The time of bearing a child is not a reason to quit sports. Simple exercises (breathing exercises for pregnant women) will help women to prepare for childbirth and just not get bored at home.
What is useful during pregnancy
Respiratory gymnastics is a system of breathing exercises aimed at improving health.
During pregnancy, you need to take good care of yourself, but these exercises will definitely not harm the child and mother:
- Relieve stress from the heart;
- Will give more oxygen to the body;
- Reduce fatigue, improve sleep;
- The mood swings will be much less.
Did you know? If you preform breathing exercises every day, the loss of extra pounds is ensured, and not for a short time, but for a long time.
Contraindications and precautions
There are no contraindications as such. All exercises are aimed at improving the well-being of a woman and preparing her for childbirth. But still, something to consider:
- Do not spend much time breathing exercises, everything is good in moderation.
- It is necessary to collect air with a nose and exhale with a mouth (slowly). 3. If you have high blood pressure, postpone training.
Complex breathing exercises
At first, exercises are done lying on your back, then gradually switch to those where one of the used devices for support is, for example, a chair; and finally in a standing position. You need to learn how to breathe through the diaphragm (stomach) while relaxing the muscles of the perineum. Soon you will be able to breathe rhythmically, at a different pace. Now in more detail.
Important! At the end of each lesson, one should take a position that helps to relax. We must close our eyes, remember about breathing.
In 1 trimester
The duration of one lesson should be no more than 30 minutes. The exercises themselves are performed within 10 minutes (everything else is a warm-up). Do not forget about the pauses.
The warm-up technique is as follows:
Inhale – raise your shoulders up.
Exhale – lower.
Run 7-10 times at a slow pace.
Take a breath and take your shoulders back. Bend in the back, feeding the chest forward.
Exhale – return to starting position.
Run 7-10 times, the same pace.
Shoulder movements: up – inhale, down – exhale.
Perform 2-3 minutes.
Go to the exercises themselves.
Check out one of the respiratory gymnastics complexes:
- Breath with a delay on the account.
Starting position – any (sitting, lying, standing). Count to yourself from 1 to 4. Take a breath. From 1 to 2 – hold your breath, from 1 to 4 – inhale, from 1 to 4 – hold your breath. Exhale. You can use a ratio of 2: 1: 2: 1. You need to breathe with your nose, shallow.
- The breath of yoga.
Yogs know that controlled breathing is a special part of yoga practice. One of my favorites is alternative nostril breathing. You need to focus in order to remember which nostril you are working with. Start on the right. Place your right finger over the right nostril when you inhale through the left. Above the left nostril, put the finger of the right hand when exhaling from the right. Leaving your ring finger over the left nostril, inhale on the left, then switch by changing the position of the fingers and nostrils. By breathing in and out, you can easily understand why people do this to focus on the present.
Important! On inspiration, the chest should be motionless.
In the 2nd trimester
Before exercise, do not forget to do a warm-up. The exercises themselves look like this:
- Harmoniously complete breathing.
Starting position – lying on your back, sitting or standing. Make a full chest breath, thereby filling the lungs with air. Exhale – slowly release air from the lungs, lowering the stomach and chest.
- The focus of breathing.
While deeply breathing, use an image, word, or phrase in your mind to help you feel even more relaxed. Close your eyes. Take a few big deep breaths. Imagine the air is filled with a sense of peace. Try to feel it on your body, stress and tension go away. Breathe out. Taking a breath, say: “I breathe calmly,” and when you exhale: “I exhale stress and tension.” Continue for 5 minutes.
In 3 trimester
Again, do not forget about the warm-up.
- Breathing jerky.
Open your mouth by sticking out your tongue slightly. Take a breath for one, and exhale for two. All this should be accompanied by a sound similar to that made by dogs when they breathe. 2-3 minutes will be enough for this exercise.
- Abdominal breathing.
Starting position – one hand on the chest, the second on the stomach. Inhale – through the nose, inflate the stomach. At the same time, remove the hand from the abdomen and raise it up. Holding your breath, exhale slowly, and lower your stomach.
When performing these exercises, you should adhere to these rules:
- You can do it not only at home, but also in the park, sitting on a bench (or when walking).
- Between exercises to pause.
- In the first week, 16 breaths and movements are enough, then they can be increased to 32.
Summing up, we can say that breathing exercises will greatly help a woman during childbirth. It will be easier to control your breathing and survive labor pains, which will make labor easier.