The average person takes between 17,000 and 30,000 breaths PER DAY. When we think of breathing, most of us go straight to the lungs – which, in all honestly – is accurate. However, did you know there are many crucial muscles involved in respiration? Unfortunately, most of us breathe entirely incorrectly, utilizing a set of accessory (or helper) muscles rather than those that are supposed to be in charge. This can wreak havoc on our posture, decrease the amount of oxygen our body gets in each breath, and make us feel more lethargic. During pregnancy, our bodies are already going through immense changes – both structurally and physiologically.  Diaphragmatic breathing has many benefits to all individuals, but especially for us preggos! Why? Well let’s keep it simple.

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For one, diaphragmatic breathing helps to deal with stress by limiting the release of what’s called “stress chemistry” or hormones such as cortisol. Research shows that exposure to chronic stress while in the womb can hinder the ease of cellular growth. Second, breathing properly helps with shortness of breath. During pregnancy, as you’ve learned in the trimester videos, our internal organs are pushed around, and our lungs become compressed upwards. This decreases the amount of oxygen we potentially get with each breath. Diaphragmatic breathing optimizes both inhalation and exhalation, warding off those nasty feelings of losing our breath. Be prepared, though, breathing is still usually more effortful when pregnant – especially when engaging in activity. Third, the diaphragm is a gigantic part of breathing – but it also plays a role in other muscular systems. It also assists in decompressing the spine, increasing fluid exchange between the lumbar spinal discs. What does that mean for you? Potentially less low back pain!

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What else you say? Diaphragmatic breathing increases oxygen and nutrient exchange, helps to lower and regulate blood pressure, improves the ability of your body to tolerate exercise, can lower your resting heart rate naturally, improves posture, indirectly helps strengthen your immune system, AND better prepares you for the birth of your child and your body’s healing in the postpartum period. I’d say this is a part of the body worth caring for. We do so primarily with the techniques demonstrated in the videos. There are innumerous positions and ways to incorporate diaphragmatic breathing into your daily life and daily exercise routines. I hope these examples help you retrain your body to optimize your breathing both during pregnancy and after!