How a pregnant woman breathes. What to do with shortness of breath. Breathing exercises during pregnancy

12.05.2019

There are many breathing practices - rebirthing, holotropic or energy sensory breathing. They can be used for relaxation, healing, mental or spiritual development. Breathing technique is especially important for expectant mothers and their babies. "Women's Passion" talks about breathing exercises for pregnant women.

Proper breathing is important both during pregnancy and in preparation for childbirth.

The baby feels very well what is happening in the environment. Do not think that he is "sleeping" in the womb and will wake up only when he is born.

All [children] () at a certain period of development begin to listen to the surrounding processes and people with whom their parents communicate. Therefore, by the way, it is recommended to listen to classical music - it really calms them down.

Favorably affect the baby and breathing techniques. In addition, the child himself begins to learn to use the power of breathing for his mental, energetic and physical development.

Special breathing exercises improve the well-being of the pregnant woman, help to get rid of irritability, drowsiness and fatigue, from unpleasant and painful sensations.

So, let's go directly to the exercises themselves.

You need to start with the simplest. Nothing should bother you during exercise. Get distracted from extraneous thoughts, tune in to the lesson and to communicate with yourself and your baby.

Exercise One: Relax

Lie on your back. Preferably on a hard surface. The arms should be parallel to the body. Relax your body: arms, legs, lower abdomen. Then, gently, very slowly, take a deep breath through your nose, feel how the air enters your lungs, filling each cell with oxygen.

Feel how your [body] () is absorbing something fresh and pleasant from the environment. Exhale smoothly. So repeat several times: inhale - exhale ... Try to feel the changes in your body: lightness, airiness, warmth or, conversely, chill.

Exercise two: tissue elasticity

Stand, lower [arms] () along the body, [legs] () place shoulder-width apart. Keep your head straight. You should also relax your eyes, but don't close them. Inhale deeply, gently through your nose, and as you exhale, relax the tension in the tissues. Do this exercise several times.

Bring [arms] () to your chest at belly level and lift them in front of you, then above your head, combining these movements with inhalation. Imagine yourself with a large, absorbent, porous sponge that is immersed in very clean and transparent water.

So you take in the surrounding air. Everything should not happen violently, but softly and naturally. When [hands] () are overhead, begin to exhale smoothly, spreading them out to the sides, palms up and returning to their original position. Then inhale again, raising your hands, and exhale, lowering them.

Continue until there is a pleasant feeling throughout the body: palms, in the lower abdomen, in the uterus. Listen to the feelings within yourself and try to remember them.

These two exercises will help keep your [body] () toned, improve circulation to the uterus, increase the flow of nutrients to the uterus, and strengthen muscles.

The energy sensory breathing technique also makes pregnancy easier and improves the baby's developmental environment. It consists in relaxing the perineal area. This helps to make the tissues of the birth canal more elastic and avoid tears during childbirth.

Skin respiration is equally important. It allows you to feel good in places where there is not enough oxygen. Energy-sensory breathing increases the supply of oxygen not only to the mother herself, but also to the baby.

Particular mention should be made of breathing during childbirth. Doctors advise starting these exercises no earlier than 30-32 weeks of pregnancy.

Kneel down and spread [feet] () shoulder-width apart. Put your hands on the floor. Gradually take a slow breath - without lifting your knees off the floor, stretch your head and the tip of your nose forward and up, arching your back and bending forward with your whole body.

Then exhale smoothly and intensely, trying to lower the pelvis and perineum to the floor. Bend your back in the opposite direction. Do these exercises without stopping, they should completely match your breathing.

Lie on your back, [arms] () - behind your head, [legs] () bend at the knees and place them shoulder-width apart. Inhale gently with your nose, and as you exhale, lift your shoulders and shoulder blades off the floor. Exhale intensely but gently. At the same time, the lips should look as if you are inflating a tight ball. Returning to the starting position, breathe in gently.

Relax. Repeat the exercise 10 times, then exhale and hold your breath for as long as possible. Then breathe in smoothly and continue breathing further. During exercise, the muscles of the perineum should be as relaxed as possible.

The main thing here is to learn to breathe smoothly, without jerking and hold your breath for at least 40-50 seconds. Indeed, during childbirth, the rupture of the perineum occurs precisely because the mother does not know how to do these simple things.

Just memorizing the exercises is not enough. You need to learn to feel your [body] () and the baby and feel what you need at a particular moment. And then there will be no fears of childbirth. After all, mommy will no longer be scared by the swag, she will not panic, since she will know what to do: how to relax, breathe and how to move in order to facilitate childbirth.

During childbirth, the whole theory that you once heard or read is forgotten, only those sensations and states that your [body] () “remembered” during the exercises remain.

Even ancient doctors knew that with the help of a special breathing technique, you can relieve pain and speed up the process of childbirth.

RESPIRATORY EXERCISES DURING PREGNANCY

Correct breathing during pregnancy is of great importance, since it is this that allows you to saturate the blood with oxygen and free it from carbon dioxide. If these processes are not carried out intensively enough, then the tissues that lack oxygen and, first of all, the brain, suffer. This is especially important for a pregnant woman, as the baby's central nervous system can be damaged if there is a lack of oxygen.

In the second half of a woman's pregnancy, the uterus growing in volume compresses the abdominal organs and the diaphragm (the muscle that carries out respiratory movements), which makes it difficult for the diaphragm to move and contributes to a decrease in lung capacity. At the same time, the body's need for oxygen by the end of pregnancy increases by more than 30%. The tissues of the body begin to feel oxygen starvation, which makes the heart work in an enhanced mode (the faster the blood flows through the blood vessels, the more oxygen is delivered to the tissues), contracting often and not always productively.

In this case, breathing exercises designed specifically for pregnant women can help. As a result of regular breathing exercises in the body of the woman and the fetus, blood vessels expand, including in the placenta region (it makes it easier for oxygen and nutrients to reach the fetal tissues), toxic metabolic products are more actively eliminated (manifestations of early and late pregnancy toxicosis are reduced), the increased contractile activity of the muscles of the uterus, which can periodically occur during pregnancy, is removed.

Breathing exercises should be done every day so that the body of a pregnant woman gets used to and adapts to a new type of breathing.

When a woman breathes, only the intercostal muscles are usually involved in the process, and the diaphragm almost does not work - this is called chest breathing. Correct breathing should keep the diaphragm working. Breathing with the participation of the diaphragm is called full. With full breathing, not only does the oxygen supply to the tissues increase, but during each inhalation, the abdominal organs are massaged. This natural breathing massage improves the functioning of the stomach, intestines (goodbye morning sickness, constipation and bloating!) And liver. The liver, as you know, is a kind of laboratory for cleansing the body of metabolic products, it turns them into non-toxic products, which are then excreted from the body. And since the body cleans itself faster and better, there are fewer unpleasant side effects of pregnancy.

Breathing exercises for pregnant women are divided into breathing at rest and in a state of motion. But before you begin to perform any sufficiently complex breathing exercises, you must learn to breathe fully.

LEARNING TO FULL BREATH

Full breathing begins with the participation of the diaphragm with a very full exhalation, then breathing occurs in two stages:

The first stage is inhalation; it is required to relax the abdominal muscles, which will cause the lower lungs to be filled with air; after that, the diaphragm is lowered, allowing the lungs to be filled with air further, to the middle and upper sections; when the lungs are completely filled with air, the clavicles and upper ribs rise;

The second stage is exhalation; first, the collarbones and ribs are lowered, then the abdomen and pelvic floor are drawn in, after which the abdominal muscles relax.

During labor, strong, smooth movements of the diaphragm are very useful, so full breathing will be the key to a correct birth. As soon as the first type of breathing exercises (full breathing at rest) is mastered, they begin to combine full breathing with movements. It is best to combine full breath with a leisurely outdoor walk. After full breathing has become habitual, it must be made more economical.

WHAT IS ECONOMIC BREATHING?

In order for the blood to have the correct ratio of oxygen to carbon dioxide, the exhalation must be twice as long as the inhalation, and there must be a short pause between each complete cycle. With such breathing, enough carbon dioxide accumulates in the blood, which relieves anxiety (this quality is very useful in the process of childbirth).

Breathing in this way is not so easy, it can only be achieved with the help of constant training. You cannot immediately start breathing in an economical way, this will cause a state of discomfort and stress, which is unsafe for a pregnant woman. You just need to gradually lengthen the exhalation. It is very convenient to learn economical breathing during a leisurely walk, when one time step is equal to one second. If initially the inhalation and exhalation took a woman for 3 seconds, then gradually with the help of training you can achieve the results of 3: 6 (seconds). Another 2 seconds - holding the breath between two complete breathing cycles.

After mastering economical breathing, they begin to lengthen the inhalation and, accordingly, exhalation, which will give the woman an additional margin of safety during childbirth, when during the attempts she will need to hold her breath and push.

Respiratory gymnastics during pregnancy restores the well-being of a pregnant woman, prepares her body for childbirth and provides the tissues of the mother and baby with additional nutrition and oxygen.

Throughout pregnancy, the female body undergoes serious changes and associated changes in well-being. In each trimester of pregnancy, the expectant mother can experience more and more uncomfortable sensations, completely different in nature and ways of manifestation. Some are replaced by others, and sometimes it seems that it will never end. In the later stages, they become torture at all. The most important thing is to know the cause of your poor health and to develop methods of dealing with it.

Depending on the physiological characteristics of the body, malaise in pregnant women manifests itself in different ways. These can be unpleasant symptoms such as heartburn, bloating, constipation, swelling, itching, age spots, stretch marks, pain in the lumbar region, perineum and legs. But the overwhelming majority of women complain of shortness of breath, especially in the late stages of pregnancy. Sometimes there is a feeling of a sharp lack of air.

Why is it hard to breathe during pregnancy

Breathing problems usually appear in the seventh month, but may well appear earlier. Such changes can be given a completely logical explanation. The active growth of the uterus and baby is the cause of pressure on nearby organs.

First of all, of course, the stomach, intestines and bladder are affected. But an actively developing fetus can also exert pressure on the diaphragm. The larger the baby gets, the more likely it is that you will have difficulty breathing during pregnancy.

In the last month, when your belly begins to sink, you will most likely feel relief. The good news is that not all women experience severe shortness of breath and shortness of breath. But with physical exertion, rapid inclinations and other physical activity that is undesirable during pregnancy, you can be among those who suffer from breathing problems.

How to deal with shortness of breath during pregnancy

With the onset of pregnancy, especially if you have it for the first time, your doctor should tell you about all kinds of changes in your body, including breathing difficulties. In addition, you should be given advice on how to behave in a given situation, when to stay calm and not panic, and when it is best to see a doctor. If you have not heard all this, then in this article we will try to give you advice at least on how to deal with shortness of breath during pregnancy.

First of all, you need to master new breathing techniques. If you were not familiar with such a concept before, now is the time. These skills will come in handy during childbirth.

If you have difficulty breathing, you need to get on all fours, inhale deeply and slowly, then exhale deeply and slowly. Such exercises will have to be repeated several times a day to achieve the desired result.

In problems with breathing, your position is very important - try to lie on your back as little as possible, if shortness of breath appears at night - try to sleep half-sitting. During a sharp shortage of air, try to sit down or lie down, the most important thing is to change your position. Moderate exercise will be very beneficial. The main thing is to observe the measure in everything.

Try not to overeat, stick to your diet. Overeating contributes to difficulty breathing. Also, do not forget about the need for walks in the fresh air - this is very useful for both you and your unborn baby.

If you find it difficult to breathe during pregnancy, even when you are calm, you should talk to your doctor. Perhaps there are other reasons for this, not related to the growth of the child.

But in general - don't worry! Do breathing exercises, fall in love with yoga for pregnant women and smile more often. Be healthy!

Respiratory gymnastics during pregnancy: the correct breathing of a woman during pregnancy is a vital process for both the mother and the baby.

The need to properly perform breathing exercises during pregnancy is difficult to overestimate: this period in a woman's life is characterized by an increase in the need for oxygen and nutrients for the growing uterus. Breathing exercises are one of the methods of meeting this need.

The main changes in the respiratory system in a pregnant woman

due to an increase in the size of the uterus, the displacement of the OBP - abdominal organs - upward and a decrease in the volume of the chest;
increased breathing due to fluctuations in the diaphragm;
increased alveolar ventilation by about 70%;
reduction of airway resistance (resistance) by approximately 50%;
increased airway conduction;
strengthening the excretion of carbon dioxide compounds - bicarbonate - through the kidneys, and due to this, maintaining the constancy of the internal environment of the body;
an increase in the work performed by the lungs in connection with the growing metabolic process between the mother and the fetus;
an increase in the need for the amount of required oxygen by about 20%;
an increase in the minute volume of respiration - MOU - by the end of pregnancy by an average of one and a half times;
an increase in such ventilation indicators as the volume of inspiration - DO - by 40%, and the respiratory rate;
hypocapnia (a decrease in the content of carbon dioxide in the blood) in the blood of a pregnant woman as one of the most important conditions for normal diffusion of carbon dioxide from the fetus to the mother through the placenta.

The benefits of breathing exercises for the body of a pregnant woman

improvement of uteroplacental blood circulation;
psychological relaxation, elimination of unnecessary anxiety, teaching methods of relaxation and calming;
improving the ability to simultaneously tension and relax the abdominal muscles in combination with chest breathing;
improvement and stimulation of the work of organs and body systems;
facilitating the course of pregnancy for the mother and improving the supply of the baby with supplies of oxygen and nutrients;
more responsible preparation for the moment of childbirth.

Basic principles of breathing exercises

the principle of correct breathing technique - not due to the chest muscles, but due to the abdominal muscles;
the principle of performing breathing movements deeply and with concentration - to completely relax the muscles of the body and reduce the increased tone of the uterus;
the principle of regularity - exercises can be performed in a smaller volume, without overloading, but periodically and constantly; during the first few times it is better to do about 2 - 3 cycles, gradually increasing the duration of the classes; the average duration of gymnastics is about 10 minutes a day;
breathing exercises can be performed either during the main complex of physical exercises (or at the end of the complex), or during the process of relaxation - relaxation, or as an independent group of exercises.

The main complexes of breathing exercises

Exercise "chest breathing"

Starting position - standing, put your hands on your ribs. After taking a deep breath through the nose (try to keep the abdominal muscles in place) and expanding the chest completely in all directions - exhale - through the nose or mouth.

Exercise "diaphragmatic breathing"

In a sitting position, put one hand on your stomach and the other on your chest. A full inhalation is carried out through the nose for 2 - 3 seconds, while due to the gentle pushing of the diaphragm downward, the abdomen is simultaneously protruded. Exhale through the nose or mouth for 3 to 5 seconds. The interval between inhalation and exhalation is about 1 second, no more.

First you need to start with one or two cycles. The main benefit of this exercise is to massage the internal organs and improve the blood supply to the baby due to contractions of the diaphragm and muscles of the abdominal wall during inhalation and exhalation.

Exercise "rhythmic four-phase breathing"

first cycle (duration: 4 - 6 seconds) - a deep breath is taken through the nose;
second cycle (duration: 2 - 3 seconds) - holding the breath;
the third cycle (duration: 4 - 6 seconds) - a deep exhalation is carried out through the nose;
fourth cycle (duration: 2 - 3 seconds) - holding the breath.

The average cycle time is 2 to 4 minutes.

Retention Breathing Exercise

After a deep breath of air through the nose, at the very end of the inhalation, the breath is held. After that, a mental count is carried out for up to 10 seconds and a sharp exhalation is carried out through the mouth. During the workout, you can try to count up to 20 - 30 seconds.

Shallow breathing exercise

The main breathing technique is fast, light, rhythmic and silent. When performing this exercise, it is important to remember that only the upper half of the chest moves, the abdomen remains motionless. The inspiration time should be equal to the expiration time. The duration of shallow breathing gradually increases to 10 - 20 - 30 seconds, and at the end of the pregnancy - up to 60 seconds.

This exercise and shallow breathing should not be chaotic, the rhythm remains the same: the duration of inhalation and exhalation is 2 seconds. It is better to do this exercise not with open eyes, but with closed eyes.

Exercise "intermittent breathing"

In the position with the mouth ajar and the tongue sticking out, inhale and exhale noisily. An accelerated breathing rhythm is required: one inhale - exhale for a second. During the workout, try to breathe first for about 30 seconds in this way, then - 45 - 60 seconds.

Exercise for yoga devotees based on the practice of nadi shodhana:

the tips of the thumb and forefinger must be placed between the eyebrows in the middle;
with your thumb, you need to lightly press on the nostril on the right and close it; inhalation is carried out, counting to three through the left nostril;
breath is held, with both nostrils softly clamped (mentally counting to nine);
after the right nostril opens, a slow exhalation is made (mental count to six);
with both nostrils neatly closed, holding the breath with a mental count of up to six;
after the thumb is removed from the right nostril, a slow breath is taken with a mental count of three;
with both nostrils softly closed and holding the breath with a mental count of nine;
after the ring finger is removed from the left nostril - a slow exhalation with a mental count of up to six;
with both nostrils carefully closed - holding the breath with a mental count of up to six.

If you start this practice for the first time, then it is enough to perform no more than 10 - and cycles.

The technique of using breathing exercises in childbirth

First period

If we talk about the physiology of childbirth during this period, then at the end of the first period, the head of the child, during the advancement in the birth canal, presses on the rectum - as a result, the mother has a desire to push. However, due to the fact that the head has not yet finished moving towards the exit from the small pelvis, attempts cannot be made. The closer the contraction, the more the woman in labor can feel the increasing tension of the uterus. It is correct to breathe deeply at this time, taking in and out deeply.

When the contraction has begun, it is necessary to breathe shallowly: the correct breathing rate is two times less than usual. As the contractions intensify, the breathing rate also increases: breathing is rhythmic and quickened, with a frequency that is approximately twice as high as usual. It is necessary to try to keep your mouth open, trying to correlate the strength of the contraction with the strength of the breath.

When the contraction reaches its peak, it is necessary to take four full breaths, and then - a calm exhalation.

After the end of the contraction, it is necessary to take a full breath at the expense of the abdominal and chest muscles, then exhale slowly to the end with tension and involvement of the abdominal muscles.

In between contractions, you need to breathe normally and relax.

Second period

During the second period, the cervix is completely open, it is time for attempts to give birth to a baby. Attempts occur under the influence of the pressure of the muscles that make up the anterior abdominal wall in front, strong contractions, pressure of the muscles of the diaphragm on top of the uterus. During one contraction, you need to push about three times.

After the start of the contraction, it is necessary to inhale deeply through the nose in order to lower the diaphragm as much as possible downward. After the end of the inhalation, breathing is delayed, the abdominal muscles are strongly tense, pressing in front of the uterus and pushing the baby out. The muscles of the perineum should be relaxed.

An example scheme: the implementation of a deep breath - the implementation of a full exhalation - multiple attempts. You need to push correctly with a full breath, using the diaphragm and pressing on the uterus with the entire volume of air in the lungs.

After the end of the contraction, you must breathe calmly and deeply.

As a rule, at the birth of the baby's head, the midwife will most often ask the woman in labor not to push during the contraction. It is not an easy task, but it can be done. Shallow breathing is suitable here - you need to open your mouth wide and try to breathe often, shallow and shallow. In order to effortlessly move away from the breathing rhythm that the woman in labor followed during the push, you can try to tilt your head back slightly to change the breathing pattern.

Due to the fact that the woman in labor will breathe correctly during childbirth, the birth of the baby's head will be smooth, soft, without traumatizing the mother's birth canal.

Safety precautions when performing breathing exercises

the average duration of breathing exercises is no more than 10-15 minutes per day: this can be explained by the fact that in pregnant women the concentration of carbon dioxide in the arterial blood is already low, due to frequent breathing, an even greater decrease will be observed, which is fraught with the development of dizziness;
if, when performing breathing exercises, a feeling of dizziness arose, it is necessary to inhale and not exhale for 20 - 30 seconds until the discomfort disappears;
in the presence of chronic diseases of the upper respiratory tract or lungs - prior consultation with a doctor.

The impetus for the appearance of this article was a letter from Svetlana from St. Petersburg, therefore it was written in the form of answers to several questions from this letter. With her consent, I publish my answer, which turned out to be a very detailed commentary on the technique of performing breath holdings and their effect on the body of a pregnant woman.

1.What is the difference in the meaning of holding the breath during inhalation (after inhalation) and during exhalation?

In terms of execution technique, these delays differ.

a) Those groups of intercostal muscles, which predominantly provide the implementation of the delay: when holding on inhalation, this is inspiratory muscles, on exhalation - expiratory.

Thus, an open, open glottis is the key to correct inspiratory hold(it is checked so that we can always breathe a little more, while the sensations in the throat do not change in any way), and the delay itself is provided exclusively tension of the inspiratory muscles.
Of course, this requires not only skill, but also regular training of the inspiratory muscles (in particular, when performing full breathing and other prana-vyayam), otherwise these muscles simply cannot cope with their work and quickly get tired. In this case, a person who does not understand these mechanisms can replace the work of these muscles with a simpler and effortless closure of the glottis (figuratively speaking, "seal" the throat from the inside).

It is no coincidence that I dwell on this point in such detail: when wrong performing an inspiratory hold (i.e., if a person closes the glottis), in a very short time blood pressure rises in particular in the arteries of the brain.
This is what happens when they say that a woman " pushing for the head": the face turns red, the blood vessels of the eyes burst, the body temperature rises... And all this "thanks" to one small nuance - the closure (closure) of the glottis.

With delays on the exhale, everything is easier. In this case, the expiratory muscles compress the chest, after which the glottis closes, preventing air from entering the lungs. This does not have any negative consequences for the body and also serves as one of the necessary conditions for the performance of uddiyana bandha.

2. Is it necessary (possible) to practice them during pregnancy? And for what?

So, we figured out the correct technique for performing delays and now, by default, we will continue to talk about delays in their correct version. Now about their effect on the body.

In both cases (and when holding on inhalation and exhalation), we are faced with the fact that for a while at the same time:
a) we deprive the body of the opportunity to receive oxygen;
b) we deprive the body of the ability to remove carbon dioxide (it is clear that in addition to it, other compounds are excreted, but in this case it is insignificant).

The only difference is that in the case delayed exhalation carbon dioxide builds up faster(since the body has not received the next portion of oxygen and the cells "have nothing to assimilate" - all that remains is to remove, working on the oxygen that remained in the blood).
That is why the expiration delay is in any case shorter than the inhalation delay.

What happens to our deprived body?

The cells continue to continuously assimilate oxygen and release carbon dioxide - thus, the oxygen level in the blood decreases throughout the duration of the delay and carbon dioxide accumulates. The first is called hypoxia(low O2 content, i.e. oxygen starvation), the second is hypercapnia(increased CO2 content).
This issue was dealt with in great detail and successfully by K.P. Buteyko (http://www.buteykomoscow.ru/,).

In short - hypercapnia has an extremely positive effect on the state of the body because it promotes dilation of blood vessels and capillaries, and more than that - improves the apparatus of cellular respiration: the cell in such conditions begins to increase the number of mitochondria (as if "in reserve") and thus increases its efficiency. This explains the positive effect when a person is in the mountains - the amount of oxygen in the mountain air is less, because it is rarefied, the body has to adapt and work more efficiently (in particular, it is for this reason that the training of professional athletes in high mountains has become so widespread).

If we consider this effect in relation to pregnant women, it becomes obvious unique opportunity prepare the body of mom and baby for childbirth: if such a state is familiar to him, then no hypoxia is scary.

It would seem that everything is fine, and then let’s give pregnant women breath holdings right away, and more. BUT.

The whole problem is that harm from these techniques with even a slight inaccuracy in dosagecan more than cover all their benefits:
if you "overdo it" even a little, the positive effect of hypercapnia will be replaced by a negative effect hypoxia ... Under the condition of a prolonged lack of oxygen, the cell begins to "break down", its functions are disrupted up to necrosis (death). The most oxygen-demanding organs in our body are the brain, kidneys, heart, liver - and a pregnant woman, of course, also has a fetus.

Can we really determine exactly at what point the training effect of such practices will be replaced by a destructive one, especially when it comes not only about our adult body (which has long been formed and has certain resources for adaptation), but also about the only developing fetus?

Of course, if a woman has been practicing delays for a long time, her body has adapted to them. And she's probably doing them right. But you need to be aware that in any case it isa certain risk, therefore, if you do, then do it "half-heartedly"... Let in this case the effect will not be so "stunning", but it will, firstly, in any case, and secondly, the likelihood of harming yourself and the baby will decrease.

It should be especially noted the most important and outwardly imperceptible period when the direct formation of the organs and systems of the baby's body takes place - first trimester pregnancy. Given the risk of developing fetal hypoxia at this stage and its possible consequences, I strongly recommend to expectant mothers eliminate any holding of breath during the entire first trimester of pregnancy(up to 12-14 weeks).

That's why I do not give delays in their usual form in group lessons- if I do, then to those who have been studying with me constantly for several months and literally like pauses - one second in between after exhalation and after inhalation. But this happens quite rarely, when I see that a woman is really ready - in particular, she breathes well (slowly and rhythmically) during the entire practice of asanas.

And that is why it is more preferable extended expiratory technique : it has the same beneficial effects of hypercapnia... Yes, at the same time we remove carbon dioxide from the body, but we do it very slowly and, moreover, no new oxygen is supplied at this moment - therefore CO2 accumulates, but not so much that the cell has time to “starve” for oxygen. In addition, such a long exhalation is provided exclusively by the degree of efficiency of the expiratory muscles, as a result of which they are trained. And this will be very useful to us in attempts.

3. Obstetricians recommend pushing while holding the inspiration (when the lowered diaphragm "presses" the baby down), but the downward flow of energy on the exhale, and I remember that we were "pushing" on the exhale? Right?

As we have already found out in paragraph 1, the inhalation hold can be performed with either an open or a closed glottis. Consider both options as applied to pushing.

a) Inspiratory hold with closed glottis

This is a more familiar version of the delay for us (in particular, it is he who often accompanies the process of defecation).

Pros:
1. Efficiency. Attempts with such a delay are strong, powerful, because The diaphragm, which has dropped to the limit (and remains in this position!), presses on the abdominal cavity from above.
BUT a) it can be harmful for a woman, because the likelihood of rupture increases;
b) it can be harmful to the baby, because his body (skull bones, shoulders), with too strong attempts, do not have time to adapt to the shape of the mother's pelvis, i.e. the risk increases birth trauma.

2. Woman less tired since there is no need to fully engage your abdominal muscles.
BUT, the persistent period, as a rule, lasts about half an hour.

Minuses:
1. Possibility muscle discoordination... The push in this case must necessarily be accompanied by the tension of the muscles of the abdominal wall. And since the tension of the abdominal muscles is not a prerequisite for this delay (which, in general, is completely provided by the simple closure of the glottis), situations arise in which a woman says that she "forgot how to push."

2. A sharp rise in pressure ... Even with proper muscle coordination in a woman inevitably as a result of such attempts, blood pressure will rise. Of course, the whole question is to what extent this will happen, therefore it is very important to accurately regulate the duration of one such attempt - by the woman herself or by the obstetricians - and also to have high-quality rest between attempts.

b) Inspiratory hold with open glottis

pros:
1. In this case, it is inevitable the abdominal muscles "turn on", and this makes the effort effective - provided that the woman's body is sufficiently prepared for such work. In this case, the effort itself turns out to be softer.

On the one hand, this can prolong the period of exertion (the most difficult for the baby), but on the other hand, it will allow the baby to do better. adapt to mom's pelvis(those. the risk of birth trauma decreases), and there will also be more physiological for tissues of mother's perineum(as well as the vagina and even the cervix).

2. No pressure rise, as it happens with a closed glottis.

Minuses:
1. A woman must understand how this is done, and develop a skill in advance.
BUT, as I mentioned, in the opposite version with a closed glottis, there is no guarantee that the body "itself will understand everything that needs to be done" during childbirth.

2. Woman gets tired more, since active work of the abdominal muscles is necessary. In this case, it is due to it that the effectiveness of the pushing is ensured, while in the case of a closed glottis, figuratively speaking, part of the work of the abdominal muscles is taken over by the closed glottis.

In fact, such attempts resemble grunting, coughing - and translated into our language it is ... Ujai! Therefore, the task of training the skill of such breathing in the framework of yoga classes for pregnant women seems to me more than real- and moreover, simply necessary.

Of course, this requires both explanation and frequent repetition in different variations of body position (not only in a meditative sitting position, which is clearly not required for a woman during childbirth) - namely, in those positions in which it will be convenient for her to give birth. And, besides, this is far from immediately and everyone succeeds - therefore patience is needed both on the part of the teacher and on the part of the students.

From a technical point of view, it is important to master the following points

1) Long slow exhalation with ujjai(better through the mouth with a relaxed lower jaw)
2) Tension (contraction, pulling) of the abdominal muscles (it is especially important to teach how to work with the transverse muscle)
3) Relaxation of the pelvic floor muscles

- and it's all simultaneously!