It is especially important to practise healthy breathing throughout pregnancy, both to oxygenate your baby’s body and to prevent the buildup of toxins. Your unborn child releases his or her waste products into your bloodstream, so when you are breathing for two, the cleansing aspect of your breath – apana energy – becomes increasingly important.
However, full, deep breathing can also become increasingly uncomfortable as your baby grows – increased pressure on your abdomen may impede the movement of your diaphragm and other respiratory muscles. Practising cleansing breathing techniques can therefore make you feel more comfortable during pregnancy. It also reduces stress during this time of great change and anxiety by keeping your mind and body calm. Slow-paced Breathing (see opposite) can be one of the best ways to prepare for an efficient labour – the more you are able to stay relaxed during childbirth, the less pain you will feel and the more apana energy you will have to help you push out your baby. Apana, your cleansing breath, helps you not only to eliminate the waste your body no longer needs, it helps you to expel whatever is ready to leave your body. Apana is the energy of childbirth.
If you tune in to your breathing daily during pregnancy, by the time you go into labour, achieving a state of relaxation will be like second nature to your body. Sit on the floor, on a chair or lie on your left side (to boost blood-flow to the baby and help your kidneys to expel waste more efficiently). To get comfortable, place cushions under your knees and behind your back. Close your eyes, listen to the sound your breath makes and feel the air moving through your nose and throat. Then notice how each in- and out-breath affects your shoulders, chest, abdomen and back, and the pressure of your body against the chair or floor.
Practise this exercise in different positions, noticing the different sensations as you sit, lie or stand. Rock gently or walk rhythmically while doing this type of breathing if it feels good.
1 Breathing slowly and deeply, start to listen to the sound of your breath flowing in and out. Try counting your breath – “In, 2,3,4,5,” “Out 2,3,4,5” – counting up to whichever number feels most comfortable.
2 Now focus your attention on your exhalations. Create a mental link between the words “release tension” and “focus” and your outward-moving, cleansing breath. Direct this thought and your breath into various parts of your body, starting with those that feel tense or restricted.
3 To energize your breathing, continue practising this slow-paced breathing, but visualize your breath as a continuous cycle. Picture energy entering your body as you breathe in and tension leaving as you breathe out.
4 As you continue to inhale and exhale, mentally repeat phrases such as, “Energy in, pain out” or “My breath, mind and body are calm.” Alternatively, you may wish to mentally repeat rhythmic phrases on your in- and out-breaths, such as “Healthy baby” or “Be calm, stay calm,” splitting the phrases between your in and out-breaths.
5 If it is helpful, add a hissing sound or long, drawn-out “AHHH” to each exhalation. To emphasize the releasing energy of apana, ask your partner or a friend to stroke their hands down your arms or legs as you exhale.
CAUTION: TRY NOT TO HOLD YOUR BREATH DURING PREGNANCY AND CHILDBIRTH.