Pranayamas for future mamas
Growing a baby is beautiful—but it’s also exhausting, emotional, and sometimes downright overwhelming. Whether you’re chasing a toddler, working, or just trying to make it through the day without your ankles swelling up again, you deserve tools that support you through it all. One of the simplest—and most powerful—tools you can lean on during pregnancy is your breath.
When done with intention, breathing techniques (or pranayama, as it’s called in yoga) don’t just help you relax. They can lower blood pressure, ease pain, soothe anxiety, and even help you cope better with contractions when labor kicks in.
So if you’re a busy mama who doesn’t have time for a 90-minute yoga class, keep reading. These are safe, gentle breathing techniques that you can practice anytime, anywhere—whether you’re lying in bed, sitting at your desk, or hiding in the bathroom for five minutes of peace.
Why deep breathing is a pregnancy power tool
During pregnancy, your body is already doing so much. Your diaphragm’s mobility is more limited, your organs are squished up and back, and your emotions might feel like a rollercoaster. Deep breathing gives your nervous system a break. It sends a signal to your brain that says, “It’s safe to slow down.”
Here’s what intentional breathing can do for you during pregnancy:
- Relieve anxiety, fear, and overwhelm
- Help you sleep better and rest more deeply
- Increase oxygen supply for you and your baby
- Build resilience for labor and delivery
- Improve digestion and circulation
- Support your emotional balance as hormones shift
Now let’s explore a few safe and effective pranayamas (breathing techniques) to try during pregnancy.
The best yogic breathing techniques for pregnancy
Victorious or Ujjayi breath
This soft, ocean-sounding breath is done by slightly narrowing the base of your throat and breathing in and out through your nose. It’s calming, grounding, and helps manage tension and fear—making it a wonderful ally during labor.
Try it when you’re feeling anxious or overstimulated. The soothing sound alone can help bring you back to center.
Golden Thread exhalation
Imagine breathing out through a tiny gap in your lips, like you’re blowing out an invisible golden thread. This slow, controlled exhale helps calm your heart rate and reduce stress.
I learned this technique during my training at Birthlight. I also found it in Uma Dinsmore Tuli’s book Yoga for Pregnancy and Birth.
It promotes deep rest (it can induce sleep) and is an antidote to pain and tension, which is why is instinctively adopted by many women in the first stages of labour.
Perfect for winding down before sleep or anytime your body needs a reset.
Full Yogic breath
This deep, three-part breath begins in the belly, moves into the ribcage, and finally into the chest. As your baby grows and your lungs feel more crowded, this technique helps you create more breathing space from the inside out.
Practice this one daily to build breath awareness and help your body adjust to the changes in your core.
Nadi Shodana (alternate nosetril breathing)
This balancing breath is traditionally done by gently closing off one nostril at a time, but you can also visualize the airflow if that’s more comfortable. It balances your energy, clears your mind, and soothes nerves—ideal for those hormone-fueled mood swings and for coping with fear during labour.
Use it to prepare for sleep or during moments of emotional overwhelm.
Sitali (cooling breath)
Curl the sides of your tongue and breathe in through your mouth (or gently part your lips and breathe in though your teeth if that’s not possible), feeling the air cool your tongue and throat. Exhale through your nose.
Great for hot flashes, overheated afternoons, or when you just need to cool your jets—physically and emotionally.
Let your breath be your anchor
Pregnancy doesn’t come with a pause button—but your breath can be your anchor through all its ups and downs. These techniques are gentle enough to weave into your daily routine and powerful enough to support you in the delivery room.
Learn more about the benefits of deep breathing techniques during pregnancy here.
Are you a mother-to-be looking for a way to smoothly transition into motherhood?
Join my free prenatal yoga series Balanced Before Birth here!
My free gift to you includes short and calming yoga sequences, guided breathing practices, and a reflection workbook designed to help you stay grounded, centered, and connected to your changing body.
Sign up here to receive Balanced Before Birth and begin your journey toward a more mindful and empowered pregnancy.
You don’t need to be super fit or flexible to feel better—you just need to start with one breath.
Bibliography:
– Anaya, Patricia A. 2016. Bumps in Motion. Pregnancy Yoga Sequences from Around the World. Redondo Beach, California: Serenity Birth.
– Desikachar, T. V. K. 1995. The heart of Yoga. Developing a Personal Practice. Rochester, Vermont: Inner Traditions International.
– Dinsmore-Tuli, Uma. 2017. Yoga for Pregnancy and Birth. Improve your wellbeing throughout pregnancy and beyond. London: Teach Yourself.
– Saraswati, Swami Satyananda. 2003. Asana, Pranayama, Mudra and Bandha. Munger, India: Yoga Publications Trust
