Pregnancy and Exercise

The body undergoes major changes during pregnancy, mainly to create the best possible environment for the developing baby.

Specifically:

  1. the heart enlarges and beats a little faster
  2. the ligaments lengthen and relax, allowing the pelvis to “open”
  3. the breasts and the uterus enlarge as the baby grows
  4. the body shape changes and, by extension, posture changes
  5. the abdominal muscles “stretch” and often separate
  6. at the same time, as the belly gets heavier, the muscles and ligaments of the back are strained
  7. mild shortness of breath (wheezing) is observed

B. Without a doubt, exercise during pregnancy—aim for 3 times per week—:

  1. improves energy levels as well as how a woman looks and feels
  2. strengthens the muscles that tire the most (back, legs, pelvic floor, abdominals) and supports proper posture
  3. makes the body more flexible
  4. increases endurance

C. However, it is advisable to consult your doctor before starting exercise, especially if you have:

  1. High blood pressure
  2. Diabetes
  3. Heart problems
  4. Respiratory problems
  5. Multiple pregnancy (twins – triplets)
  6. Bleeding
  7. Previous miscarriages
  8. Previous preterm birth

REMEMBER!

  • It’s best to avoid exercising if:
    1. you just ate
    2. you feel unwell
    3. you have a fever
  • Also, when you exercise:
    1. do not push yourself to exhaustion or into uncomfortable positions
    2. do not compete with the person next to you
    3. listen to your body and do what’s right for you
    4. reduce intensity if it’s hot and humid
  • Finally, stop if:
    1. you feel pain
    2. you feel dizzy
    3. you get overheated
    4. you have bleeding

Breathing techniques for childbirth

The following description of the stages of birth highlights the vital importance of deep relaxation, breathing techniques, and visualization. “Candle” and “feather” breaths emphasize the importance of lengthening the exhale and help you stay calm at a time when it’s easy to lose control.

Relaxation: First Stage of Labor

Your main focus in the first stage of labor should be relaxation, while ideokinesis (using mental imagery) will help your breathing process.

  • Focus on the exhale during a contraction, aiming for a long exhale through a soft mouth.
  •   Imagine you are inhaling a soothing, natural pain reliever from your surroundings, sending it to the painful area, and then mentally exhaling the discomfort.
  • Although you should listen to your body during labor, at this stage you may need to do something that doesn’t feel “natural.”
  • At the end of the 1st stage, as contractions intensify, you may feel like inhaling when the pain begins. What you actually need to do is exhale!
  • Also try to breathe as deeply as you can.

Feather breathing

You may find that as contractions intensify, you need to breathe less deeply at the peak of each contraction. Imagine a feather in your palm and that you move it slightly with each exhale.

  • As you feel the contraction and exhale, think of a wave of relaxation passing through the muscles of your shoulders, sternum, abdomen, pelvic floor, and legs.
  •  Between contractions, take a few deep, refreshing breaths and remember: you’re one contraction closer to meeting your baby! Don’t hold or rush your breath and try not to panic. A calm mouth and lips will support the process. The tighter the lips, the tighter the pelvic floor; the softer they are, the more that area relaxes.

Candle breathing: transition period

For some women there is a transition period at the end of the 1st stage, when the cervix is not yet fully dilated. It’s important at this time to control the urge to push, and short “candle” exhales can help.

  • Imagine the fingers of one hand are small lit candles on your child’s birthday cake.
  • When you feel the urge to push, exhale sharply, blowing out the flames one by one. Mentally use the words “I–won’t–push … I–won’t–push” (a short exhale on each syllable, short inhale in between, and a long exhale on the last syllable).
  • During the 2nd stage of labor, the urges to push become stronger and more frequent, and you should listen carefully to your body. As you feel the urge, inhale, hold the breath, and exhale slowly and lengthily as your body guides your baby downward.
  •  Between urges, keep your breathing and mouth relaxed so that the pelvic floor stays relaxed. Think that each breath brings you closer to your baby.
  •  Between contractions, take deep, refreshing breaths that help you cope with the next contraction. Remember to be in a comfortable position that suits you and supports your baby’s passage into our world.
  • Your body should remain calm and “open”; listen to what it asks for, and keep your lips and jaw relaxed without rushing your breath.

The baby's arrival

When you reach this point, it’s best to follow your midwife’s and doctor’s guidance. Just before the baby is born, you may be asked to take short breaths. The uterus will push the baby out regardless, but you can assist. Your focus should be: “The inhale matters less than the exhale—keep it calm and focused.”

  •  Once you hold your baby, the hard work of birth is over for you—though not for the midwife, who will still need to deliver the placenta. You may be asked to push again and you might feel contractions, but they will seem insignificant compared to the life you’re holding in your arms!