10 Best Easy Yoga Breathing for Pregnancy

Pregnancy can make you breathless, tense, and short on sleep all in the same afternoon. Breathing exercises are free, require no equipment, and can be done in a five-minute pocket of time. But not all pranayama is suitable for an expecting mother. Let’s go over what is safe and calming and how to do each. And which to skip.

Quick Answer: Which Yoga Breathing Is Safe in Pregnancy?

So the short version is:

• Safe and gentle: Deep belly breathing, Anuloma Viloma (alternate nostril breathing), Ujjayi, Bhramari, Sitali, and Sitkari.
• Skip: Kapalabhati, Bhastrika & any practice that holds the breath (Kumbhaka).
• Posture: Sit upright on a cushion or chair. If you feel dizzy, sweaty, nauseous, or short of breath, don’t lie flat on your back.
• Pace: Easy, slow. If you find that breathing is a chore, back off.

India’s Ministry of Women and Child Development issues a guide, Yoga for Pregnant Ladies. It suggests slow breathing methods such as yogic deep breathing, Anuloma Viloma, Ujjayi, and Bhramari. It further advises not to do Bhastrika and Kumbhaka pranayama. We’ll use that advice as the basis for the rest of this post.

Why Easy Yoga Breathing for Pregnancy Helps

The government guide explains how pregnancy yoga can help keep a healthy mind and body through the process, which is physically and mentally stressful for your body. The same guide also states that slow breathing increases your focus, reduces stress and anxiety, and readies you for childbirth.

Science generally backs up the stress part. Yoga has been shown to reduce stress and anxiety during pregnancy, as well as levels of the stress hormone cortisol, according to Harvard Health. It adds that prenatal yoga is best when used as part of an integrated approach that includes breathing exercises, meditation, and deep relaxation.

A note on shortness of breath. Mayo Clinic says shortness of breath is common in the third trimester, and you may notice it more when lying on your back or reclined. Breathing practice can make you feel calmer, but it is not a substitute for a medical check. Mayo also tells you to call your care team if your palpitations are accompanied by chest pain or shortness of breath.

Before You Start: Set Up for Comfort

Here are some habits that make every practice feel good:

• Be tall. Use a cushion, folded blanket, or a chair that will support your back well.
• Choose a quiet place. Turn off your phone for five minutes.
• Let your shoulders drop. Take them out of your ears.
• Unless the technique says otherwise, breathe through your nose.
• The government guide recommends against lying flat on your back if you feel dizzy, sweaty, nauseous, or short of breath.
• Make it brief. Five rounds of each technique is a good starting point. The government guide lists five rounds in its sample sequences.
• Check with your doctor beforehand. Check before you start in a high-risk pregnancy.

The 10 Best Easy Yoga Breathing Techniques for Pregnancy

Have a prenatal yoga teacher check your form on any technique you try.

1. Deep Belly (Diaphragmatic) Breathing

This is the basis of all the others. In 2021, a paper in the Jurnal Yoga dan Kesehatan lists diaphragmatic breathing as one of the pranayama techniques that are good to practise during pregnancy.

Sit up tall; take a hand to your lower ribs. Breathe in through your nose; let your ribs and belly softly expand. Breathe out slowly through your nose. Repeat for 5 – 10 breaths.

2. Dirga (Three-Part) Breathing

The same paper lists dirgha swasam, or the full breath. Breathe first into your belly, then into your ribs, then into your upper chest. Exhale in reverse order. Maintain a soft breath, and cease if you feel lightheaded.

3. Anuloma Viloma (Alternate Nostril Breathing)

This one is recommended by the government. Close your right nostril with your right thumb, and inhale through the left nostril. Close your left nostril with your ring finger and exhale through the right. In on the right, out on the left. Just one round, I mean.

Your inhale and exhale should be equal, and you should not hold your breath, as the guide advises against breath retention. If your nose is blocked, then skip the fingers and just breathe slowly. Go around 5 times.

4. Bhramari (Humming Bee Breath)

Also on the government’s list. Sit down comfortably and close your eyes. Breathe in through your nose. Exhale with a soft humming sound like a bee. Notice the gentle vibration in your head and your chest. One yoga text on pranayama says Bhramari has proved useful during labour, so it is a good habit to build now. Do 5 rounds.

5. Ujjayi (Ocean Breath)

Ujjayi is on the govt’s list. Take a gentle contraction of the back of your throat and breathe in and out through your nose to make a soft ocean sound. Quiet, not forced. If it makes you lightheaded or dry your throat, return to normal breathing.

6. Sitali (Cooling Breath)

Sitali is in the sample sequences of the government. There are five rounds. Roll your tongue into a tube, breathe in through it, close your mouth, and breathe out through your nose. Many women find it cooling when they feel warm or queasy. If you can’t roll your tongue, try the next technique.

7. Sitkari (Hissing Breath)

The 2021 paper mentions Sitkari along with Sitali. Softly close your teeth and part your lips. Slowly inhale through the opening with a soft hiss. “Shut your mouth and breathe through your nose. It works very similarly to Sitali, so pick whichever you are comfortable with.

8. Equal Breathing (Sama Vritti)

This is a count breath. Breathe in for four seconds. Breathe out for a count of four. Stay with the count and pass on any holds. If it is easy to do, lengthen the out-breath a little, but never strain. This one is taught in many prenatal classes for sleep and nerves.

9. Side-Lying Relaxation Breathing

As your pregnancy goes on, lying flat on your back can be a problem. A nurse and prenatal yoga instructor says lying on your back for too long after 20 weeks can cause dizziness, nausea, sweating, or panic because the uterus presses on veins that return blood to the heart. Rolling to the left side will restore the blood flow.

So lie on your left side with a pillow between your knees and a pillow under your head. Take slow breaths into your belly and ribs for a few minutes.

10. Breath Awareness With the Pelvic Floor

The government guide suggests awareness of the pelvic floor in all asanas and pranayama. Sit down comfortably and take slow breaths. As you breathe out, sense the muscles at the base of your pelvis and allow them to feel soft and relaxed. This is consciousness, not power. There’s more a teacher can show you.

Breathing Practices to Avoid in Pregnancy

Three things the government guide is clear about:

• Kapalabhati Kriya. It warns against Kapalabhati and any such straining cleaning practices.
• Bhastri. Pass on this breath of bellows.
• Kumbhaka (Retention of breath). Don’t hold your breath.

The practices include forceful breathing, straining, and long pauses. The pranayama text also states that Kumbhaka is forbidden in pregnancy. Some of these suit labour, some don’t. The toughest month can also vary from one pregnancy to another, so leave it to your doctor and a trained teacher to find out which techniques are appropriate. This is where different sources disagree.

A Simple 8-Minute Breathing Routine

The sample pranayama sequences in the government guide are about 8-10 minutes long and have five rounds each. A simple routine based on these ideas is as follows:

1. Sit upright and take 5–10 slow belly breaths.
2. Practice Anuloma Viloma for five rounds.
3. Practice Bhramari for 5 rounds.
4. Do five rounds of Sitali (or Sitkari).
5. Be quiet for a moment. Pay attention to your feelings.

Do this once a day, or whenever you feel tension. If you find any step difficult, skip it.

When to Stop or Call Your Doctor

If you feel dizzy, lightheaded, tingling, or short of breath, stop and breathe normally. If you were lying down, roll onto your left side.

Call your doctor if you have shortness of breath with chest pain or palpitations. If you notice bleeding, a severe headache, or a reduction in your baby’s movements, call. Do not breathe through a warning sign.

Learn With Guidance

Breathing techniques are easier to learn with someone watching. Your prenatal teacher can look at your posture, pacing, and any strain.

Swapnil Kaushik, an internationally certified childbirth educator, founded Mom’s Preg Ladder, which provides trimester-specific prenatal yoga classes. It also provides Early Pregnancy Classes, Labour Management Classes, and One-on-One Consultations. These can help you practise breathing for stress, comfort, and labour. They work with the guidance of your doctor.

Final Thoughts: Your Next Steps

Pregnancy yoga breathing is simple. All you need is a quiet space, a cushion and five minutes. You can start with belly breathing, and add Anuloma Viloma, Bhramari and Sitali when you are ready. Skip Kapalabhati, Bhastrika and breath-holds. Move quietly; let your breath be soft.

Here’s what you do next. Discuss with your gynaecologist whether breathing practice will suit you. Try this 8-minute routine for a week. Want a teacher to look at your form? Join a prenatal class.

If you prefer guided practice, Mom’s Preg Ladder has a list of its prenatal yoga, labour and consultation options. One of the few things you can take with you into each month of pregnancy is a calm breath.

Frequently Asked Questions

Is pranayama safe during pregnancy?

Slow, gentle pranayama is thought to be safe. The Indian government guide recommends yogic deep breathing such as Anuloma Viloma, Ujjayi, and Bhramari. It says to avoid Kapalabhati, Bhastrika, and breath retention. Consult a health care provider before use.

Can I do Anuloma Viloma during pregnancy?

Yes, to a mild degree. It is on a list of recommended slow breathing techniques in the government guide. Keep inhale and exhale equal, don’t hold your breath, and stop if you feel dizzy. A teacher can correct your technique.

Which breathing exercises should I avoid while pregnant?

Avoid Kapalabhati and Bhastrika. Avoid any practice of breath retention (Kumbhaka). These include forced breathing or holding. The government guide says to avoid them and also avoid straining cleansing practices.

Can breathing exercises help with labour?

They could. The government guide says slow breathing helps prepare for childbirth. A pranayama text says Bhramari has proved useful in labour. Practise now so you can use a skill later. Your birth team will brief you on the day.

How long should I practise breathing exercises each day?

Begin with five to ten minutes. The government’s sample sequences are about 8 to 10 minutes long and include five rounds of each technique. If you feel tired or dizzy, stop. Build up slowly.