Every future mother aspires to prepare as much as possible for childbirth. The moment of birth of a baby is not easy, so it is very important to be prepared both mentally and physically. Modern pregnant women have a lot of opportunities to tidy their bodies before birth - fitness for pregnant women, yoga, swimming, aqua aerobics, swimming with dolphins and much more. Our mothers and grandmothers did not even know about all these methods. But there are special exercises that women have known since ancient times. It is a question of respiratory gymnastics for pregnant women. Exercising breathing exercises for pregnant women is an integral part of the successful course of pregnancy and the birth itself.
Why do breathing exercises during pregnancy?
During pregnancy, a woman needs an increased volume of oxygen. This is due to the fact that now the future mother feeds oxygen not only her body, but also the baby's body. In the second half of pregnancy many women find it more difficult to breathe. The growing uterus becomes tight in the pelvic region, and it begins to rise upward, thus shifting the abdominal organs. As a result, the diaphragm is under pressure, which causes difficulty in breathing during pregnancy. The volume of the lungs becomes smaller, and the woman receives less oxygen for her and her baby. The heart contracts faster, and the entire cardiovascular system starts to work more intensively. Respiratory gymnastics for pregnant women allows to normalize the work of the heart, relieves stress, relaxes and soothes.
Every future mother should know about the importance of proper breathing during pregnancy and childbirth. During childbirth, a woman breathes practically for two, but because of strong fights, one does not always get to concentrate on breathing. Therefore, it is important to master all the techniques beforehand in order to do them mechanically, without thinking during delivery.
Performing respiratory gymnastics for pregnant women, you can achieve the following:
- to remove the increased tone of the uterus;
- reduce toxemia during pregnancy;
- improve blood circulation;
- to facilitate the flow of oxygen to the child's brain;
- to get rid of labored breathing during pregnancy.
Breathing exercises for pregnant women
All breathing exercises for pregnant women are divided into two groups: those that are performed in motion and those that are performed without movements.
First and foremost, the expectant mother should learn to breathe fully. This term means deep breathing, during which not only the upper part of the lungs are involved, but also the entire diaphragm, thorax and abdominal cavity. Deep breathing helps to get rid of heavy breathing during pregnancy and slightly relieve pain during fights.
- Lie on your back, putting comfortable cushions under your knees and under your head. Exhale. Slowly, inhale the air with your nose, filling your stomach with it. Hold your breath for a few seconds and slowly exhale with your mouth, while relaxing all the muscles. Exercise can be done under pleasant music. After ten minutes of deep breaths, labored breathing during pregnancy becomes easier.
- Comfortably sit down and try for several minutes to breathe quickly and superficially - "dog-like". This technique is useful during labor, when the contractions become intense. Also, this exercise allows you to relax all muscles and feel light.
- Perform the first and second exercises while driving - when walking, during the cleaning of the apartment and any other light load.
- Slowly inhale the air, counting to four. Hold your breath, too, for four seconds, then exhale, counting to four. For four seconds, do not inhale and repeat the exercise.
Future moms should perform respiratory gymnastics during pregnancy every day - only in this case it will be possible to achieve tangible results. Do exercises every time there is a free minute and after a couple of weeks the correct breathing will become a habit. Women who are engaged in such gymnastics, almost do not know about the problems with breathing during pregnancy.