth the body and body of the expectant mother are fully prepared to endure all the loads that are foreseen by this process.
Today, there are many options for expectant mothers to get their bodies in order before this truly happy moment - pregnancy fitness, yoga, swimming, aqua aerobics, swimming with dolphins, etc. We, compared to our mothers and grandmothers, very lucky, because in their time this was not even heard of.
However, for a long time there have been a number of special breathing exercises, thanks to which women could survive all those painful sensations during childbirth much easier and faster. It is breathing exercises for pregnant women that can improve general state future mother throughout pregnancy, as well as during childbirth.
Did you know that proper breathing plays an important role in the development of human health. The expectant mother is simply obliged to constantly observe the correct pace and rhythm of breathing, since each trimester of pregnancy is characterized by consumption a large number oxygen.
The benefits of a respiratory event for a mother and her unborn baby:
- By observing proper breathing, a pregnant woman can affect the normalization of the cardiovascular system, relieving excessive stress. In addition, this technique will help you learn how to breathe correctly during childbirth, which is important for this process.
- The third trimester of pregnancy is always caused by oxygen consumption several times greater than during the first two trimesters. Therefore, breathing exercises for pregnant women are simply necessary for women who are preparing to become mothers in the near future.
- Thanks to respiratory gymnastics, the flow is ensured required amount oxygen to the baby's brain in the second and third trimester of pregnancy, which helps to avoid various pathologies during childbirth and in the later life of the child.
- If you learn to breathe correctly, it will help:
- reduce toxicosis in the first trimester of pregnancy;
- improve the functioning of the cardiovascular system;
- relieve stress and relax;
- get rid of the headache that "accompanies" many pregnant women in the first trimester, and sometimes the entire pregnancy.
- Breathing exercises help relieve increased tone uterus in the first and second trimester of pregnancy.
- Fulfilling breathing exercises throughout pregnancy, during childbirth, the expectant mother will be able to breathe more concentratedly, as well as reduce the risk of any injuries during childbirth.
- Strelnikova's breathing exercises for pregnant women help to normalize blood pressure, get rid of prenatal depression and relieve fatigue.
- By devoting a little time to classes 3-4 times a week, you can learn to relax the abdominal muscles and pelvic muscles, which helps the uterus fully open during childbirth, speeding up the entire process of labor.
- You can practice at any time of the day without spending Money(unless, of course, special courses are attended).
- This respiratory system of occupations has absolutely no disadvantages, since its action is aimed solely at maintaining health.
You can start breathing exercises only after consulting with your doctor. Only a qualified specialist can make recommendations for practicing pregnant women.
As a rule, you can engage in exercises of this kind already in the first trimester of pregnancy. This will help you learn how to breathe properly to provide your body and the body of the unborn child with oxygen, and also prepare future mother before childbirth.
Principles of correct breathing exercises
Before performing gymnastics of this kind, you must first familiarize yourself with the rules of the event.
In order to learn correct breathing Lie on your back with your legs slightly bent knee joint. Now we inhale through the nose and exhale through the mouth. It is very important to learn how to take air not into the lungs, but into the stomach. after inhaling the air, try to hold your breath for one minute. If you fail to do this, then hold the air for exactly as much as you can. After that, we gradually exhale the air.
In the first lessons, this exercise should be performed three times. Over time, the number of exercises in one approach should be at least five. In total, at least twenty repetitions should be done throughout the day. And only after you breathe easily in this way while lying on your back, you can try to perform them from a standing and sitting position.
Having learned this breathing technique, you can easily practice anywhere and anytime: while watching your favorite series, while walking, etc. Having developed a strong habit of diaphragmatic breathing, you can try to speed up the exercises.
All you have to do is count the number of breaths you take in one minute and then gradually increase that number. As a result, you should master the execution of deep and rhythmic breathing, which can be performed at different speeds. It is this breathing that is used in the first stage of labor.
List of breathing exercises
We bring to your attention the most common types of breathing exercises.
chest breathing technique
We put the right hand on the chest, and the left hand on the stomach, inhale deeply and exhale. Now we inhale air through the nose and try to draw it into the lungs, and not into the stomach, so that left hand remained motionless.
The right hand, on the contrary, should rise during inhalation. Hold your breath for as long as you can, after which you should exhale very slowly.
Holding breath technique
We make an entrance through the nose and hold our breath for exactly ten seconds, after which we exhale sharply through the mouth. Beginners can start with five of these exercises, but ideally twenty repetitions should be done.
This exercise will help get rid of toxicosis in the first trimester of pregnancy.
Mastering the technique of shallow breathing
We breathe often and rhythmically so that the stomach remains motionless. Air must be breathed into the lungs. Before performing this exercise, it is undesirable to eat anything.
As a rule, you should get at least 30 breaths in 60 seconds.
Learning to Breathe Intermittently
Slightly open your mouth and stick out your tongue. All inhalations and exhalations must be accompanied by sound. This exercise is similar to dog breathing.
In one minute, you need to take 60 breaths.
Learning to breathe with abdominal muscles
We put the right hand on the chest, and the left hand on the stomach. Before starting, you need to exhale all the air from the lungs. Now we inhale through the nose, so that right hand remained motionless, and the left rose.
Hold your breath for 20 seconds, then gradually exhale through your mouth.
Learn the full breathing technique
First we exhale, and then we enter. It is very important to inhale gradually, while raising the stomach, and then the chest. At the end of the inhalation, hold the breath for five seconds, after which we slowly exhale through the mouth. Should initially go down rib cage and then the belly. This exercise can cause slight dizziness, so it is undesirable to do it more than four times.
While in position, do breathing exercises daily, do not be lazy, as this will help you improve your health throughout your pregnancy and ease the flow of contractions during labor. It has been proven that the ability to control one's own breathing has helped many girls relieve pain during childbirth.
We sincerely wish you success in all your endeavors and good health!
For a long nine months of pregnancy, a woman has to endure many different inconveniences, difficulties and uncomfortable sensations, which is why she last dates pregnancy seems like an eternity to her. All of them are associated with that the mother's body undergoes when carrying a baby. This process continues from the first weeks to last days, in connection with which to replace one " side effects others come.
Different women do not equally experience different sensations during pregnancy. Some are worried about heartburn, others -, someone - constipation and. Skin itching, venous grid, and other manifestations may appear in turn or all at once. And in the last stages, shortness of breath is especially annoying. With an increase in the period, it becomes more and more difficult for a pregnant woman to breathe, and sometimes it seems as if there is not enough air at all - neither for her nor for the baby.
Why is it hard to breathe during pregnancy?
Difficulties with breathing, as a rule, appear already in the third trimester, when the tummy grows decently (although it is possible earlier). And this phenomenon has a completely logical explanation.
As the uterus and fetus grow, they move apart all the organs surrounding them. The stomach suffers from this (they appear, the bladder (under the pressure of the weight of urination noticeably become more frequent), the intestines (due to constraint, the peristalsis slows down - and appear) and, of course, the lungs. It comes to the diaphragm almost last, which turns out to be a positive moment in this unfortunate event.
With each week of pregnancy, the uterus not only increases in size, but rises higher and higher. In the third trimester, it begins to compress the diaphragm, which makes breathing difficult: it becomes increasingly difficult to lean forward, climb stairs, perform simple tasks- With any effort, you experience shortness of breath. The stronger the pressure, the more severe shortness of breath occurs. Fortunately, this phenomenon is temporary and in most cases, 2-4 weeks before the birth, the baby begins to descend into the pelvic region, taking up a starting position. Mom feels this mainly with a sense of relief: at last she can take a deep breath! It seems that the last time it was a hundred years ago!
However, not all women's belly drops before childbirth. But also, not everyone experiences such difficulties with breathing - here, how lucky anyone is. It was noticed that tall women feel short of breath less often and to a lesser extent than miniature mothers.
What to do about shortness of breath during pregnancy?
Actually, a good gynecologist should warn a primiparous woman about possible problems with breath on later dates. Moreover, he should also give you recommendations on how to alleviate the condition during attacks of shortness of breath. But if you are not very lucky with the doctor or you do not have such useful information for some other reason, we will try to help you.
First of all, I want to say that with the appearance of shortness of breath, you can find positive moment and use these difficulties to train breathing in childbirth. If by this time you have not yet mastered breathing techniques, then it's time to take the issue seriously. Different types and breathing methods will not only help you feel better and provide your baby with enough oxygen during such difficult moments, but will also be useful to you in childbirth, when contractions will need to be alternated with attempts.
So, if it’s hard to breathe during pregnancy, then get on all fours, try to relax as much as possible, then take a deep slow breath and exhale the same way. Repeat the exercise several times until you feel relief.
At the moment of shortness of breath, it will become easier to breathe if you sit on a chair or at least squat, or even better - lie down. Try sleeping half-sitting if you also lack air at night. Remember that you can’t lie on your back, and you also need to change positions often, not sitting in one place, walking around from time to time. Control your portions and try not to overeat - this can also cause shortness of breath.
Do not stop walking, even and especially when breathing becomes difficult. Take your spouse or girlfriend with you, but go to the park or square every day: the child must receive oxygen.
Don't panic when you suddenly find it hard to breathe during pregnancy. Remember: this is a completely physiological phenomenon. But if suddenly it starts to seem to you that you are about to suffocate, and your limbs and lips turn a little blue, then it’s better to call an ambulance and consult. However, this rarely happens.
If you experience shortness of breath even at rest, or it becomes difficult for you to breathe even when talking, then you should definitely tell your doctor about this. Perhaps shortness of breath is associated with anemia or vegetative-vascular dystonia.
Thank God there's not much left to endure. Easy childbirth!
Especially for- Elena Kichak
There are a lot of breathing practices - rebirthing, holotropic or energy-sensory breathing. They can be used for relaxation, healing, mental or spiritual development. Especially breathing technique is important for expectant mothers and their babies. "Women's Passions" talk about breathing exercises for pregnant women.
Proper breathing is important both during pregnancy and in preparation for childbirth.
The baby feels very well what is happening in the environment. One should not think that he “sleeps” in the womb and will wake up only when he is born.
All children at a certain period of development begin to listen to the surrounding processes and people with whom their parents communicate. Therefore, by the way, it is recommended to listen classical music She calms them down a lot.
Favorably affect the baby and breathing techniques. In addition, the child himself begins to learn to use the power of breathing for his mental, energy and physical development.
Special breathing exercises improve the well-being of a pregnant woman, help to get rid of irritability, drowsiness and fatigue, from unpleasant and painful sensations.
So, let's go directly to the exercises themselves.
You need to start with the simplest. During exercise, nothing should interfere with you. Get distracted from extraneous thoughts, tune in to the lesson and to communicate with yourself and with the baby.
Exercise One: Relax
Lie on your back. Preferably for hard surface. The arms should be parallel to the body. Relax the body: arms, legs, lower abdomen. Then gently, very slowly, take a deep breath through your nose, feel how the air penetrates into the lungs, filling every cell with oxygen.
Feel how your body absorbs something fresh and pleasant from the environment. Take a slow breath. So repeat several times: inhale - exhale ... Try to feel the changes in your body: lightness, airiness, warmth or, conversely, chill.
Exercise two: tissue elasticity
Stand up, lower your arms along the body, put your feet shoulder-width apart. Keep your head straight. You need to relax your eyes, but do not close them. Inhale deeply, smoothly through your nose, and as you exhale, relax the tension in the tissues. Do this exercise several times.
Bring your hands to your chest at stomach level and raise them in front of you, then above your head, combining these movements with inhalation. Imagine yourself as a large absorbent porous sponge, which is immersed in very clean and transparent water.
So you take in the air around you. Everything should happen not by force, but gently and naturally. When your hands are above your head, begin to exhale smoothly, spreading them to the sides with your palms up and returning to their original position. Then inhale again as you raise your arms and exhale as you lower them.
Continue until you see nice feeling throughout the body: palms, in the lower abdomen, in the uterus. Listen to the sensations within yourself and try to remember them.
Pregnancy
The energy-sensory breathing technique also facilitates the course of pregnancy and improves the conditions for the development of the child. It consists in relaxing the perineal region. This helps to make more elastic fabric birth canal and avoid tearing during childbirth.
Skin respiration is equally important. It allows you to feel good in places where there is not enough oxygen. Energy-sensory breathing increases the supply of oxygen not only to the mother herself, but also to the baby.
Special mention should be made of breathing during childbirth. Doctors advise starting these exercises no earlier than 30-32 weeks of pregnancy.
During fights
Get on your knees and spread your legs shoulder-width apart. Rest your hands on the floor. Gradually take a slow breath - without lifting your knees from the floor, stretch your head and nose forward and up, arching your back and leaning forward with your whole body.
Then exhale smoothly and intensely, trying to lower the pelvis and perineum to the floor. Arch your back in reverse side. Do these exercises without stopping, they should completely coincide with your breathing.
During the push
Lie on your back, hands behind your head, bend your knees and place them shoulder-width apart. Gently inhale through your nose, and as you exhale, lift your shoulders and shoulder blades off the floor. Exhale intensely but gently. At the same time, your lips should look as if you are inflating a tight balloon. Returning to the original position, take a soft breath.
Relax. Repeat the exercise 10 times, then exhale and hold your breath for as long as possible. Then take a slow breath and keep breathing on. During the exercise, the muscles of the perineum should be as relaxed as possible.
The main thing here is to learn to breathe smoothly, without jerks and hold your breath for at least 40-50 seconds. Indeed, during childbirth, the rupture of the perineum occurs precisely because the mother does not know how to do these simple things.
Just remembering the exercises is not enough. You need to learn to feel your body and baby and feel what you need at a particular moment. And then there will be no fear of childbirth. After all, mommy will no longer be afraid of marriage, she will not panic, as she will know what to do: how to relax, breathe and how to move to facilitate childbirth.
During childbirth, all the theory that you once heard or read is forgotten, only those sensations and states that your body “remembered” during the exercises remain.
Anastasia Vladykina