Breathing exercises to prepare for childbirth. Breathing exercises

Content:

The moment of the birth of the baby is about to come, and you are worried about how successfully everything will end. To be sure of the successful outcome of this important event, you need to prepare for it in advance. In particular, to learn what exercises for childbirth will help relieve pain, avoid tears, stimulate the uterus, relieve stress and tension.

This knowledge will come in handy when it seems that the torment will never end. They will allow the woman in labor to endure all the trials that have fallen to her lot with dignity and with the least losses.

Throughout pregnancy, for regular performance, special gymnastics is recommended to prepare for childbirth, which will allow the body to be fully equipped for such a responsible event. She will help:

• develop mobility and flexibility of the pelvic bones, lower spine, which will greatly facilitate childbirth and avoid back pain during the birth of the baby;
• stretch the muscles of the hips so that you can comfortably sit in the delivery chair for as long as you need;
• keep the muscles of the pelvis and vagina in good shape to avoid urinary incontinence, hemorrhoids after childbirth and speed up the recovery period;
• open the cervix in a timely manner (read more about it).

If you want to give birth to your baby with minimal complications, without pain and medications, find a set of exercises for each muscle group and start doing them regularly already at 4-5 months of pregnancy. This will allow you to perfectly prepare for childbirth.

Preparation

For each group of muscles and organs there are special exercises who prepare for childbirth exclusively them.

• Preparing for the birth of the pelvic bones

Get on your knees, lean on your hands. Place the palms from each other at a distance of about 30 cm, knees - 20. The hips should be strictly perpendicular to the floor. Bend your back slowly, raise your buttocks as high as possible. Do all this while taking a deep breath.

• Hip Stretching Exercises

Sit in Turkish (in the lotus position). Feet connect, knees apart. Wrap your arms around your ankles. Bend forward, put your forearms on your shins. Gently press on your knees with your elbows, as if trying to push them apart.

• Vaginal muscle training

Most best exercises for childbirth without gaps - those suggested by Kegel (we are how effective they are after childbirth). From time to time, several times a day, squeeze as hard as you can intimate muscles and then slowly release, relaxing.

A simple but effective gymnastics, started during pregnancy, is a great help in childbirth, which you can appreciate when this moment comes. In addition to the exercises mentioned above, take note of those that can be performed during contractions and attempts to relieve pain, or to accelerate uterine contractions.

For stimulation

If all the deadlines have already passed, and the baby does not want to please you with his birth, gymnastics will help to stimulate childbirth, which will significantly speed up the process of resolving the burden.

1. Walking is an excellent method of naturally inducing labor. It helps the child to gradually descend. There is pressure on the uterus, which leads to the expansion of its neck. This increases the release of oxytocin into the body, which induces labor.
2. Not just walking, but going up and down the stairs contributes to an even faster delivery. When each subsequent leg is lifted, the pelvis opens, a larger space is created for the child. Shocks during the moments of descent help him to take a more comfortable position.
3. Breaststroke is another great exercise capable of inducing childbirth. Water relieves tension and weight from the joints.
4. Sitting and squatting are helpful when the baby is too high in the womb. They help him to descend, while taking correct position.
5. Any swaying is an excellent gymnastics for the beginning of childbirth, which will not begin in any way. To do this, you can swing every day on a swing. Or, in front of the TV, sit not on the sofa, but on a large gymnastic ball and swing on it in different directions.

All of the above exercises can become a natural impetus for the birth of a full-term baby. so helpful exercise stress will help keep fit, relieve stress and help the baby to be born as soon as possible. And as soon as the long-awaited contractions begin, another question will arise: what kind of gymnastics will be needed during childbirth to relieve pain and ease the agony?

For pain during childbirth

Find out in advance how special exercises are performed that reduce pain. In classes for young mothers, they talk about how gymnastics helps in childbirth, what can be expected from it. Its functions:

• mastery of conscious relaxation individual muscles body;
• comfortable state during childbirth;
• decrease in tension and activity at this moment of the nervous system;
• removal of muscle fatigue;
• reduction of pain;
• getting womb maximum number oxygen;
• consciously focusing your attention on exercises and relaxing muscles helps to take your mind off the pain.

Usually, gymnastics for easy childbirth is selected at the preliminary classes for young mothers. There are more simple complexes that you can find and work out on your own. In between contractions, try the following exercises.

1. Put your feet shoulder-width apart, lower your arms along the torso ( initial position exercises). On the inhale, spread your arms to the sides, on the exhale, lower, shake your hands.
2. Take the same starting position. Pull your elbows back, lift your legs forward one by one.
3. former starting position. Alternately take your arms to the side along with the torso.
4. Starting position for the exercise: sit on the edge of a chair, bend your knees, connect the soles. Spread your knees out to the sides, return to the starting position.
5. Starting position for the exercise: lie on a flat surface. Bend your legs alternately, tilting your knees in different directions.
6. Slow, measured walking with normal and cross steps.

Helps reduce pain breathing exercises for childbirth, which will saturate both organisms with oxygen - both the woman in labor and the fetus. This is necessary for the normal course of the entire process.

1. Relaxing breathing exercise (used at the beginning of labor). Inhale through the nose, make a short pause, exhale through the mouth. Breathing should be smooth, it is better to stretch the lips into a tube.
2. superficial breathing exercise (required to ease contractions). Both inhalation and exhalation are performed exclusively through the nose or mouth. Movements should be light and fast, without the participation of the abdominal wall: make sure that it is motionless. Inhalation and exhalation should be the same in duration.
3. intermittent breathing exercise (useful during the period of attempts). Produced with the participation chest, at a steady but fast pace. Open your mouth, touch your lower teeth with your tongue. Outwardly, it should be similar to the frequent breathing of a dog.
4. Deep breathing exercise (for last step childbirth, already with the appearance of the head of the child). You need to take a deep breath through the nose, count slowly to 10, make a smooth exhalation through the mouth, while loudly pronouncing hissing sounds.

Read more about proper breathing during childbirth and contractions.

Now you know how useful gymnastics for childbirth is, which can provide an easy, uncomplicated birth of a baby into the world. She will allow at this crucial moment not to die from pain and weakness, but to help her own crumbs pass all the tests with the least losses. Both its further development and the condition of the mother will depend on this. Therefore, all pregnant women need to learn special exercises in advance and actively practice them during contractions and attempts. Painless, quick and easy childbirth without the use of medications in this case will not become a myth, but a reality.

Since school days, we know that breathing is the basis of life. A modern, well-informed pregnant woman cannot help but think in advance about how to alleviate the condition for herself and her baby. It is better to start doing breathing exercises long before a woman finds out that she is in an interesting position, and, of course, it is necessary to continue exercises during pregnancy. However, one must distinguish breathing exercises, aimed at strengthening the body as a whole, and special exercises designed for use in childbirth.

Getting ready to be a mom

Experts recommend literally everyone who is attentive to their health to train their breathing. Breathing exercises have a beneficial effect not only on the vocal cords.
They well compensate for vegetovascular dystonia, strengthen the circulatory system, and increase the overall resistance of the body. They also eliminate fatigue, mild depression, various forms of neurosis. With their help, you can clean the maxillary, frontal sinuses, as well as the lungs and bronchi from stagnant mucus, which often becomes the root cause of the common cold, sinusitis, bronchitis. When it comes to planning pregnancy, respiratory therapy is focused on prevention and boosting a woman's immunity.

In the cold and rainy season, it often happens that coughing, sneezing and a runny nose become unwanted companions of the onset of pregnancy. And this happens because in unprepared and weak girls, against the background of pregnancy, the protective functions of the body are noticeably reduced, which is why colds raise their heads. And how you do not want to stuff yourself with pills! The good news that you will soon become a mother is an occasion to do breathing exercises with a greater share of responsibility. After all correct breathing during childbirth- a pledge of sufficient oxygen supply to the baby, which, unlike us, does not use the lungs for breathing, but receives oxygen through the placenta directly from the blood. And the need for oxygen in a rapidly growing and developing baby is very large (before childbirth, it increases by 30-40%). Exercises that increase the vital capacity of the lungs, as well as the maximum oxygen saturation of the blood, will be an excellent prevention of the wrong. And of course, at the same time, one should not forget that a pregnant woman should visit as often as possible fresh air in addition, swim in the pool for children and pregnant women, and in summer - in the sea.

Breathing exercises, Strelnikova exercises

A set of breathing exercises several decades ago was developed by Alexandra Nikolaevna Strelnikova, an opera singer and theater teacher. Despite the negative attitude of Soviet medical officials to the Strelnikovskaya system, patients came to her in a stream. And today, after her death, this method remains popular and in demand. Strelnikova's breathing exercises, being natural in nature, have practically no contraindications. Some restrictions exist only for people with injuries of the brain, spine, as well as for severe osteochondrosis with many years of severe sciatica.

The peculiarity of this technique lies in the fact that when performing exercises, it is very important not to think about exhalation. Only inhalation is active, while exhalation is passive, which is very paradoxical, since in ordinary life we ​​are used to doing the opposite. According to Strelnikova, incorrectly made breaths contribute to the development of lung disease, distort their shape. So, a volumetric breath, which puts the chest in a wheel, or a deep, protruding stomach, is wrong. These movements, combined with simultaneous movements of the body, under a clearly defined count, should be performed in a ventilated room once a day, in different positions: sitting or standing, as it suits you. All exercises are performed regularly for 12 eights, that is, each exercise is 96 breaths.

For a pregnant woman, the load can be reduced (up to 3-5 eights), the main thing is that she feels comfortable and in no case overloads herself. Of course, a future mother should consult a doctor before doing any gymnastics.

Perform exercises under the supervision of an experienced instructor from childbirth preparation courses. Otherwise, if you are guided only by a magazine or a book, it is easy to make mistakes that can cost you dearly later!

When the expectant mother suffers from pronounced vegetovascular dystonia and feels very dizzy from the very beginning of classes, she should limit herself to only those exercises that are performed while sitting. At the same time, she must necessarily take breaks for rest. Please note: the “crouching” position for a pregnant woman is recommended to be done in a semi-squat, so as not to put too much stress on the body. These exercises are well suited for a woman after the birth of a child. The intensity of the classes depends on the well-being of the young mother, on how the birth went.

Exercise before childbirth

At the 7-8th month of pregnancy, when a woman is fully aware that she will soon become a mother, and begins to communicate with the baby more often, preventive breathing exercises Strelnikova should be supplemented with special exercises that will help you relax during contractions, as well as teach you how to push properly. After all, it is well known that the more the expectant mother is clamped during childbirth, the slower the cervix opens and the more painful and longer the whole process takes. A special set of breathing exercises must be brought to automaticity, since in childbirth, and this has been proven by doctors, a woman is unlikely to be able to remember anything. During the birth process, the activity of the cerebral cortex is inhibited and childbirth is controlled by subcortical structures.

Usually they only talk about the suffering of a woman during contractions, but believe me, the baby is also very hard, he experiences enormous stress. If a mother, giving birth, can relax at least a little and starts thinking not only about herself, but also about her baby, this will allow her not to lose her emotional connection with him and support him even before he is born. This is very important for your future relationship with the baby! While exercising your breathing, each time scroll through the successful scenario of childbirth in your mind, forming certain thought-images, which, as experts assure, can really have a beneficial effect on the outcome of real childbirth.

Breathe properly during childbirth

Each stage of labor has its own way of breathing. The birth process begins with contractions. At first they are weak, but already painful and unpleasant. A woman should not interfere with the flow of contractions as much as possible: only at a time when she experiences real discomfort, it hurts and is uncomfortable for her, she should take a soft breath through her nose, and then a soft and long exhalation through her mouth. There is no need to breathe “according to the system” in between contractions. Breathe as you please. The stronger the contractions become, the deeper the breaths should be taken. Try to do them with your chest, relaxing your stomach, back and perineum as much as possible. If it so happens that it is inconvenient for a woman in labor to breathe through her nose due to swelling of the mucous membranes in the nasal passages (this can be caused by both a common cold and hormonal changes in the female body), you should breathe like a dog. That is, quite intensively, putting the tip of the tongue behind the teeth to the upper alveoli. Thus, you divide the air stream into two jets and prevent the throat from drying out. Stretch your lips into a smile. Sometimes it’s more convenient to “sing” a fight. And the baby will not be so scared: mom sings, so everything is in order. It is better to sing vowel sounds: “a”, “o”, “u”, etc. You can also hum (pull the sound "m"). In this case, the sound should be directed upwards so that vibration is felt in the maxillary and frontal sinuses of the nose - perhaps this vibration will help to relax the body in contractions. It is important for a pregnant woman to learn not only breathe properly during childbirth but also take a comfortable position. You can stand, leaning on some object that gives support (table, bed, window sill), or take a knee-elbow posture. It is permissible to sit down, but on a full foot, leaning, for example, against a wall. Swing your hips from side to side - this relieves tension from the lower back. At some point, “pressing” sensations gradually join the contractions, the pressure on the perineum increases - the baby begins to slowly, literally by a millimeter, move forward. At this moment, use diaphragmatic (abdominal) breathing or breathing in four counts: three times we breathe like a dog, the fourth breath is again the same as that of a dog, but the exhalation is more powerful (as if we are trying to blow out a candle). Properly using this species breathing, a woman may well "hold out" until the cervix is ​​​​fully dilated, when the doctor finally allows her to push. People often ask: how to push? During an attempt, you need to take a soft breath and while holding your breath, lowering your chin down, strain, as if constipated, as much as possible. This is followed by a soft exhalation, another breath and a repetition of the attempt. During one fight, several attempts can happen. In no case should you sharply inhale and exhale air, so as not to change in the birth canal. When the widest place of the baby's head appears, the doctor asks the woman in labor to no longer push on the contraction. At this point, you need to try to relax, breathing again like a dog. Thus, you will be able to avoid soft tissue injuries.

The last phase of the birth process is the birth of the placenta. It separates, as a rule, within half an hour after the birth of the crumbs. When the placenta comes out, it is recommended to cough a little while shaking the tummy. The birth is over. A baby, healthy, funny, screaming, is placed on your stomach. And the pain fades into the background.

Set yourself up for the best breathe properly during labor, and the result of expectations, believe me, you will not be disappointed. And breathing exercises will help to cope with the top five! After childbirth in the first six months, classes are recommended to be performed at least 2-3 times a week. Agree that the baby will be pleased to see next to him a mother who is not only caring, but also cheerful, healthy, who has enough strength for the most different games with your beloved baby.

Every woman who is expecting the birth of a baby must take a number of measures to prepare for this process. The article reveals the main tips and tricks for taking care of yourself and setting yourself up for a successful birth of a child.

Every pregnant woman wants to know as much information as possible. about the state in which she will soon find herself. We are talking about the prenatal state, the harbingers of childbirth and about the process of the birth of the baby.

This is necessary in order to withstand any test, give birth safely and experience as little pain as possible. Harbingers of childbirth are a kind of "signs" of the imminent birth of a child, which indicate to a woman that it is time to go to the hospital.

One of the most striking signs of "close" childbirth - drooping belly. This happens because the fetus (child) is already “preparing” for birth, taking the most comfortable position for itself. That is why a woman's belly undergoes further transformations.

If earlier the head of the child in the womb occupied the abdominal region, then before childbirth, the baby falls even lower, into the pelvis. This is the correct position of the fetus before childbirth.

Surprisingly, after lowering the abdomen, a woman may experience slight changes in her sensations. In particular, it becomes easier for her to breathe, heartburn can “leave”. internal organs in the body becomes much “freer”, they take their natural position.

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Condition and behavior of a pregnant woman before childbirth

Speaking about the behavior and condition of a woman just before childbirth, it is worth noting that it all depends on the individual characteristics of a person and how the birth is in a row.

woman before childbirth

Main feelings:

• Heaviness in the abdomen. Some people call this condition "stone belly" It is very simple to explain this condition - the walls (muscular) of the uterus are very tense and literally harden. That is why, when you feel your stomach, you can feel not its soft state, but its solid state.
• Desire to defecate. Childbirth is a process thought out by nature. She tried to make the birth of a child as comfortable and without problems as possible. That is why a woman may feel strong and frequent urge to go to the toilet. An empty bowel is a necessity during childbirth.
• Drawing pains in the back. Such sensations appear much earlier than abdominal pain. Such pain is very similar to the one that a woman felt when her period began or when she could "cold" or pull her back. Such pains arise and, as a rule, do not disappear, but only change their intensity.
• Excessive emotionality it is also characteristic of women in the prenatal state. The body undergoes changes at the physiological and hormonal level, and therefore often a woman is unable to control her emotions.

The state and feelings of a woman before childbirth

How does the cork come off and water leak in pregnant women before childbirth?

Cork- This is a mucous lump of yellow color mixed with blood, which closes the uterine space in the cervix, preventing bacteria and microbes from getting inside that can harm the fetus. The cork occurs at the beginning of pregnancy and “departs” on its own right before the very birth.

IMPORTANT: In some cases, the observing doctor independently "provokes" the cork to withdraw by catching it with his finger. This is necessary in order for the birth to begin in full. This is done when the cork cannot move away by itself for a long time. It depends on the individual characteristics of the woman and the first birth.

How to spot a blockage? Just keep a close eye on yourself while you go to the toilet. Look down the toilet, inspect the crotch, panties and legs. The cork is very small and can be similar in size to a button. In addition, the admixture of blood in it is not at all necessary. It can be completely transparent.

IMPORTANT: After the cork has gone, the body gives a signal to the body "it's time to give birth." That is why the next symptom may be broken water and abdominal pain.

How to understand that a pregnant woman has a cork?

How do contractions occur in pregnant women before childbirth?

After the departure of the cork (or before) come first contractions. As a rule, the first contractions are very tolerable. They look like a small pain penetrating the abdomen to the waist and letting go as abruptly as they appear.

From the moment you notice the pains coming and going. They should keep an account. You need to have a watch with you. They will be useful to you in order to consider the interval of time that passes between the last and the next pain.

Before childbirth, the interval becomes very small (2-3 minutes), but the pains themselves become very intense and unbearable. It is almost impossible to alleviate the condition. All you can do is choose the most comfortable position for yourself and rub your lower back with massage movements (it is best to ask a loved one about this).

How to recognize the first and prenatal contractions?

How to remove fears of childbirth in pregnant women?

Women giving birth for the first time are often very afraid of the upcoming pain and the process itself. But, the stronger the fear, the more difficult it is for a woman to relax and make childbirth faster, easier, easier. As practice shows, women who give birth again are more self-confident and easily endure the whole process.

What can be done in order not to be afraid to give birth:

• Pre-watch a documentary about how natural childbirth occurs.
• Learn breathing exercises designed to relax the pelvic region.
• Arrange for partner childbirth (with mother or husband). A loved one will help you endure all difficulties, give you a massage, bring water, and support you.
• Find and arrange childbirth with a doctor in advance. Communicate more with your doctor, do not be shy to ask him questions and ask for help.

How to behave and what to do before giving birth to a woman?

Nutrition for a pregnant woman before childbirth: dates

The use of dates during pregnancy is often a controversial issue, depending on the tolerance of this food by the female body. Uniqueness of dates in that their rich vitamin and mineral composition is able to provide direct effect on the muscles of the body.

Simply put, the trace elements found in dates are able to stimulate and contract the muscles of the uterus itself. This feature is very useful during labor. Often, women eat dates before giving birth so that they help to survive the first birth easily and quickly. In addition, a rich supply of carbohydrates will “give” strength to the difficult process.

Is it possible and necessary to eat dates to facilitate labor?

Gymnastics and exercises for pregnant women before childbirth with elements of breathing exercises

It's no secret that a number of certain exercise for pregnant women, helps them alleviate their condition, establish harmony with the body and survive the process of the birth of a child more easily. Such gymnastics (both regular and breathing) helps to relieve pain and set the body for an easy birth of a child.

IMPORTANT: Before choosing gymnastics and physical exercises for yourself, a pregnant woman should consult her doctor about whether she can do them at all.

Yoga for pregnant women

simple physical education light exercise

Useful exercises

Prayer for a pregnant woman before childbirth

Every woman tries before childbirth to activate the maximum of opportunities and forces for successful and prosperous childbirth. It's on the move proper nutrition, physical exercises, massage, relaxation, breathing and even moral mood in a positive way.

Psychologists point out that prayers help a woman calm down, accept any trials and calmly go through the process of having a baby. When choosing a prayer, you should definitely take into account your individual characteristics (your health, the health of the baby, the type of childbirth, and so on). You can pray out loud and to yourself. Feel every word spoken and believe in what is said.

Prayer for successful childbirth

Husband's prayer for a pregnant wife before childbirth

Ask your beloved man to participate in your process, not only physically, but also spiritually. He, just like you, can pray for a safe birth, as well as the health of the mother and child. To do this, choose a suitable prayer for him or ask him to pray in his own words.

IMPORTANT: Just like a husband, all acquaintances and close people, relatives, friends can pray for you.

Prayer for childbirth

How can a pregnant woman shave before giving birth?

Removal of hair from the groin - required condition before childbirth. This facilitates not only the process of childbirth, but is also a hygienic obligation. The fact is that pubic hair can contain microbes and bacteria that get on them with urine, feces, secretions, and so on.

IMPORTANT: The absence of hair helps the baby, only after being born, not to “grab” any bacteria and not get sick.

Each woman can master a very complex technique of shaving the inguinal part on her own or ask her beloved husband about it. Big belly it makes it very difficult to do it quickly and safely (without cuts). However, if you take a good position and "arm yourself" with a mirror, you will succeed.

The best thing shave lying down in a warm bath. The mirror should be held with the left hand and the razor with the right. "Peeping" in the mirror on the side, you can make movements with a razor. If you are uncomfortable looking in the mirror, with your left hand you feel the skin for the presence of hair and only then “walk” with the blade. The mirror will help to check the "final result" of the procedure.

IMPORTANT: Absolutely all hair should be removed, starting from the pubic part and ending with the hair growing to the anus.

Hair removal before childbirth

Why is papaverine or drotaverine pricked for pregnant women before childbirth?

These drugs are analogues of each other. Only a competent attending physician can prescribe them to a pregnant woman. This is done carefully, because the funds can cause unpleasant consequences and allergic reactions that are not desirable before childbirth.

They inject medicine in order to give a woman slight analgesic and antispasmodic effect. Most often, this medicine is prescribed for primiparous women who are difficult to tolerate the process. In addition, the medicine is necessary for women in labor who have problems with the thyroid gland, liver or kidneys.

Do pregnant women need shpa before childbirth?

Very often, women are prescribed the well-known drug "No-shpa" before the birth itself. This is done in tablets or with a dropper. Medicine is needed to relax the muscles in the uterine organ of a woman as much as possible. This will also contribute to the relaxation of the cervix itself, its easy and natural opening, safe and soft childbirth as much as possible.

IMPORTANT: By itself, No-Shpa is an antispasmodic (that is, "eliminating spasms"). In addition, it has slight analgesic properties.

Simply put, No-Shpa helps:

• Faster and easier neck opening
• Reduce the intensity, strength and frequency of contractions.
• Reduces the possibility of tissue rupture in a woman's vagina during childbirth.
• Relaxed tissues in the neck help the baby to move easily and gently.

IMPORTANT: Only the attending physician can prescribe the medicine, you should not do it yourself, as you can get undesirable consequences.

Do pregnant women need phenazepam before childbirth?

Phenozepam – dangerous medicine for pregnant women early dates pregnancy. It is quickly addictive and can give unpleasant consequences to the fetus. However, the doctor may prescribe both phenazepam itself and its analogues before childbirth if the patient has a number of neurological or physiological problems (for example, alcohol intoxication).

What are candles for pregnant women before childbirth?

A number of drugs in the form of suppositories (suppositories) are prescribed by doctors for women in the event that they have a precarious fetus. Postponement is the gestation period from 42 weeks. Overwearing can harm both the woman in labor and the child, who may experience a number of diseases or hypoxia.

Suppositories are introduced in order to “improve” the activity of the uterine muscular organ and help ensure that childbirth occurs on time, quickly, without problems and only in a natural way. Only the attending physician can prescribe the type of candles and only under his careful supervision.

Video: "Harbingers of childbirth"

Easy breath

We don't think about how we breathe. However, the benefits of special breathing exercises and techniques have been known since antiquity. Breathing exercises allow you to concentrate, relax, soothe, relieve tension in thoracic region spine, perform a gentle massage of the abdominal organs. These exercises contribute to a more rational use of the inhaled oxygen - after all, we spend strength on each breath, and the respiratory muscles must also be supplied with oxygen. Therefore, it makes sense to take the next breath only after the maximum use of oxygen that entered the lungs along with the previous breath - that is, breaths should be taken less frequently. This applies to any human condition.

Exist special techniques, allowing the woman in labor to concentrate, relax, calm down, as well as slowing down the development of oxygen deficiency in the baby. You can, of course, read about them in special or popular literature a week before childbirth, and in the process of childbirth - try to embody, however, believe me, this will not bring tangible results. You will only be disappointed in the benefits of breathing exercises. In order to breathe properly during childbirth, you need to master the appropriate exercises during pregnancy and bring the skill of their implementation to automatism!

Prepare the sleigh in the summer, and breath before childbirth

Breathing exercises during pregnancy are an extremely necessary and useful thing: being very important element preparation for the crucial moment of childbirth, it has at the same time an independent value. The fact is that the breath of a pregnant woman is quite peculiar. The growing uterus shifts the abdominal organs and the diaphragm upward, as a result of which the movement of the diaphragm becomes more difficult, and the volume of the lungs decreases. The body of a pregnant woman must adapt to this, because the baby growing in the uterus requires more and more oxygen (oxygen demand increases by more than 30-40% by the end of pregnancy). The chest expands, the expiratory reserve volume decreases (the amount of air that a person can additionally exhale after a quiet exhalation), the vital capacity of the lungs (the maximum volume of air exhaled after the deepest breath - efficiency, as the engineers would say) slightly increases, increases and minute volume of breathing. In addition, the body of a pregnant woman adapts to the increased need for oxygen by strengthening the work of the heart and increasing the number of erythrocytes (red blood cells) - oxygen carriers. Performing special breathing exercises during pregnancy helps the body to quickly and fully adapt to new requirements.

It is advisable to perform breathing exercises daily, or by including them in the gymnastics complex. 1 (between physical exercises and at the end of the complex), either in the process of relaxation, or as an independent group of exercises. Total duration of breathing exercises should not exceed 10 minutes a day. This restriction is due to the fact that in pregnant women the concentration of carbon dioxide in the blood is already reduced, and frequent breathing will reduce it even more, which can lead to dizziness. If during the breathing exercises you feel dizzy, inhale and do not exhale, if possible, for 20-30 seconds - the dizziness will pass.

Breathing exercises can be divided into static and dynamic. The first are performed only by the respiratory muscles, the second - with any movement (walking, turning, tilting). First you need to learn how to static exercises, and having learned - to use breathing skills when moving. The main thing - moving, do not hold your breath.

I group of exercises - mastering abdominal and full breathing

In women, the predominant type of breathing is chest - that is, the lungs are filled with air due to the rise of the clavicles and the divergence of the upper ribs. In this case, the diaphragm participates in breathing minimally - its displacement is sometimes only 1 cm. In this regard, the abdominal organs located below are not exposed to effective massage. For comparison: with abdominal and full breathing, the displacement of the diaphragm reaches 7-13 cm, while an intensive massage of the liver, gallbladder, stomach and intestines takes place, which stimulates their work and relieves many discomfort factors during pregnancy, helps the outflow of blood from the lower extremities, pelvic organs, which means it contributes to the prevention varicose veins veins and venous congestion.

Abdominal breathing. It may seem strange, but any breathing exercise should begin with the maximum cleansing exhalation. You need to exhale so that even the muscles of the perineum are drawn in, and the stomach is “grown” (as far as possible) to the back. Then slowly relax your muscles. abdominals. At the same time, the stomach (previously drawn in) bulges forward moderately (you can control this process by placing your palms on the area under the ribs) and the lower sections of the lungs are passively filled with air without effort. All attention should be concentrated on the hands, breathing should be done in such a way that only the hands rise: exhale - the hands "left" under the ribs, inhale - the hands "leave" forward.

Full breath. Having mastered the technique of abdominal breathing, proceed to mastering the full one. (1) The beginning of the exercise is the same as for abdominal breathing: cleansing exhalation - the anterior abdominal wall descends. (2) Inhalation begins - hands are raised, lying under the ribs; the lower parts of the lungs expand; then, as it were, the middle sections of the chest are moved apart and, together with them, the middle sections of the lungs are filled with air (at the same time, the stomach - for support - is moderately retracted); after that, the clavicles and upper ribs rise - they are ventilated and filled with air at the top of the lungs.

(3) Exhalation is carried out in the reverse order - the collarbones, ribs, palms lying under the ribs fall, the stomach “grows” to the back, retracts pelvic floor. Then a pause follows - you need to “release” the front abdominal wall, followed by a pause - a new breath. You need to breathe through your nose.

When inhaling, it is important to strictly observe the indicated sequence, gradually and gently lowering the diaphragm. This skill is very useful when trying, when it will be important not to increase the pressure of the diaphragm too sharply so that the baby's head is not damaged on the pelvic bone.

It is advisable to perform exercises for full and abdominal breathing at least 10 times a day, and it would be nice to have more (up to 60 times a day!). Having mastered them to the full, it is necessary to perform them while walking, that is, move on to dynamic breathing exercises.

II group of exercises - increasing the efficiency and economy of breathing

Perhaps someone knows from sports practice that the most effective ratio of the duration of the inhalation and exhalation phases is 1:2. Moreover, after exhalation, you can pause so that carbon dioxide “accumulates” in the blood. Carbonic acid raises the sensitivity threshold of nerve cell receptors and thus removes excessive excitation. Frequency respiratory movements different people are different, so it makes sense to independently calculate how many breaths / exhalations you take per minute, as well as determine the individual ratio between inhalation / exhalation and heart rate. To do this, put your hand on your pulse and count how many beats your heart has to inhale and how many to exhale. The usual proportion is 1:1 or 1:1.5, but this ratio is very uneconomical. Our task is to learn to control breathing.

I will give a scheme of actions for an abstract woman (you have to practice, based on your own measurements).

Optimization of the inhalation-exhalation ratio. Suppose your initial ratio is: 3 heart beats - inhale, 3 - exhale, 2 - pause. You begin to increase the duration of the exhalation in order to achieve the optimal inhalation/exhalation ratio of 1:2. 3 beats - inhale, 4 - exhale, 2 - pause; 3 hits - inhale, 5 - exhale, 2 - pause, 3 - inhale, 6 - exhale, 2 - pause. Three to six, as you know, is the desired ratio of 1:2.

Such breathing should be mastered for 3-7 days, so that the ratio of the duration of inhalation and exhalation of 1: 2 becomes familiar and comfortable. Further, it is desirable to perform all physical exercises with "economical" breathing.

Lengthening inhalation and exhalation. You should proceed to this stage after mastering the previous one. Start, for example, with this exercise: 4 heart beats - inhale, 4 - exhale, 2 - pause. Further, according to the scheme already known to you, bring the inhale / exhale ratio to 1:2: inhale: exhale (pause): 4:4 (2) > 4:5 (2) > 4:6 (2) > 4:7 (2) > 4:8 (2).

It will take at least a week to master such skills. Do not forget that with breathing exercises, hyperventilation is possible. Take your time!

"Aerobatics". It will take another week to master it. Set yourself arbitrary ratios of inhalation-exhalation phases with pauses for 2 counts and try to "breathe" them. For example:

4:6 (2) > 3:5 (2) > 8:3 (2) > 2:4 (2), etc.

This skill is very useful in the second stage of labor, when the head begins to erupt. and the midwife will say, "breathe," "hold your breath," "push," "don't push." You can easily follow her recommendations, and at the same time your baby will not suffer much from a lack of oxygen (after all, you trained with him during pregnancy!).

III group of exercises - "rehearsal" of childbirth

Such exercises are described in many books for pregnant women.

The first type of breathing.(It is also often called “slow”.) This is the economical breathing we have already mastered (the ratio of inhalation / exhalation phases is 1: 2). The first type of breathing is ideal for start of contractions , and sometimes they can breathe and throughout all childbirth. Each time at the beginning of the fight, you need to take a deep cleansing exhalation, then a full breath. The same - at the end of the fight. If we depict the fight as a wave, then the first type of breathing can be represented as follows - see fig. on page 32.

The second type of breathing. With the development of labor activity, as contractions increase in intensity , and the gaps between them are getting smaller, it is becoming more and more difficult for many women giving birth to breathe the first type of breathing. There is a need to breathe often and superficially - “like a dog”. This is the second type of breathing. The breathing pattern is as follows: between contractions - the first type, at the beginning of the contraction, a deep cleansing exhalation, then a full breath, and then frequent and shallow breathing, the tongue is pressed against the alveoli of the upper teeth. At the end of the fight, breathing becomes less frequent - a cleansing exhalation - a deep full breath - and again breathing of the first type. Intense contractions last up to 40 seconds on average, so it makes sense to perform this exercise for 20-30 seconds (to avoid hyperventilation).

The third type of breathing. This type of breathing is not found in ordinary life. It was specially invented to make a woman feel better at that time, when the baby's head goes down , and why you can not push in time. B??? she can't. Of course, you can behave restlessly and scream - this is a really difficult period of childbirth, but think about this: we scream on the exhale, while the breath is shortened, which means that oxygen does not enter the lungs, in the blood, including in the placental, it increases oxygen deficiency. The kid starts to suffer. Therefore, it is better to breathe, distracting yourself from the overly emotional perception of what is happening, especially since the duration of this period is short, at most 10-15 minutes, and the contractions last no more than 60 seconds. with a break of 2-3 minutes. How to breathe to get distracted? The beginning of the fight is usual: a cleansing exhalation - a deep full breath; then breathing quickens and becomes shallow; three or four superficial breaths must be completed with an intense exhalation or blow sharply through lips extended into a tube. It is very important to count: one, two, three, exhale; one, two, three, exhale. If you carefully monitor this, then there is simply no time to scream. If you give birth with your husband or mother, then they can take over the bill - see fig. on page 33.

Well, if you still couldn’t resist and screamed, it’s okay: “breathe” the fight as best you can, at the end take a deep cleansing exhalation, then a deep cleansing breath, and breathe evenly and calmly with the first type of breathing outside the fight, gather your strength and do not break into a scream on the next. Remember that this is a very short period of labor!

Don't forget: during daily workouts thus you need to breathe 20-30 seconds once.

The fourth type of breathing. Finally, the baby's head passed the lower uterine segment and sank to the pelvic floor. At this moment, you will be possessed by a single desire - to push. During the push we will use the fourth type of breathing. An attempt is hard physical labor. The skills of physical and respiratory training will be very useful here.

The push lasts for about a minute. With the beginning of the attempt, you need to breathe as usual in a fight: a deep breath - a full exhalation and push, push, push. It is necessary to push on a full breath, with the diaphragm and the entire volume of air in the lungs, pressing on the uterus. Feeling that there is not enough breathing, you need to exhale with the upper and middle parts of the lungs without “throwing” the diaphragm (remember static exercises on full breath), and then inhale again - and push, push, push. After an attempt - a full breath and a calm even breathing the first type with complete relaxation. So you can quickly restore strength for the next attempt - see fig. on page 34.

Of course, in training, this exercise should not be done at full strength. But it is very important to thoroughly feel all the stages of labored breathing. If you train this skill every day, then over time a kind of automatism will appear, and you will be able to breathe as you should during childbirth without thinking. Having mastered all the breathing exercises, it is extremely useful to “lose” childbirth for 5 minutes every day in the classroom or with someone from your family. The developed automatism will turn on in childbirth, even if it will be difficult for you to fully control yourself.

Perhaps, after reading this article, you will become somewhat uncomfortable: so much work, such complex exercises - how can you master all this in 10-20 minutes of daily breathing exercises ?! The best thing to do is to make a schedule for several weeks.

For example:

I week - development of abdominal breathing and the first stage of controlled breathing (economical breathing);

II week - abdominal breathing and mastering full breathing; the second stage of controlled breathing;

III week - abdominal and full breathing; " aerobatics» controlled breathing;

IV week - the same as in the III week, + type II breathing - and so on.

At each lesson, you need to “breathe” II, III, and IV type of breathing at least once. Do not forget, having mastered all types and types of breathing, include a five-minute "rehearsal" of childbirth in your daily complex.

Good luck, health and happiness to you and your baby! May it accompany you all your life easy breath!

A source of information:

Magazine "9 months"

In the process of giving birth to a child, the female body experiences incredible stress. In this case, nature itself serves as a wonderful helper.

There is a powerful release of hormones, which gives the woman in labor additional strength. Nevertheless additional training won't be redundant.

What gymnastics can be done from the beginning of pregnancy, and what classes are acceptable in the third trimester, we will describe later in the article.

Why and when is it necessary to prepare the body in order to give birth?

Scientists have long proven the positive impact of gymnastics for pregnant women. Also, the benefits are confirmed by many years of practice. Thanks to morning exercises, a pregnant woman receives the necessary surge of strength and energy, as well as a great mood.

Moreover, it is not necessary to practice only in the morning. Physical exercises can be performed at any convenient time. Special complexes include exercises that involve the muscles of the back, legs and abdomen. Breathing exercises, ball exercises, swimming and walking are also useful.

Complexes of exercises for pregnant women are developed under the guidance of obstetrician-gynecologists, and are allowed to be performed only healthy women- those who have gestation without complications.

In the absence of contraindications, regular exercise will gradually prepare the body future mother for the upcoming birth.

Important! Women who exercise during pregnancy get in shape faster after childbirth, and the birth itself is much easier for them.

Here is a useful video about why you need gymnastics for pregnant women:

How does physical activity help you prepare?

• Gymnastic exercises develop the mobility and flexibility of the pelvic bones and lower spine, which will greatly facilitate childbirth and reduce pain lower back during the birth of the baby.
• The muscles of the thighs are stretched so that the woman in labor is comfortable in the delivery chair, as long as necessary.
• They maintain the tone of the muscles of the pelvis and vagina in order to avoid such troubles as urinary incontinence and hemorrhoids after childbirth, as well as to shorten the recovery period.
• Help the cervix to open up in a timely manner.

Contraindications

Note! During gymnastics, the expectant mother should carefully monitor her condition.

If symptoms such as lower abdominal pain, strange discharge, dizziness, increased heart rate over 130 beats per minute, increased blood pressure to more than 140/100 mm Hg, difficulty breathing or pain in the heart area appear during or after training - Stop exercising immediately and seek medical attention.

Restrictions

Before starting the lesson, you should once again check the selected complex for the presence of elements prohibited during pregnancy. These include:

• gaming;
• contact;
• weight lifting;
• press exercises;
• exercises on simulators;
• somersaults;
• jumping.

Also, do not forget that during pregnancy, sports such as skating, roller skating and equestrianism are prohibited.

Today, for expectant mothers, there are many opportunities for gymnastics. There are free groups in almost all antenatal clinics. Many fitness clubs and swimming pools have special sections for pregnant women. Besides, you can do it yourself at home, for this it is enough to find a complex suitable for yourself using the Internet.

But, regardless of which method of gymnastics is chosen, it is imperative to consult a doctor.

1. All physical exercises should be performed at a calm pace and not exceed the permissible load.
2. The optimal duration of classes is from 15 to 40 minutes.
3. It is necessary to start gymnastics with warm-up exercises, finish with relaxation-breathing exercises.
4. Meals should be an hour before class so that the body does not burn calories and fats that the baby needs, but gets “new” energy.
5. In the process of exercising, it is necessary to drink water: the body should not lose excess fluid.
6. It is not recommended to hold your breath.
7. Perform exercises, best of all, on a special mat.

Types of training

• Warming up.
• Relaxing.
• Respiratory.
• Exercises to strengthen muscles and joint mobility.
• Endurance exercises.

What gymnastics should be done from the beginning of pregnancy?

Next is a visual video about gymnastics at the beginning of pregnancy:

Classes for pregnant women in the 3rd trimester

On recent months pregnancy before childbirth, it is quite difficult for women to perform any physical exercises. On this period, especially at week 40, it is recommended to do exercises on a special ball - fitball. These are useful, interesting and safe exercises to prepare for future childbirth, due to which pressure is reduced, blood circulation and heart function are normalized.

Fitball complex

Perform each exercise 10-12 times.

It will be useful to add diaphragmatic breathing training to the complex for physical exercises.. To do this, you need to put one hand on the chest, the other on the stomach. Take a deep breath in through your nose and exhale. At the same time, the chest should remain motionless, and the stomach should rise when inhaling.

Next is a visual video about fitball classes in the 3rd trimester:

Useful video

Below is an informative video about the benefits and contraindications of exercise during pregnancy:

Conclusion

The answer to the question, is it possible for pregnant women to do gymnastics, a doctor will help you find it. Physical and breathing exercises have a positive effect on the condition of the expectant mother and fetus. But, in the presence of certain contraindications, exercise should be abandoned.