Pranayama for Pregnancy
Since I completed my yoga teacher training in Peru in 2012 I had a daily pranayama practice. Pranayama is the regulation of breath through certain techniques and exercises. These breathing techniques can assist with a wide range of health benefits from assisting with anxiety to helping energise the body.
It is not recommended to hold the breath (as in some pranayama exercises) for any length of time during pregnancy so these must be avoided- especially in the first trimester.
Since the diaphragm is restricted in space due to the growing uterus- especially in the third trimester- it is important to bring more oxygen into the body and helps in so many ways. Deep belly breaths will instantly calm both you and baby and help you to relax.
There are many different breaths that help with labour. My favourite one that supported me throughout was called the golden thread breath (again the wonderful Jenni introduced me to this). The golden thread breath consists of breathing deeply into the base of the belly, feeling it expand outwards, and on the exhalation, out of the tiniest hole in your mouth slowly breathing out imagining a golden thread like gozimier thread.
Since the diaphragm is pushed by the uterus during pregnancy it causes shortness of breath- especially in the third trimester. Breathing exercises help to increase the oxygen supply which has many beneficial effects for the whole of your body, as well as for baby.
Horse breath was another one that helped. This breath, where you breathe out making the lips veberberate and sound like a horse, assists in relaxing the lips and mouth. Given that the jaw is directly linked to the pelvis it is important to keep relaxing the jaw and tongue, especially in labour. Another way to do this is to smile. My partner, risking. my wrath as I was in the midst of severe contractions, was brave enough to keep reminding me to smile- easy for him to say!
Bumble bee breath or Bhramari is another good one that allows the exhale to be longer than the inhale, helping to relax the nervous system. The vibrations of this breath are good for anxiety and is also good for new Mums to do. Apparently if baby hears mum humming or singing they know you’re ok, in turn meaning they’re ok. Makes sense- they’re so smart. So even if we’re not feeling 100% we can create these vibrations by doing this breath, not only making our babies feel ok but tricking our mind body into feeling better too.
To do this breath inhale through the nose, close off the ears with the fingers and exhale making a hmmmmmm noise.
Ujayyi breath is one that I used to practice daily (I so hope to get back to doing my breath work every day but with two babies under two I am afraid I am lucky to brush my teeth at the moment!)
The Ujjayi breath is the breath of victory. In this type of Pranayama, the lungs are fully expanded and the chest is puffed out like that of a victorious conqueror.
The sound of Ujjayi pranayama serves two purposes: One, it stimulates the nadis, or energy channels, in the sinuses and at the back of the throat, which, in turn, promotes mental clarity and focus. And two, it provides a sound to latch onto, so that the mind can become more still. When the sound oscillates, the mind too is oscillating, and the student can hear this.
Ujayyi breath is sometimes called wave breath as it can sound like the ocean. To practice you constrict your throat as you inhale and exhale so you can hear a slight hiss or shush sound. It can sound like Darth Vadar when practiced properly.
Both inhalation and exhalation must be done with the mouth closed, breathing through the nostrils only.
8 reasons why we use Ujjayi Breath:
- Improves concentration in the physical practice. Becoming absorbed in Ujjayi allows the practitioner to remain in poses for longer periods of time.
2. Instills endurance that enhances a flowing practice by lending a meditative quality that maintains the rhythm of the class.
3. It diminishes distractions and allows the practitioner to remain self aware and grounded in the practice.
4. Ujjayi breath regulates heating of the body. The friction of the air passing through the lungs and throat generates internal body heat. It is similar to a massage for the internal organs; as the core becomes warm from the inside, the body becomes prepared for the asana practice. This heat makes stretching safer while the inner organs can be cleansed of any toxins that have accumulated.
5. A focused Ujjayi breath can release tension and tight areas of the body.
6. Additional benefits of Ujjayi pranayama include diminished pain from headaches, relief of sinus pressure, decrease in phlegm, and strengthening of the nervous and digestive systems.
7. Ujjayi tells us when we need to surrender into a resting posture, as the breath should remain as even and smooth in the postures as when we rest. It allows us to practice honesty in our practice, taking a step back to let go of our ego.
8. Ujjayi allows us to practice full deep breaths during the challenges of a physical practice. Therefore, we can stay just as equanimous when faced with the challenges of our daily lives.
This breath completely changed my yoga practice as when used during the asanas (postures) the breath can take you much deeper into the movements in a completely safe and natural way.
There are more breathing techniques still to try and many more relaxing methods to help during pregnancy but I hope you find some helpful hints in this post.
Here is a link to a YouTube video I made demonstrating a few of these breaths.
