Breathwork During Pregnancy

In pregnancy, how you breathe becomes even more important.

Your diaphragm, ribs, and pelvic floor all work together as a pressure system. As your pregnancy progresses and your uterus grows, the diaphragm has less space to move. Many women naturally start to take shallower breaths higher in the chest, which can increase tension in the neck, shoulders, and even impact core and pelvic floor function.

Here’s why focusing on breathwork during pregnancy matters:

• Core activation: Deep diaphragmatic breathing helps connect the transverse abdominis and pelvic floor, creating safe core engagement without unnecessary pressure.

• Stress regulation: Conscious breathwork calms the nervous system, reducing stress hormones and supporting both mum and baby.

• Labour preparation: Breath awareness can be a powerful tool during labour, helping with focus, endurance, and relaxation.

• Posture support: Optimal breathing mechanics encourage rib mobility and spinal alignment, which are often challenged during pregnancy.

In Pilates, we use 360-degree breathing - expanding through the ribs, back, and belly - to create space, activate the deep core, and release unnecessary tension. It’s simple, powerful, and something you can practice every day, both on and off the mat.

Breathwork might seem small, but in pregnancy it’s one of the most impactful tools you have.