Breathing Exercises in Pregnancy and Postpartum: Evidence and Cautions
Gentle breathing and relaxation in pregnancy and after birth, what reviews found, why breathlessness needs checking first, and warning signs that call for 911.
Content last updated . This page has not been medically reviewed.
Urgent first
Do not use breathing exercises to manage symptoms that might be an emergency. In the US, call 911 for chest pain, obstructed breathing or shortness of breath, seizures, or thoughts of hurting yourself or your baby. These are the first items on the AWHONN "POST-BIRTH" list for the weeks after birth, as reproduced by Lamaze. [1] The same list says to call your doctor or midwife for a headache that does not improve even after medicine, or a bad headache with vision changes. [1] The NHS (UK) adds that a severe headache that does not go away with simple painkillers, or vision problems, can be signs of pre-eclampsia, that these symptoms need to be checked immediately, and that pre-eclampsia can develop in the days or weeks after birth. [2] In the UK it says to call your maternity unit, or 111 if you have recently given birth. [2] If you are struggling or having thoughts of suicide, call or text 988 in the US; for life-threatening situations call 911. [3]A gentle practice, as far as the sources go
We did not find a pregnancy-specific breathing technique page from a health service. The general NHS stress technique lets the breath flow into the belly "as is comfortable, without forcing it," in a standing, seated or lying position, with loosened clothing and an optional slow count. [5] The NHS pain-relief page for labour says you may be better placed to cope if you learn how to relax, stay calm and breathe deeply. [6] Position advice for later pregnancy is not in the sources we read, so ask your midwife or doctor what is comfortable for you. "Deeply" should not mean fast or forceful.This page gives no instructions for breath-holding, deliberate fast breathing, or forceful pranayama or breathwork styles. None of the pregnancy sources we read describe them as safe. In a review of pranayama trials in adults with mental disorders, adverse events were more frequent with fast than with slow breathing techniques; that review was not about pregnancy. [7] See who should not do intensive breathwork.
What research found
| Question | What the source found | How strong |
|---|---|---|
| Do relaxation methods in pregnancy help stress, anxiety or mood? | A review of 32 studies with 3,979 pregnant women pooled yoga, music, Benson relaxation, progressive muscle relaxation, deep breathing, guided imagery, mindfulness and hypnosis. [8] It reported lower stress (-4.1 points; 9 trials, 1113 participants). [8] Breathing was not separated from the other methods. | Promising, but breathing alone not isolated |
| Do they change birth outcomes? | Apgar score improved significantly in only two of six trials, and the authors called for high quality, adequately powered trials. [8] | Mixed |
| Does relaxation ease labour pain? | A Cochrane review of 19 studies (2,519 women) rated the evidence low to very low quality and said to interpret effects with caution. [9] NCCIH reached a similar view. [10] | Insufficient evidence |
Most of these trials are unblinded and rely on self-report, so expectation plays a part. For labour techniques such as Lamaze and hypnobirthing, see breathing exercises for labor and childbirth.
Frequently asked questions
Is it safe to do breathing exercises while pregnant?
Slow, comfortable, unforced breathing is what health services describe for stress. [5] We found no pregnancy-specific safety trials, so check with your midwife or doctor. Do not use breath-holding, fast or forceful breathing.
Can breathing exercises help with anxiety in pregnancy?
Relaxation methods as a group reduced anxiety in a review of 10 trials with 1,965 participants, but breathing was mixed in with other techniques. [8] The NHS says talking therapy can often help. [12]
Do breathing exercises help after birth?
Proper evidence not found. We read only a trial protocol, with no results. [11]
Why am I short of breath in pregnancy?
Hormonal and mechanical changes often cause breathlessness on effort. [4] Sudden or severe breathlessness, or chest pain, is an emergency in the US: call 911. [1]
Will breathing exercises make labour easier?
The evidence is low to very low quality, so effects are uncertain. [9] Classes can still help you feel prepared.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Breathing changes in pregnancy are normal, but new breathlessness needs checking
A 2025 review says progesterone and estrogen increase minute ventilation and reduce arterial carbon dioxide, and that pregnancy often causes symptoms such as exertional dyspnea (breathlessness on effort). [4] It also says normal changes must be told apart from serious conditions, including pulmonary embolism, peripartum cardiomyopathy and preeclampsia. [4] Sudden, worsening or severe breathlessness is a reason to call your care team, not to practise. See when breathlessness needs medical care.
Postpartum: Proper evidence not found
We looked for trials of breathing exercises for postpartum recovery, mood, pain or sleep. On 2026-10-22 we searched PubMed for diaphragmatic breathing postpartum, postnatal breathing exercise trials, and breathing exercises for anxiety in pregnant women. The only postpartum breathing item we read was a 2025 trial protocol on lumbopelvic pain that describes the study design but reports no results. [11] We therefore cannot say what breathing exercises add after birth.
Mental health in pregnancy and after birth
The NHS says some people get depression or anxiety for the first time during pregnancy and that talking therapy such as CBT can often help. [12] Postnatal depression symptoms can start in pregnancy or up to a year after birth, and include thoughts of harming yourself or your baby; get help even if you have only some signs. [13] If you take prescribed medicine, do not stop it until you have spoken to your doctor. [12] Breathing practice is at most an extra. Some people feel more anxious during relaxation practice. [10] If so, see when focusing on breath makes you anxious.
Who should check first
Ask your midwife or doctor before starting if you have high blood pressure, heart or lung conditions, asthma, a history of fainting, or a high-risk pregnancy. Stop and sit or lie down if you feel dizzy, tingly or faint. More on this: therapies in pregnancy and pregnancy and breastfeeding wellness.
References
- Lamaze International, Do You Know These Deadly Post-Birth Warning Signs?. Lamaze International. Reproduces the AWHONN POST-BIRTH list; published August 18, 2017. Read 2026-10-22.
- NHS, Pre-eclampsia. National Health Service (UK). Read 2026-10-22.
- NIMH, Traumatic Events and Post-Traumatic Stress Disorder (PTSD). U.S. National Institute of Mental Health. Read 2026-10-22.
- Ejikeme C et al. Respiratory physiological changes in pregnancy. Respir Med 2025. PubMed abstract. Read 2026-10-22.
- NHS, Breathing exercises for stress. National Health Service (UK). Page last reviewed 12 June 2026. Read 2026-10-22.
- NHS, Pain relief in labour. National Health Service (UK). Read 2026-10-22.
- Mütze C et al. Effectiveness of pranayama for mental disorders: a systematic review and meta-analysis of randomized controlled trials. Front Psychiatry 2025. PubMed abstract. Read 2026-10-22.
- Abera M et al. Effects of relaxation interventions during pregnancy on maternal mental health, and pregnancy and newborn outcomes: a systematic review and meta-analysis. PLoS One 2024. PubMed abstract. Read 2026-10-22.
- Smith CA et al. Relaxation techniques for pain management in labour. Cochrane Database Syst Rev 2018. PubMed abstract. Read 2026-10-22.
- NCCIH, Relaxation Techniques: What You Need To Know. U.S. National Center for Complementary and Integrative Health. Read 2026-10-22.
- Fetanat S et al. Motor control training and breathing exercises in women with postpartum lumbopelvic pain: study protocol for a randomised controlled trial. BMJ Open 2025. PubMed abstract (protocol; no results). Read 2026-10-22.
- NHS, Mental health in pregnancy. National Health Service (UK). Page last reviewed 11 March 2026. Read 2026-10-22.
- NHS, Postnatal depression. National Health Service (UK). Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.