Learning different types of yoga breathing during pregnancy can transform your experience, providing tools that support you from early pregnancy through labor and well into motherhood. Yoga breathing techniques offer pregnant women a natural way to manage discomfort, reduce stress, and connect deeply with their changing bodies.

As a yoga teacher specializing in prenatal and postnatal care, I've seen firsthand how the practice of pranayama (the Sanskrit term for breathing practices) can create significant improvements in a woman's pregnancy journey. These techniques aren't just beneficial during pregnancy – they become lifelong tools that serve you through birth and beyond.

The Science Behind Deep Breathing in Pregnancy

Before diving into specific techniques, let's understand why deep yogic breathing is so powerful, especially during pregnancy.

Deep breathing exercises stimulate the vagus nerve, which activates your parasympathetic nervous system – your body's natural relaxation response. This literally slows your heart rate, lowers stress hormones, and helps your body shift out of the "fight or flight response" that many pregnant women experience during times of discomfort or anxiety.

Scientific studies confirm what yogis have known for thousands of years: controlled breathing creates measurable benefits for both physical and mental health. For pregnant women specifically, regular pranayama practice has been shown to:

• Reduce anxiety and improve mood
• Help manage pregnancy discomfort
• Lower high blood pressure (particularly important for those at risk of preeclampsia)
• Improve sleep quality
• Prepare the body and mind for labor
• Enhance the mother-baby connection

Take a look at more ways yoga can help manage prenatal anxiety and the general benefits of prenatal yoga in this blog post.

Now, let's explore six powerful breathing techniques you can incorporate into your yoga practice during pregnancy.

1. Ujjayi Pranayama (Victorious or Ocean Breath)

Ujjayi breathing is my absolute favorite type of breathing during pregnancy. Also called ocean breath or victorious breath, this technique creates a gentle oceanic sound similar to ocean waves while providing a calming effect on your mind and body.

How to practice Ujjayi:

1. Sit in a comfortable position or practice while walking
2. Breathe deeply through your nose, filling your lungs completely
3. Slightly constrict the back of your throat as you inhale and exhale
4. Create a soft, oceanic sound (like whispering "haaa" with your mouth closed)
5. Keep your mouth closed but relaxed
6. Focus on making your inhales and exhales equal in length

What makes ujjayi pranayama especially valuable during pregnancy is how it encourages full expansion of the rib cage and lungs while keeping you centered. The gentle sound serves as a focal point during discomfort and can be particularly useful during labor contractions.

Many women in my classes report that ujjayi helps them feel more present and gives them something concrete to focus on when pregnancy discomfort arises. It's also an effective way to calm down during those moments of pregnancy overwhelm we all experience!

2. Nadi Shodhana (Alternate Nostril Breathing)

Alternate nostril breathing, or nadi shodhana, is a balancing practice that helps harmonize the two hemispheres of the brain while promoting mental clarity and reducing anxiety – both especially important during pregnancy when hormones can affect your emotional state.

How to practice Alternate Nostril Breathing:

1. Sit comfortably in an upright position
2. Rest your left hand on your left knee
3. Raise your right hand toward your nose
4. Use your right thumb to close your right nostril
5. Inhale slowly through your left nostril
6. Close your left nostril with your ring finger or middle finger
7. Release your right nostril and exhale slowly
8. Inhale through the right nostril
9. Close the right nostril and exhale through the left

During pregnancy, alternate-nostril breathing can be particularly beneficial for balancing hormone fluctuations and calming an overactive mind. 

3. Sitali/Sitkari (Cooling Breath)

Shitali pranayama or cooling breath is especially valuable during pregnancy when many women experience heightened body temperature and "pregnancy hot flashes."

How to practice Sitali:

1. Sit in a comfortable seated position
2. Extend your tongue out and curl the sides up like a straw (if you can't curl your tongue, keep lips slightly parted in a small "o" shape for Sitkari variation)
3. Inhale slowly through your tongue/mouth, feeling the cool air come in
4. Close your mouth and exhale through your nose
5. Repeat for 8-10 breaths

The cooling effect of this pranayama breathing technique can be particularly refreshing during the later stages of pregnancy when body temperature tends to rise. 

4. Rhythmic Breathing

Rhythmic breathing is one of the most accessible types of breathing for pregnancy and labor. This type of breathing helps establish a steady, measurable pace that can be particularly calming during times of stress or discomfort.

How to practice Rhythmic Breathing:

1. Find a comfortable seated position
2. Begin by inhaling through your nose to a count of 4
3. Exhale through your nose to a count of 4
4. As you become more comfortable, extend to counts of 6
5. Eventually, you might expand to counts of 8 for both inhale and exhale

The beauty of rhythmic breathing is how it creates a predictable pattern that gives your mind something concrete to focus on. This type of breathing can be particularly helpful during labor contractions, as it provides a structured way to move through each wave of sensation.

I often teach this in preparation for birth, encouraging partners to count out loud during practice so that they can offer that same support during labor. It becomes a shared language and a way for your support person to connect with you during intense moments.

5. Kapalabhati (Bellows Breath)

Kapalabhati, often called bellows breath or breath of fire, is an energizing breathing technique that is generally recommended only during the first and second trimesters of pregnancy.

Note: This is a more advanced practice and should be done gently during pregnancy, if at all. Always consult with your healthcare provider and a qualified prenatal yoga instructor before attempting.

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How to practice modified Kapalabhati for pregnancy:

1. Sit comfortably with a straight spine
2. Place hands gently on your knees
3. Take a deep inhale
4. Exhale sharply through the nose with a contraction of the abdominal muscles
5. Allow the inhale to happen passively
6. Start with just 10-15 exhales before returning to normal breathing

During pregnancy, kapalabhati pranayama should be much gentler than the traditional practice. The heating effect can help with energy levels, which many pregnant women struggle with, particularly in the first trimester.

It should be noted – I recommend skipping this practice entirely if you have any pregnancy complications. Always listen to your body and stop if anything feels uncomfortable.

6. Shrug & Sound

This final technique isn't a traditional pranayama from the yoga sutras, but it's one I've developed that works wonderfully for pregnancy discomfort and labor preparation.

How to practice Shrug & Sound:

1. Sit in a comfortable upright position, with your hands on your knees
2. Inhale deeply through the nose as you shrug your shoulders up toward your ears
3. Let the jaw fall open and the shoulders fall down as you vocally sigh out the air (Think "Ughhh" or "Ahhhh")
4. Repeat 5 times, focusing on releasing tension from the jaw and shoulders with each exhale

This is a great practice for labor, where we want to constantly release tension from the throat and jaw to allow the pelvic floor to open. (I talk a lot more about this jaw-pelvic floor connection in my pelvic floor & core programming.)

Integrating Breathing Practices Into Your Pregnancy Journey

Incorporating these yogic breathing practices into your daily routine doesn't require hours of commitment. Even 5-10 minutes of focused breath awareness each day can create profound benefits for both you and your baby.

Diaphragmatic breathing (fully expanding your diaphragm rather than taking shallow breaths in the upper chest) is the foundation of all these practices and something you can do anytime, anywhere. The regular practice helps train your body to respond more effectively to stress, which becomes invaluable during labor and early motherhood.

For a deeper exploration of these techniques and guided practice, I've created a free mini-course that includes a full day dedicated to pregnancy breathing techniques. Day 2 of the free course guides you through each of these practices with detailed instruction and modifications. Sign up for the free course here.

For those seeking more comprehensive support, my Prenatal Foundations program includes consistent practice with breath work incorporated throughout each class, along with yoga sequences specifically designed for pregnancy. This program helps you establish both the physical and mental foundations for a positive pregnancy and birth experience. Check out Prenatal Foundations here.

Taking These Different Types of Yoga Breathing Into Labor and Beyond

What I love most about introducing moms to different types of yoga breathing during pregnancy is knowing how these tools will serve them far beyond those nine months. The pranayama practice you develop now becomes a lifelong skill.

During labor, these breathing techniques can be your anchor, helping you stay present and manage sensations moment by moment. And in those beautiful but challenging early days of motherhood, taking even 30 seconds for deep, conscious breathing can help reset your nervous system when you're feeling overwhelmed.

By developing your relationship with your breath during pregnancy, you're nurturing not just your own wellbeing but creating a calm, centered environment for your growing baby.

Have you tried any of these breathing techniques during your pregnancy? I'd love to hear about your experience in the comments below!

Note: While these breathing practices are generally safe for pregnancy, always consult with your healthcare provider before beginning any new practice, especially if you have heart problems, low blood pressure, or any type of heart condition.