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The Calm Between Kicks: A Mumma’s Guide to Safe Breathwork during Pregnancy to Support your Mind & Body.
- themeditatingmumma
- Nov 10, 2025
- 5 min read
Pregnancy is such a beautiful blessing, but it doesn't come without all the big life changes and challenges...
Some days you feel deeply connected and glowing; others days, you’re tired, anxious, or just trying to catch your breath (literally).
Through every stage of pregnancy, your breath can be a gentle anchor.... a way to calm your mind, support your changing body and connect with your baby before they even arrive.
In this blog, I’ll share both my personal experience with how breathwork helped me throughout this phase and my knowledge of safe breathwork practices during pregnancy (what to do, what to avoid and how simple breathing techniques can help you relax, regulate and prepare for both birth and postpartum).
As I sit here with my little one, just five weeks old, I can’t help but reflect on how much breathwork truly supported me through my entire pregnancy. There were days I felt calm and connected, and others where I felt uncomfortable, large, uncertain, and a little depressed if I'm being completely honest (the first trimester - IYKYK).
If you’ve been there (or you’re there now), I see you.
Pregnancy can be so magical, but it can also feel incredibly hard and restrictive.
Your body changes daily.
Your breath feels different.
You’re carrying so much, physically and emotionally... But even in all of that, your breath is something that’s always there for you. A tool to ground you, to regulate and to connect - both to yourself and that tiny human growing inside you.
Breathwork Practices that are pregnancy SAFE👇
Breathing techniques that are an easy, beautiful way to for you to slow down and create space for calm...
These are all down regulating, gentle & nourishing breathwork techniques that are pregnancy safe that I teach in my Tuesday night sessions and did personally during my pregnancy.
They help calm your nervous system, ease anxiety, and bring you back into your body when everything else feels a little uncertain.
✨ 4- 7- 8 Breathing:
If you're someone that struggles to switch off when you get into bed, or are experiencing pregnancy insomnia, this would be my go to technique for you.
👉 HOW: Inhale through the nose for 4 seconds, hold for 7, exhale through the nose or mouth for 8. Repeat this for 3-5 minutes.
✨ Physiological Sigh:
This simple breath can literally calm your body within seconds. When you’re feeling frustrated, anxious, or your kids, partner, anyone and everything are testing every ounce of your patience (we’ve all been there), this breath helps release built-up tension and brings you back into your body before you react.
For mums and mums-to-be, it’s such a game-changer, helping you move from that snappy, stressed-out state into calm and presence again.
It’s like pressing a mini reset button for your nervous system, and the best part? You can do it anywhere, anytime.
👉 HOW: Inhale for 4 seconds through the nose with a big breath, pause slightly then take a short inhale at the top to fill your lungs fully, exhale through the nose or mouth for 6 seconds or longer if desired.
✨ Extended Exhales:
Making your exhale just a little longer signals safety to your nervous system, helping you feel grounded and at ease.
Hot tip: When you lengthen your exhale, you’re activating your parasympathetic nervous system (your rest and digest mode)... So, if you catch yourself breathing fast or shallow, maybe after juggling a chaotic morning, managing toddler tantrums, or feeling those pregnancy emotions bubbling up, this is the best way for you to slow it all down.
👉 HOW: Inhale softly through your nose for 4 seconds, and exhale through your nose or mouth for 8 seconds. Try this for just five minutes.
Notice how your shoulders drop, your thoughts soften and everything feels a little lighter.
It’s a simple, powerful way for mums and mums-to-be to remind their bodies you’re safe, you’re doing enough, and it’s important to take a few mindful, slow moments for yourself.
Breathwork practices to avoid👇
What to Avoid (For Now)
Some styles of breathwork, such as the ones I mention below, are better left until after pregnancy, simply because they activate the nervous system or restrict oxygen, neither of which support your changing body right now.
🚫 Breath retention (holding the breath)
Extended breath holds can limit oxygen flow for you and your baby.
🚫 Activation styles
Breathing techniques that are faster paced, rapid or forceful. These include practices such as Wim Hof, Breath of Fire, and Holotropic Breathing.
They activate your sympathetic nervous system (fight or flight), which is not ideal when your body’s already doing so much.
There’s a time and place for these powerful practices, just not during pregnancy.
Right now, your breath is all about softness, slowing down and supporting yourself with love.
✨ Creating Space to Just Be ✨
Pregnancy asks us to surrender, to listen, slow down, and let go of the need to “do” all the time (which is something I have personally struggled with).
And while that can feel confronting (especially if you’re used to always 'pushing through'), slowing down by breathing is where deep connection begins.
Breathwork, mindfulness, and meditation became my anchors through pregnancy. They helped me manage anxiety around my upcoming birth, stay present and connect with my baby during this time.
Creating a routine, even something as simple as five to ten minutes of slow breathing each day, can make a huge difference. It wasn’t about doing it perfectly. It was about creating little moments in each day to pause, connect and remind myself: 'you’re doing enough'.
👉 Hot tip: Create yourself a quiet, safe space where you breathe each day. It doesn't need to be anything special, but you know that when you go to that space, it's your allocated sacred time to breathe and do something for you.
✨ Relax into Stillness - A Space just for YOU!
If you’re craving that special, quiet, peaceful space to slow down and breathe... Our 'Relax into Stillness' Tuesday Night Sessions are the perfect place to start.
In these sessions, we blend gentle breathwork, meditation and sound healing which are designed to help you unwind, reconnect, and rest deeply.
I ran these sessions and used these breathwork techniques throughout my whole pregnancy. I truly believe they helped me remain calm throughout not only pregnancy, but labour as well... and now I have such a chill baby (hopefully I won't be eating my words soon!)
💫 A Little Reminder 💫
Every pregnancy is different, so always listen to your body and chat with your healthcare provider before starting new breathwork practices.
With love,
Nikki xx
The Meditating Mumma – Your local breathwork facilitator in Melbourne 💞
Safe Breathwork During Pregnancy ✨
Share in the comments if you've found this helpful, or anything you'd love to share with our Mumma community about your pregnancy and breathwork journey!
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