In this article:
Why Does Pregnancy Make Breathing Harder?
Experiencing changes in breathing is a normal part of pregnancy and typically occurs due to common reasons. However, some individuals may still require medical attention to overcome it.How Does Your Growing Baby Affect Your Lungs?
Your growing uterus shifts your diaphragm (a muscle that helps you breathe) upwards. It can even go up by as much as 4-5 centimetres as you enter the third trimester of your pregnancy. As a result, your lungs get less room to expand when you take in breath.This shallow breathing becomes more noticeable, even when performing simple tasks, such as climbing stairs or lifting groceries. Your uterus expands to make space for your growing baby while also fulfilling the oxygen requirements.
How Do Hormones Play a Role?
Your body produces more progesterone to support pregnancy, but a higher level signals your brain to increase your breathing rate. This hormone increases your baby's oxygen intake, but also makes you more aware of it.Many women describe this higher breathing rate as experiencing shortness of breath constantly or not being able to take a deep breath. These changes are completely normal in pregnancy, despite feeling uncomfortable.
Does Weight Gain Affect Breathing?
Your weight may increase by up to 35 pounds (16kg) during pregnancy. Your lungs struggle to breathe with this extra weight, as it puts them under pressure. Increasing fluid and blood volume further adds to this intense pressure.When your weight gain combines with an expanding uterus, your breathing is likely to change, making it difficult to ignore, especially when lying down.
Can Stress or Anxiety Make It Worse?
Pregnancy can be emotionally challenging for many women. Stress and anxiety can make this problem worse, as your body takes shallow and frequent breaths to overcome them. It can also increase the feeling of breathlessness due to the discomfort.When Should You Be Concerned About Breathing?
Some signs suggest that a major issue may be present. So, be mindful of these signs and inform your doctor immediately. - Sudden or severe shortness of breath
- Chest pain or pressure
- Fainting or dizziness
- Wheezing or coughing
- Swelling in your face, hands, or feet
How Can You Make Breathing Easier During Pregnancy?
Some changes are unavoidable, but you can always take measures to help your lungs feel less restricted.- Adjust your posture: Your lungs can expand fully if you sit or stand straight. Slouching can exacerbate breathing problems due to poor posture. You can also sleep in the incline position during your third trimester.
- Practice breathing exercises: You can also take control of your breathing by practising diaphragmatic exercises to strengthen your lungs. This exercise requires you to take a deep breath through your nose and release it through your mouth. You can repeat this exercise several times a day.
- Stay active: Walking or practising prenatal yoga can also improve your lung function and reduce the sensation of being out of breath. These gentle exercises are also a safe way to manage your weight and improve circulation throughout your body, promoting healthy breathing.
- Pace yourself: Breathing rapidly is also a sign that you need to slow down and take breaks more often. You do not have to test your limits. Making small adjustments, such as walking up the stairs slowly or sitting down while cooking, can also help.
- Stay hydrated: Your blood volume remains at optimal levels when you drink plenty of water, which makes breathing easier. Your body will also eliminate excess fluids if you avoid excessive caffeine and salty foods. It can increase your breathing problems.
Emotional and Social Aspects of Breathing Changes
You may feel anxious due to breathing problems. However, you can share your feelings with your partner, family, or friends for support. These changes are temporary, and you will regain your breathing after pregnancy is over.Checklist: What to Do Next
Here is a simple guide to managing your breathing during pregnancy.- Monitor your breathing and observe when it feels worse
- Make sure you practise breathing exercises daily
- Mind your posture while sitting and sleeping
- Eat a balanced diet and drink water regularly
- Make time for gentle physical activity, if your doctor approves
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FAQs on Why Breathing Feels Harder as Pregnancy Progresses?
- Is it normal to be out of breath while resting during pregnancy?
You may feel out of breath more as your pregnancy progresses, but experiencing it suddenly, along with chest pain or dizziness, requires medical attention. - Can breathing exercises help during late pregnancy?
Prenatal yoga and diaphragmatic breathing can increase your lung capacity and reduce anxiety. It can also help you breathe easier. - When should I consult a doctor about my breathing issues?
You should see your doctor immediately if your breathing problem worsens or you experience sudden shortness of breath. Chest pain, fainting, or unusual swelling are other alarming signs that indicate an emergency.
