Benefits: Prayanama ‘control of life force’, or being conscious of the breath is extremely useful in pregnancy and birth. It helps the mother to make their breathing more efficient and supply energy which is beneficial to the unborn baby and the mother herself. It helps the relieve stress and anxiety, enhances sleep patterns and gain control of the mind. Again these are all beneficial to the baby and mother as pregnancy can be a stressful time both physically and mentally due to the changes happening in her body with the baby growing and hormones changing all the time. Finally, it is beneficial in the lead up to and during childbirth as pranayamas can help to enhance the flow of energy, reduce pain and release emotional tension.  It can be said that the following techniques can be practiced several times a day during the four to six weeks leading up to your due date.  These ways can be thought of as training the body to relax on demand.  Breathing helps you focus and distracts you from the pain of contractions.

Caution: During pregnancy the mother should not hold her breath, or take any quick forceful breaths, so avoid any techniques that include this.  When practicing yogic breathing during pregnancy focus on expansion of the rib cage and avoid breathing beneath the tummy button.

Ujjayi Breath of tranquility – Pre and Post

You can maximize your body’s energy level with this particular yogic breathing exercise.  This can be used during labour or throughout the trimesters if mum is felling lethargic.

• Breathe in and out deeply through your nose.
• Keep your mouth closed throughout.
• As you breathe in, the air will make a hissing noise.
• As you breathe out, constrict your throat and make the sound of the ocean.

Nadi shodhana alternative nostril breath Pre and post

This breath balances the hemispheres of the brain, creates a sense of harmony and well-being, helps relieve stress related tension headaches, and brings mental and emotional balance.  This can be used if any students are suffering from the side affects of pregnancy like headaches and can help realign the spinning energy which can cause PND after birth.

• Close your eyes and begin to slow your breathing (breathe through the nose).
• Let your left hand rest on your left knee with the palm facing up and your index finger and thumb tips touching in gian mudra.
• Curl your right hand into a fist except for the index finger and thumb, which will remain comfortably extended.
• Use your right thumb to press your right nostril closed so that you can now inhale through the left nostril.
• To exhale, press the left nostril closed with your index finger to allow the breath to release through the right.
• On the next inhale, breathe in through the right nostril, then exhale through the left.   Whichever nostril you exhale out of, that will be the nostril through which you take your next inhale.
• Continue directing the breath through the alternate nostrils in this way.

OooooMMMM Pre and Post

Adding sound to breathing helps lengthen the breath out and gives the muscles more time to release which is helpful in labour and releases mood boosting endorphins.  Your baby can hear and feel your voice from 16 weeks in the womb.  By visualising the sounds moving down to the womb to baby helps energy move down assisting the birth.

• Seated or standing, rest your hands on your belly recall your feelings presently, breathe deeply palms turned upward to the ceiling by your side then float the arms to prayer position in front of the heart. Then exhale.
• Let the arms meet above the head gliding them above still in prayer. On the inhale.
• Slowly exhale the arms down to reach your side by the end of the breath palms down
• Inhale float the arms back up feeling the space between the shoulders and the ears. Keep the breath moving don’t hold it.  Then release the arms back down on the exhale so by the end of the breath they arm by your side palms down.
• Inhale through nose arms above head on the exhale add the sound ‘aaaaahhh’ notice the length of the breath is much more. Repeat three times
• Repeat the breath but on the exhale bring the arms don through the centre palms in prayer adding ‘om’ (aaaa oooo mmmm three sounds) the baby can hear this vibration
• Placing hands back on the belly notice the inner vibration and sense of peace. Close the eyes and feel the bond.

Kapalbhati frontal cleansing Post natal only

This is also known as the Breath of Fire is without a doubt the most sophisticated Pranayama (breath control). It is an amazing tool that fights against anxiety, nerves, fears, pain, and depression.  Thus can be used during contractions and as a carry on practice for mum after baby is born.  Its also Ideal to energise the mind and get rid of fatigue.

• Sitting comfortably spine straight inhale deeply pushing the air out of the nose.
• Let the lungs fill and again push the air out the nose allowing the diaphragm to contract
• The breath is quicker than normal and should mimic a steam train, repeat for ten breaths
• At the end take one complete inhale then exhale and then repeat it three rounds.

Volcano breath Pre and Post

A good release for tension and emotions.

• Sitting comfortable on deep breathing inhale and exhale
• On the inhale bring palms into prayer in front of the heart. Exhale
• On the next inhale reach the arms above the head palms facing outwards on reaching the top exhale as you float the arms down and round bringing back to prayer
• On the next inhale repeat but on the exhale add the sound of an explosion volcanoe
• Repeat for three rounds

Bhramari the humming breath Pre and post

This means large black bee, helps to encourage stillness in the mind and balance.  It will also encourage balance within the nervous system promoting general sense of well-being.  We hum when we are happy!

• Sitting comfortably spine straight hands on knees whilst inhaling
• On the exhale first fingers block the ears lift elbows and create the humming sound
• Repeat for ten breaths

Sheettali cooling breath Pre and post

As a cooling breath, This is great for soothing heated emotions such as anger and frustration.  Additionally, it can actually help cool the temperature of the body. It is reported to lower fevers and aid digestion as well as increase alertness.

• Round the lips into an “O” Roll the tongue into a “U”, with just the tip of the tongue sticking out of the rounded lips. (Some people are unable to roll the tongue in this way due to genetic disposition.  If you can’t roll the tongue, do this breath just with the lips rounded.)
• Inhale through the mouth, drawing the breath through the tongue (as if the tongue were a straw.)
• Exhale smoothly through the nose.
• Close your eyes and focus on the breath, continuing the cycle of inhaling through the tongue and exhaling through the nose.

Counting breath Post natal Only

When you count your breaths, you can help your body and mind relax. It is a great exercise and will come handy during the fourth trimester!

• Sitting comfortably or this can be done in relaxation.
• Place one hand on your belly while the other rests on your chest.
• Breathe in deeply to a count of five.
• Hold your breath for a count of eight.
• Now breath out slowly, to a count of nine.
• Try to push all the air out of your lungs as you breathe out.
• Simultaneously, try and relax your body.

Long Deep Breathing Pre and Post 

The benefits of long deep breathing include relaxation, stress release, stimulation of endorphins that fight depression, expansion of lung capacity and an increase in patience.

• Start by closing the eyes, relaxing the breath and smoothly breathe through your nose.  Notice the movement of your belly (which will be significantly less if you are in the later months of pregnancy) and allow your belly to expand.
• As you continue your slow, deep inhalation, you will also notice expansion in the rib cage and upper chest.  The breath moves into the body like a glass fills with water filling from lower to higher.
• Exhale the breathe out as a glass would empty – pouring it out from the upper chest, then ribcage, and finally drawing the navel in towards the spine.  (Again, this movement will be less in the later months of pregnancy.)

Labour Breath Pre natal

In the second stage of labour, the cervix is now fully dilated and contractions should now be regular but spaced out. At the peak of each contraction the mother will feel the urge to push. Once the baby’s head has been birthed the body will follow. The Labour Breath can be used to help with the pain of the contractions.

• Inhaling deeply though the nose and exhaling slowly through the mouth, make a long drawn out HA sound. The timing of this is important as timing the HA to coincide with the most painful part of the contraction and drawing it out to last the duration of the contraction will increase the efficacy.

Roll breathing Pre and Post

Roll breathing allows you to use your lungs to its optimum capacity. It also helps you get in tune with your breathing rhythm. This is one particular breathing exercise during pregnancy, which offers a great way to relax your achy muscles.

• sitting comfortably or in flapping fish, with one hand on your belly and the other on your chest.
• Repeat deep breathing for eight to ten breathing cycles.
• If you pay attention, you’ll notice that your abdomen will rise and then fall back while your chest rises – almost like a rolling wave.
• As you breathe out, make a whooshing sound as both your hands go down.