Breathing during pregnancy 2nd trimester. The expectant mother will be in shape: breathing exercises for pregnant women

08.12.201927.05.2017

A huge role is played by proper breathing in childbirth. It helps a woman to concentrate and bear pain more easily, and also relaxes the abdominal and pelvic muscles, making it easier for the uterus to open. An adequate supply of oxygen to mother and baby prevents many postpartum complications.

But without preparation, it will not be possible to breathe correctly during childbirth - only those who regularly performed breathing exercises and do it automatically without hesitation will be able to remember the technique at the time of contractions.

Benefit

It has a beneficial effect on the entire body and helps to improve health:

improves blood circulation and normalizes blood pressure;
positively affects the work of the nervous and cardiovascular systems;
strengthens the bronchi and cleanses the lungs;
massages the internal organs;
strengthens the immune system;
helps relieve anxiety;
burns calories.

Influence on the course of pregnancy and the condition of the fetus:

stimulates the flow of oxygen to the fetus;
reduces the frequency of manifestation and alleviates toxicosis;
prevents uterine tone, relieves increased stress;
helps prepare for childbirth and make it easier to transfer them.

The difference between the main types

There are two types of breathing exercises - static and dynamic. The first is performed without movement, the body is at rest. Such gymnastics has no contraindications, since it involves physical exertion and does not create health hazards.

Dynamic gymnastics includes not only breathing exercises, but also physical activity.- work with arms, legs, body. And although the movements within the framework of this gymnastics are minimal, they must be performed actively. It is with this that restrictions and contraindications are associated. It is best to start exercising in a group, under the guidance of a trainer who will control the correct execution and monitor well-being.

Incorrectly selected exercises, violation of technique, the presence of diseases that are contraindications - all this can be harmful to health, up to spontaneous abortion on early dates or preterm labor at late.

It is important to carefully read the list of contraindications, since violation of the recommendations can adversely affect health.

Contraindications

Conditions under which it is impossible to practice breathing exercises, not so much:

history of concussion and spinal injury;
osteochondrosis;
heat;
internal bleeding;
thrombophlebitis and blood clotting disorders;
severe myopia, glaucoma;
high blood pressure.

Performing trimesters at home

In the first

The main task of exercises in the first trimester is to help a woman cope with the changes taking place in the body. Practicing localized breathing (diaphragmatic, thoracic and full) has a positive effect on the health of the mother and contributes to the proper development of the fetus. Training time is about 10 minutes a day.

Exercise to combat toxicosis and headache: slow deep breath in through the nose, exhale through pursed lips.

From dynamic gymnastics it is better to abstain or practice it only after consulting a doctor.

In the second

In the second third of pregnancy, you can increase the duration of classes up to 30 minutes. It is best to start gymnastics with static exercises- first shallow breathing, then go to the chest and finish with abdominal (diaphragmatic). You need to inhale through the nose, and exhale through the mouth, and the exhalation should be longer than the inhalation, as this contributes to greater relaxation.

You can practice dynamic gymnastics if there is no doctor's ban. Classes are held standing, sitting or lying down, depending on the general condition. Strelnikova's technique is especially good. To achieve maximum effect, you need to conduct classes twice a day for half an hour.

In third

Static exercises in the third trimester are aimed at consolidating skills. The same techniques are used as before. Particular attention should be paid to practicing economical, shallow and delayed breathing, because it is these techniques that will help ease contractions in the future.

Dynamic gymnastics is possible, but you should be careful - a violation of technique or excessive zeal can cause premature birth.

The video shows how to properly perform breathing exercises for a pregnant woman:

static

Static gymnastics includes a set of breathing practices that are performed without movement, in a comfortable relaxed position. It can be practiced from the first weeks of pregnancy - there are no contraindications.

Before starting classes, you need to warm up:

Inhale as you raise your shoulders, as you exhale, lower your shoulders.
While inhaling, arch your back, take your shoulders back, exhale - your back is straightened, your shoulders are even.
Circular movements of the shoulders - up on inhalation and down on exhalation.

Relaxation

Main goals: relaxation, stress relief, help with insomnia and anxiety. At the beginning, it is better to perform the exercises lying on your side or on your back, in the future you can choose any position. Breathe through your nose. The following components of relaxation gymnastics are distinguished:

Type of breathing	Action	Initial position	inhale	Exhalation
diaphragmatic	soothes, promotes relaxation and sound sleep	one hand on the chest, the other on the stomach. Breathe out as deeply as you can before starting.	the belly swells, the chest remains motionless	the stomach is deflated, the chest remains motionless
average chest	gives strength, reduces fatigue, fills with energy	both hands rest on the ribs to feel how he moves rib cage.	the chest and abdomen are motionless, the chest expands, the ribs move apart	ribs come back, chest and stomach are motionless
breastfeeding	improves mood, helps overcome depression	one hand on the chest, the other on the stomach	the chest rises, the stomach is motionless, holding the breath for a few seconds	the chest drops, the stomach is motionless, slow exhalation
complete	trains the respiratory system, fills the blood with oxygen	any comfortable posture	performed in 3 stages - first the stomach is inflated, then the ribs are moved apart, then the chest rises	movement in the opposite direction - the chest drops, the ribs converge, the stomach deflates

During the birth of a child

In childbirth, a woman will need several types of breathing exercises. It is imperative to master them in advance, because at the time of childbirth it will be very difficult to concentrate.

From the video you will learn how to breathe correctly during childbirth:

Dynamic

This type of activity is also useful for women in position, but since it has a number of contraindications, it is necessary to consult a doctor before starting classes.

Strelnikova's method

Work according to the method trains the lungs and provides them with deep ventilation. You need to perform exercises in the morning and in the evening for 30 minutes, at least two hours should separate training from food. The basic rule is to take short and sharp breaths through the nose simultaneously with movements, while chest compression occurs; exhale passively through the mouth.

You need to start the complex with a warm-up "Ladoshki". Starting position - stand up straight, arms bent at the elbows, palms pointing up and turned back to you. On each breath, the palms are clenched into fists. Inhale 4 times, then pause for 3-5 seconds and again 4 repetitions, in total 24 sets of 4 times are done. Further approaches increase - 8 breaths, then 16, then 32. The number of approaches decreases, the total number of breaths should always be 96.
Next, the exercise "Shooters" is performed. The technique is as follows: clench your hands into fists and press them to your stomach at waist level. While inhaling, push your fists to the floor, then return to initial position. Brushes should not rise above the waist. This and all subsequent exercises are performed according to the scheme 12 times for 8 breaths.
"Pump"- legs are almost shoulder-width apart, arms are lowered along the body. The first part is a tilt with a round back, head down, at the final point inhale deeply and noisily. It is not necessary to raise the body to the end, at the moment of lifting there is a passive exhalation.

On the first day, only these three exercises are performed, morning and evening. Then, every day, you can add one new task to the complex and increase the number of breaths in one approach (maximum 3 sets of 32 breaths).

Exercises

A great option can be training while walking. In the morning and afternoon, it is recommended to use active breathing: an extended inhalation (by 4-6 steps), followed by a pause (2 steps) and a shortened exhalation (2 steps). Such a charge will give strength and energy, invigorate and improve mood. In the evening before going to bed, it is better to choose a calming rhythm - a short breath, an extended exhalation and a pause before the next breath.

Here are some more easy exercises:

Legs are shoulder-width apart, hands on the belt. While inhaling, lean back slightly, while exhaling, lean forward, bringing your shoulders together and lowering your arms. Executed 5 times.
While walking, inhale and spread your straight arms to the sides, lower your arms as you exhale, perform 1-2 minutes.
Feet shoulder width apart, hands on the belt. While inhaling, spread your arms to the sides, put your foot back on the toe. As you exhale, return to the starting position. Run 6-8 times.
Legs shoulder width apart. Bend your arms at the elbows and put them on the chest to feel the ribs. Breathe evenly, without delay. Fulfill circular motions elbows forward, up, back, then in the opposite direction (4-5 repetitions).

Conclusion

Most of the exercises are quite simple and do not require special physical training and the results are excellent. Therefore, doctors recommend that pregnant women be sure to practice one or another type of breathing exercises. You can find video courses and master the techniques for them, but it’s better to visit a few classes with an instructor first, and then move on to independent training.

In the first trimester of pregnancy, the tummy is so small that it may not be noticed. But it is impossible not to notice a change in mood - the mother is tormented at the same time by various culinary fantasies and toxicosis, accompanied by vomiting. Mom can lead a normal life, do gymnastics under the supervision of a doctor. In the second trimester, the tummy is rounded, although the toxicosis disappears, it becomes harder for the mother to move, so simple home gymnastic exercises will help improve your mood.

Class safety

Basic breathing

There are the following types of breathing that you need to master and do for two minutes once a day in the first and second trimester:

Thoracic breathing - a deep breath through the chest through the nose, hands in the middle of the ribs.
When breathing from the stomach, taking a quick breath through the nose sticking out the stomach, diaphragmatic breathing is obtained.
Inhale, hold, exhale, hold the breath - four-phase breathing, each stage lasts five seconds.

Exercises on the gym ball

You can do simple gymnastic movements on a fitball, the first and second trimester.

Exercises from the first to the third month

Severe toxicosis in the first trimester and the inability to accurately determine how stable the pregnancy will be, requires gymnastics exercises that are quite gentle on the body.

Exercises from the fourth to the sixth month

If the pregnancy goes well, you can afford more difficult gymnastics exercises, even though the stomach is already visible and the mother feels it in all positions of the body. You can do all the gymnastics exercises that are intended for the first trimester, and also supplement them with the following:

Remember that in any - the first, second or third trimester, gymnastics is not the main thing. Main - active life(without serious physical exertion), psychological comfort and healthy eating. Of course, you need to completely give up alcohol and smoking. Unlike popular belief, smoking harms the baby more than alcohol, because in a smoking mother, the child suffocates right in the womb, and can be born with signs of asphyxia and corresponding pathologies - muscular dystonia is the simplest thing that an irresponsible mother can have.

Pregnant women need a special diet and lifestyle, which are determined individually. If a bad psychological climate or severe physical exercise, here already no gymnastics, including breathing, will help. But with the support of loved ones during pregnancy, gymnastics exercises will be a good help in improving the health of mother and baby. The first trimester of pregnancy is especially important, and especially during the first pregnancy, when the mother's body adapts to new conditions. Breathing exercises It is important not so much for pregnancy as for a successful and painless childbirth. Therefore, breathing exercises are especially effective from the fifth month, when preparations are being made for the appearance of the baby.

Being pregnant, every woman prepares her body and body in every possible way before childbirth. The process of the birth of a little man into this world is a very difficult moment in the life of every pregnant woman, therefore 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 completely ready to endure all the loads that anticipated 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. Future mom 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 necessary amount of oxygen is supplied to the baby's brain in the second and third trimesters 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.
By doing breathing exercises throughout your pregnancy, the expectant mother will be able to breathe more concentratedly during childbirth, as well as reduce the risk of any injury during childbirth.
Strelnikova's breathing exercises for pregnant women help to normalize arterial 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 do it at any time of the day without spending money (unless, of course, you attend special courses).
This respiratory system classes has absolutely no drawbacks, 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 the expectant 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 proper breathing, you should lie on your back and bend your legs slightly in 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, we hold our breath for five seconds, after which we slowly exhale through the mouth. Initially, the chest should fall, and only then the stomach. This exercise may 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 relax pain during childbirth.

We sincerely wish you success in all your endeavors and good health!

Movement is life, so do not give up sports during pregnancy. Gymnastics is best for pregnant women, and the 2nd trimester is the most favorable period for classes. What kind of gymnastics is better to give preference to? What exercises should be done? Let's talk in more detail.

Long gone are the days when pregnant women were advised to give up physical activity. Today, if the pregnancy proceeds without complications, and the expectant mother feels well, doctors, on the contrary, advise not to forget about sports. Best for pregnant women light gymnastics, the first trimester is better to wait, and 2 - optimal time For active classes. During this period, there is no toxicosis, the expectant mother again feels a surge of strength, and the stomach still does not interfere with her exercise. The main thing is to choose the right exercises, and then the classes will only benefit both the mother and the baby.

In case of any complications and indisposition regarding stress, it is worth consulting with a doctor. If you have any questions about exercise, it's best not to start exercising until you've talked to your gynecologist.

Breathing exercises for pregnant women in the second trimester

The 2nd trimester is the time to think about improving your health through sports, but before you choose physical exercise for pregnant women, it is worth mastering the respiratory. Breathing in sports plays a huge role, especially when it comes to a future mother. Proper breathing helps to tune in the right way, relax, calm down. In addition, thanks to rhythmic and deep breathing during sports, placental circulation improves, the child receives more oxygen.

The 2nd trimester is optimal for learning to control your breathing, for pregnant women this is very important: there is not much time left before the birth, and the mother’s ability to breathe properly will come in handy when the baby is born. Proper breathing rhythm will help relieve contractions.

The 2nd trimester is the period when you can not be afraid to harm the child, so breathing exercises can be chosen at your own discretion from those that are suitable for pregnant women. To learn how to breathe correctly, use the general recommendations:

Practice shallow breathing. The following exercise is optimal for this: breathe through your nose and mouth at the same time, it should look like a dog is breathing with its tongue hanging out.
To practice chest breathing, place your palms with ribs over your chest, connect your fingers. As you inhale, separate your fingers, as you exhale, return to the starting position.
Abdominal breathing training involves “working” with the abdominal muscles, but the main thing is not to forget about your position, that is, not to overstrain. Do not increase the volume of air you inhale, try to follow a natural rhythm

Positional gymnastics: benefits, examples of exercises

The 2nd trimester is suitable for almost any moderate exercise, but the so-called positional gymnastics will bring great benefits to pregnant women, you should pay close attention to it. Gymnastic exercises are aimed at preparing the body as a whole and the body in particular for childbirth, to help relieve stress during the period of intrauterine growth of the baby. Gymnastics positions promote training various groups muscles (pelvis, back, abdomen). Pregnant women will benefit from the following exercises:
Standing on all fours, lower your head down and “round” your back, copying the movements of a cat, then raise your head high and bend your back as much as possible.
Bend your legs while sitting. The feet must be connected. You need to press on your knees with your palms until you feel a slight stretch, but not pain.
Sitting or standing, smoothly turn the body to the sides, while opening your arms wide. Make sure that the pelvis does not move.

Gymnastics for the back

The 2nd trimester is the time when the body begins to feel new loads for itself, especially for the spine, which is why back exercises are so important for pregnant women. The baby is growing, and at the same time, the expectant mother may be haunted by pain in lumbar, decrease muscle tone and other "charms". Get rid of discomfort fitball will help, on which they are performed special exercises for the back: for pregnant women, this fitness equipment is an indispensable thing, so it should appear in the house even before the 2nd trimester of pregnancy comes. There are a huge number of fitball exercises that are designed specifically to help pregnant women relieve pain in the spine. They usually involve sitting on a fitball and moving your arms and body. To understand how to properly perform gymnastics for the back, it is better to watch video tutorials that clearly show what's what.