Breathwork for Pregnancy: Techniques to Calm Anxiety and Support Labor
You don’t need another thing to add to your list of things to do.
You need something that actually helps you feel grounded — and that works with your real life.
That’s where breathwork comes in.
It’s not trendy, not complicated. Just your God-given breath, working with your body to quiet fear and invite peace. Just simple tools that take very little time & help you connect to your body, your baby, and God’s presence in it all.
Whether you're navigating anxiety, preparing for an unmedicated birth, or just trying to exhale after a long day with a toddler on your hip — this post will walk you through 3 simple breath practices you can start today.
Why Breathwork Matters in Pregnancy and Birth
Your breath is more than just the process of oxygen entering your body and carbon dioxide leaving. Your breath is an actual tool created to calm your body both physically and mentally. It’s science! It creates a rhythm to calm your nervous system and soften your body, especially when things feel out of control or intense. More on this in this blog post here —> Why You Should Practice Breath work During Pregnancy
Practicing breathwork now (even for 3–5 minutes a day) can:
💨Reduce physical tension and racing thoughts
💨Help you stay calm through contractions
💨Lower adrenaline and activate your parasympathetic nervous system (the one that says we’re safe) which keeps the good birth hormones flowing
💨Give you a reliable focus point in birth — especially if plans change
3 Simple Breathing Techniques
Video provided for each technique—
Click titles for videos 👇
1. Box/Square Breathing (click for video)
Brings reputation and rhythm to your experience to create a focus point during moments of intensity.
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Close your eyes and visualize moving around the 4 sides of square with each step.
→ Repeat 4–6 rounds
To add in some faith:
On each hold, silently repeat:
“You are with me.”
2. Extended Exhale (click for video)
Help to activate your parasympathetic nervous system to calm you down & is great for connecting with your pelvic floor.
Inhale through your nose for 4 counts
Exhale slowly for 6–8 counts
Let your shoulders drop at the top of the exhale
→ Repeat for 1–2 minutes
3. Breath Prayer (click for video)
Choose truth from scripture that resonates with how you are feeling and the comfort you need. Break it into 2 short phrases and pair those short phrases with your breath. Some examples are below:
Inhale: “God is with me”
Exhale: “I will not fear”
Inhale: “You are my strength”
Exhale: “I trust in You”
Start Now, Start Small
You don’t need to do this perfectly.
You just need to begin — with one intentional breath.
Choose one of the above practices, and try it for one minute today. That’s it. Do it again tomorrow. Pair it with something you already do, like driving or showering. Let it become a rhythm, something you instinctually come to when you need rest, not another thing to check off your list.
Want More Tools for a Spiritually-Grounded Birth?
If you’re craving more than surface-level prep — if you want to walk into birth with peace, presence, and practical tools — this Free Mini Birth Prep Reset Course is for you!
It’s quick, but powerful.
Faith-filled and physiology-based.
✨ Click here to access the Mini Birth Prep Reset Course!
