Most people don’t think much about how they breathe—until pregnancy makes it harder.

Breathing is automatic, yes. But how you breathe during pregnancy can have a big impact on your comfort, your core, and your connection to your body and baby.

As a pelvic physical therapist, breath is one of the first things I assess when working with pregnant women. And for good reason—it’s often the missing link in preparing for birth and protecting long-term core and pelvic health.

Let’s explore why breath work matters so much during pregnancy, how to check your own breathing, and how to build a practice that lasts well beyond the birth of your baby.

The Diaphragm: Your Body’s Hidden Powerhouse

The diaphragm is your main breathing muscle. It sits like a dome under your rib cage and connects to your spine, ribs, and even your psoas (a deep hip flexor muscle). This powerful muscle not only brings in oxygen—it also plays a role in:

• Postural stability
• Core and pelvic floor coordination
• Nervous system regulation
• Blood and lymph circulation

In short, your diaphragm is part of your deep core system. And when it’s working well, everything else tends to work better, too.

How Pregnancy Changes Your Breathing

One of the earliest changes in pregnancy is hormonal—not just physical. In fact, by the end of your first trimester, your lung capacity may increase by up to 50% due to rising progesterone. Your body is preparing early to oxygenate both you and your baby.

As the uterus grows, your diaphragm gets pushed upward. This can make breathing feel harderm and lead to changes like:

• Shallow chest breathing
• Tension in the neck, shoulders, and low back
• Less movement in the ribs and back
• Difficulty relaxing the pelvic floor

And yet, this is when we need efficient, deep breathing the most.

Why Breath Work is a Must During Pregnancy

Breathing well during pregnancy does more than bring in air. It supports your entire system:

Nervous System Regulation

Deep breathing activates the parasympathetic nervous system (your “rest and digest” state). It lowers stress hormones and helps you feel more grounded, which is essential as you navigate the changes of pregnancy.

Pelvic Floor Connection

The diaphragm and pelvic floor move together—when you inhale, they both gently lengthen; when you exhale, they rebound and lift. This coordination is key for labor, recovery, and long-term core strength.

Blood Flow and Cardiac Output

Diaphragmatic breathing increases venous return through the inferior vena cava and improves cardiac output. That means better circulation—for both you and your baby.

Lymphatic Drainage

The lymph system relies on movement—and breath—to keep fluids flowing. As pregnancy progresses, you might notice more swelling in your feet, ankles, or even your vulva and perineum. Supporting your diaphragm function helps relieve this pressure.

Breathing for Your Nervous System: Accessing the Parasympathetic State

Pregnancy is full of changes—physically, emotionally, and hormonally. And while some of those changes are outside of your control, how you breathe is something you can influence. Breath is one of the fastest and most powerful tools to shift your nervous system into a more grounded, restorative state.

This is called the parasympathetic nervous system—also known as the “rest and digest” state. It’s the opposite of the sympathetic, “fight or flight” response that many of us live in chronically.

Activating the parasympathetic system can lead to:

• Lower stress and anxiety
• Improved digestion
• Better blood flow to the uterus and baby
• Reduced tension in the pelvic floor
• More emotional resilience
• Deeper sleep and recovery

Why the Exhale Matters

To fully access your parasympathetic nervous system, your exhale needs to be long and slow—ideally 6 to 10 seconds. This tells your brain and body, “We’re safe. We can soften.”

If breathing in for 4 counts and out for 4 counts feels like a challenge right now, that’s okay. Start there. Build trust with your breath.

A great starting tool is to practice exhaling as if you’re blowing through a straw. This gentle resistance helps:

• Slow your exhale
• Engage your deep core and pelvic floor
• Give your nervous system time to shift into a more calm, relaxed state

Once this feels more natural, your goal is to move toward quiet, closed-mouth breathing, with your:

• Tongue resting on the roof of your mouth
• Inhale and exhale through your nose
• Jaw and lips gently relaxed

This tongue posture and nasal breathing pattern support better airway alignment, reduce jaw and neck tension, and encourage deeper core activation with every breath.

Think of it as a breath journey:

Start with the straw → transition to soft lips → evolve into quiet nasal breathing.

Let your body guide the pace.

Create a Safe, Supported Position

The position you’re in while practicing breath work can either help or hinder your nervous system regulation.

Avoid curling up into a traditional fetal position, as it tends to trigger more sympathetic activity (even if it feels cozy). It can cause people to unconsciously tense their jaw, neck, or upper shoulders.

Instead, try:

• Side-lying with a twist: Lie on your side with knees bent, but rotate your top shoulder back slightly. Let your top hand rest gently on your belly. This subtle rotation opens up your chest and signals safety to the brain.

• Reclined posture: Prop yourself up with pillows or lay on your back with support under your knees. Let your arms rest open by your sides or lightly on your rib cage or belly.

• Forward-leaning seated: Sit with forearms on thighs, head supported by hands if needed, and let your belly gently drop with each inhale.

The goal is to feel safe, supported, and unguarded. This is when the real work of nervous system regulation can begin.

Don’t Forget Your Back: The Posterior Diaphragm

One area that gets tight and overlooked during pregnancy is the back body—especially the mid and lower back. Many pregnant people begin to feel stiff here as their posture shifts and baby grows.

Breathing into your back (the posterior diaphragm) can:

• Create more space for baby in your thoracic cavity
• Relieve pressure and pain in your ribs, low back, and even your hips
• Reduce tension in the psoas (a key hip flexor that attaches near the diaphragm)
• Help your rib cage move more freely and support better posture

When the psoas is tight—something I see often in pregnant clients—it can pull on the lumbar spine and reduce space for the baby. Deep, back-body breathing helps soften this tension and restore better balance in the core.

4 Simple Breath Awareness Tests You Can Try Today

Think of this as a gentle self-check. These breathing tests are safe during pregnancy and can be done anytime. You don’t need fancy tools—just a few minutes of quiet and your hands.

1. Belly (Diaphragmatic) Breathing

• Sit tall, recline, or lie down.
• Place one hand on your chest and one on your belly.
• Inhale slowly through your nose. Your belly should rise into your hand.
• Exhale gently through your lips. Your belly should fall.
• Try 3–5 rounds at an even pace (example: 4 seconds in, 4 seconds out).

2. Lateral Rib Breathing

• Sit upright and place your hands on the sides of your rib cage.
• Blow all your air out to start at neutral.
• Inhale through your nose and press your ribs outward into your hands.
• Exhale slowly and feel the ribs return.
• This helps improve rib mobility and makes room for deeper breaths.

3. Posterior (Back Body) Breathing

• Option 1: Get onto hands and knees. Gently round your back (like cat pose).
• Option 2: Sit forward with your forearms resting on your thighs.
• Place a hand on your side waist or lower back.
• Inhale and imagine expanding your breath into your back ribs and low back.
• Repeat 3–5times, focusing on slow, full breaths.

4. Pelvic Floor Breathing

• From the same forward-leaning position, inhale and feel your perineum (the space between your vagina and anus) gently soften or bulge.
• As you exhale, feel a subtle lift.
• This helps you reconnect breath with your pelvic floor—something many people lose during pregnancy.

Not Sure You’re “Good” at Breathing? That’s a Sign to Get Support

If you’re unsure whether you’re breathing effectively—or if these tests felt awkward o run familiar—that’s not a failure. It’s just a signpost.

This is exactly where working with a pelvic floor physical therapist can make a big difference. Breath work is one of the first things I assess in all pregnant patients. We look for patterns like shallow chest breathing, reversed breathing, tension in the upper belly, and lack of rhythm with the pelvic floor.

Correcting these patterns early can change the trajectory of your:

• Pregnancy comfort
• Labor preparation
• Postpartum recovery
• Long-term core and pelvic health

In short: it can influence your entire health span.

How to Make Breath Work a Daily Habit

You don’t need to carve out 20 minutes a day to benefit from breath work. Small, intentional moments are enough. Here are a few of my favorite habit stacks to build breath awareness into your day:

• While on the toilet:

Lean forward, rest your arms on your thighs, and take 3–5 deep, gentle breaths—either into your belly or back.

• After parking your car:

Before getting out, take a few slow breaths to center yourself. This is a beautiful way to reset between errands or appointments.

• During a midday stretch break:

Stand up from your desk, reach your arms overhead, and breathe into tight spots—like your ribs, low back, or chest.

• As a mental pause at your computer:

Close your eyes, sit tall, and take a few slow breaths through your nose. This can calm your system and improve focus.

These moments may seem small, but they create powerful shifts in how you feel, move, and prepare for birth.

In Summary: Your Breath Is Your Foundation

Breathing well is one of the simplest and most effective things you can do during pregnancy.

It connects you to your body.

It calms your mind.

It prepares your core and pelvic floor.

It creates more ease—for both you and your baby.

So start small. Pick one breath check-in each day. And if you’re not sure how your breath is working for you, reach out to a pelvic floor therapist for support. You don’t need to figure it out alone.

Your breath is the beginning of strength, softness, and support.

Ready to go deeper?

Download my free breathing guide or explore how pelvic PT can support your pregnancy journey.