Breathing During Pregnancy

How Your Breathing Changes During Pregnancy—and How Evidence-Informed Breathing Can Support You

The Guided Breath Blog

Pregnancy is a time of remarkable change.

As your baby grows, your body adapts in extraordinary ways to support both you and your developing baby. While many of these changes are expected, one that often surprises people is how different breathing can feel.

You may notice yourself becoming short of breath more easily, needing to pause during conversations, or feeling like you simply can't take a satisfying breath.

In most cases, these changes are a normal part of pregnancy.

Understanding why they occur—and learning how to work with your changing breath rather than against it—can help you feel more confident, comfortable and prepared for birth.

Why Does Breathing Change During Pregnancy?

Many people assume breathing changes because the growing baby pushes up against the diaphragm.

While this does play a role later in pregnancy, changes actually begin much earlier.

Hormonal changes—particularly rising progesterone levels—increase your body's sensitivity to carbon dioxide (CO₂). This naturally encourages you to breathe slightly more throughout pregnancy to meet the increased oxygen demands of both you and your baby.

As pregnancy progresses, other changes also influence breathing, including:

• The growing uterus reducing space within the abdomen

• Changes in rib cage position

• Increased oxygen requirements

• Greater demand on the cardiovascular system

For many women, this can make breathing feel different—even though oxygen levels remain normal.

Feeling Breathless Doesn't Always Mean You're Low on Oxygen

One of the most common concerns during pregnancy is feeling short of breath.

In many healthy pregnancies, this sensation is completely normal.

It often reflects the body's natural adaptation to pregnancy rather than a lack of oxygen.

However, sudden, severe or worsening breathlessness should always be assessed by your maternity care provider or GP, particularly if accompanied by chest pain, dizziness or swelling.

The Role of the Diaphragm

The diaphragm remains your primary breathing muscle throughout pregnancy.

As the baby grows, the diaphragm gradually moves upwards, but remarkably it continues to function effectively.

Rather than trying to force large "deep" belly breaths, it can be helpful to focus on:

• Relaxed breathing

• Gentle expansion through the lower ribs

• Reducing unnecessary tension in the neck and shoulders

• Allowing the breath to remain quiet and comfortable

The goal isn't to breathe more.

It's to breathe more efficiently.

How Breathing Can Support Pregnancy

Breathing won't remove every discomfort of pregnancy.

However, evidence suggests breathing practices may help support:

• Relaxation

• Stress management

• Nervous system regulation

• Sleep quality

• Emotional wellbeing

• Body awareness

For many expectant mothers, breathing becomes one of the few tools that is available anytime, anywhere.

Preparing for Labour

One of the greatest benefits of learning breathing skills during pregnancy is that they can become familiar before labour begins.

Rather than learning new techniques during one of life's most physically and emotionally demanding experiences, regular practice during pregnancy allows breathing to become automatic.

The aim isn't to control labour.

It's to provide practical tools that help you work with each contraction.

Breathing During Labour

Labour places unique demands on both body and mind.

Different stages of labour often require different breathing approaches.

Early Labour

During early labour, the focus is usually on staying calm and conserving energy.

Gentle nasal breathing and slow, relaxed breathing may help support nervous system regulation between contractions.

During Contractions

Rather than holding your breath or fighting against the contraction, many women benefit from:

• Relaxing the jaw

• Softening the shoulders

• Breathing steadily

• Allowing the exhale to become long and relaxed

The exact breathing pattern is less important than avoiding unnecessary tension and working with your body's natural rhythm.

Between Contractions

Recovery matters.

Using the pauses between contractions to soften your breathing and relax your body can help conserve energy for the next contraction.

Breathing After Birth

Breathing doesn't stop being important once your baby arrives.

The early weeks of motherhood bring new physical and emotional demands.

Gentle breathing practices may help support:

• Recovery

• Emotional regulation

• Managing overwhelm

• Rest when opportunities arise

• Reconnecting with your body after birth

Even one or two minutes of quiet breathing while your baby sleeps can provide a valuable opportunity to pause and reset.

Common Misconceptions

"I need to take big deep breaths."

Not necessarily.

Large, forceful breaths may increase breathing effort unnecessarily.

Gentle, relaxed breathing is often more helpful.

"There's one perfect labour breathing technique."

Every labour is different.

Breathing should adapt to your experience rather than following one rigid pattern.

"Breathing removes pain."

Breathing is not a replacement for appropriate pain relief or medical care.

Instead, it may help support relaxation, reduce unnecessary tension and improve your ability to respond to each stage of labour.

When to Seek Medical Advice

While changes in breathing are common during pregnancy, seek medical assessment promptly if you experience:

• Sudden or severe shortness of breath

• Chest pain

• Fainting

• Blue lips or fingertips

• Persistent wheezing

• Difficulty breathing at rest

Always discuss any concerns with your maternity care provider, midwife or GP.

How The Guided Breath Can Help

At The Guided Breath, pregnancy sessions focus on understanding how breathing naturally changes throughout pregnancy and introducing practical, evidence-informed breathing strategies that can support you before, during and after birth.

Sessions are always individualised and adapted to your stage of pregnancy, health history and birth preferences.

The goal isn't to teach a single "labour breathing technique."

It's to help you build confidence in your breathing so you have practical tools you can draw upon throughout pregnancy, labour and early motherhood.

Key Takeaways

• Changes in breathing are a normal part of pregnancy.

• Feeling breathless doesn't necessarily mean you're low on oxygen.

• Gentle, efficient breathing is often more helpful than forcing deep breaths.

• Practising breathing during pregnancy can help you feel more prepared for labour.

• Breathing may support relaxation, nervous system regulation and recovery before and after birth.

• Persistent or severe breathing difficulties should always be assessed by a healthcare professional.

References

American College of Obstetricians and Gynecologists. (2024). Exercise During Pregnancy and the Postpartum Period.

American College of Nurse-Midwives. (2022). Supporting Physiologic Birth.

Jensen, D., Webb, K. A., O'Donnell, D. E. (2007). Physiological adaptations of pregnancy: Implications for physical activity and exercise. Clinical Chest Medicine, 28(2), 301–315.

Laborde, S., Allen, M. S., Borges, U., et al. (2022). Effects of slow-paced breathing on stress and the autonomic nervous system: A systematic review. Psychophysiology, 59(6), e13953.

Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309.