How to Relieve Breathing Difficulties During Pregnancy: 7 Easy Tips Every Mom Should Know

Breathlessness during pregnancy can catch many women by surprise. One moment you're walking across the room, and the next, you're pausing to catch your breath. If you're experiencing breathing difficulties during pregnancy, know that you're not alone—and more importantly, there are simple ways to find relief.

As your body works harder to support both you and your growing baby, feeling short of breath becomes common, especially in the second and third trimesters. But just because it's common doesn’t mean you have to struggle through it.

Here’s a practical guide with 7 easy tips to help you breathe easier and stay comfortable throughout your pregnancy.

Why Does Breathing Become Difficult During Pregnancy?

Before we get into solutions, it helps to understand why this happens:

1. Hormonal Changes: Increased progesterone levels stimulate your respiratory system, making you feel like you're breathing faster or deeper.

2. Growing Uterus: As your baby grows, your uterus pushes against the diaphragm, limiting lung expansion.

3. Increased Oxygen Demand: Your body needs more oxygen to support the baby, leading to a natural increase in your breathing rate.

4. Anemia: Very common among Indian women, low iron levels reduce oxygen circulation, worsening breathlessness.

5. Posture & Weight Gain: As your center of gravity shifts, slouching or poor posture can compress your lungs further.

The good news? With a few adjustments, you can manage this discomfort effectively.

7 Practical Tips to Relieve Breathing Difficulties During Pregnancy

1. Focus on Posture: Give Your Lungs Space

Slouching can make breathlessness worse. Practice sitting and standing tall, with shoulders relaxed and back. When working or resting, avoid leaning forward too much.

Try This: Use a small cushion behind your lower back for support, especially if you sit for long periods.

2. Practice Daily Breathing Exercises

Incorporate simple pregnancy breathing exercises to strengthen your lungs and calm your mind.

Diaphragmatic Breathing:
Sit comfortably, place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through pursed lips.
Just 5-10 minutes a day can make a noticeable difference. These exercises also prepare you for labor by improving breath control.

3. Sleep in an Elevated Position

Many women report difficulty breathing at night during pregnancy. Lying flat can worsen pressure on your lungs. Use extra pillows to prop yourself up. Sleep on your left side to improve circulation and reduce diaphragm pressure.

4. Dress for Comfort

Tight clothing, especially around your chest and abdomen, can restrict breathing. Opt for loose, breathable maternity wear that allows your body to expand naturally.

If you're looking for maternity dresses designed for comfort, explore House of Zelena’s curated collection!

5. Stay Active with Gentle Movement

While it might feel counterintuitive, light activities like walking or prenatal yoga improve respiratory efficiency. Avoid overexertion—listen to your body and rest when needed. Regular movement also helps maintain posture and reduces overall pregnancy discomfort.

6. Monitor Iron Levels and Nutrition

Low iron is a leading cause of fatigue and breathlessness in Indian pregnancies. Ensure your diet includes:

• Spinach, methi, and other leafy greens

• Lentils (dal, chana)

• Jaggery and dates

• Pomegranate and beetroot

Pair iron-rich foods with vitamin C sources like lemon to boost absorption. Follow your doctor’s guidance on supplements.

7. Avoid Environmental Triggers

Pollution, heat, and humidity—common across Indian cities—can worsen breathing difficulties.

• Stay indoors during peak pollution hours.

• Use air purifiers if possible.

• Avoid strong fragrances or incense.

• Keep your home well-ventilated.

When Should You Consult a Doctor?

While mild breathlessness is normal, seek medical advice if you experience:

• Sudden or severe shortness of breath

• Chest pain or palpitations

• Dizziness or fainting

• Bluish lips or fingertips

• Breathlessness that doesn’t improve with rest

These could indicate underlying conditions needing immediate attention.

Conclusion

Breathing difficulties during pregnancy are a natural part of your body’s adjustment, but they don’t have to interfere with your daily comfort. By following these simple strategies—improving posture, practicing breathing exercises, and making small lifestyle changes—you can manage breathlessness effectively.

Every pregnancy is unique, so it’s important to listen to your body and seek support when needed.