The short answer. The two breathing exercises most used in pregnancy are box breathing (in for 4, hold 4, out 4, hold 4) for daytime anxiety, and 4-7-8 breathing (in for 4, hold 7, out 8) for getting to sleep. Both work by slowing the breath and making the out-breath at least as long as the in-breath. Practise sitting upright or on your left side, for one to three minutes at a time, and stop if you feel dizzy or breathless. For labour, the pattern changes: light rhythmic breaths through each contraction, and one long recovery breath between them.
Why breathing exercises are worth the two minutes
Pregnancy gives you two separate reasons to learn a breathing pattern, and they are not the same reason.
The first is the physical squeeze. From the second trimester onward the growing uterus pushes up against the diaphragm, so the same volume of air takes more effort to move. Progesterone independently increases how much air you breathe per minute, which is why many women feel short of breath long before the bump looks big enough to explain it. Nothing about that is dangerous on its own — but slow, deliberate breathing with a fully emptied out-breath makes the sensation far less alarming.
The second is the mental load. Antenatal appointments, scan results, the wait between them: pregnancy generates a specific kind of anticipatory worry that does not respond well to being reasoned with. A paced breathing pattern gives you something to do with the ninety seconds before a scan that is not scrolling. Breathing and relaxation work is a standard part of antenatal classes for exactly this reason, and it is the one coping tool you always have with you.
Which technique for which problem
| What you are dealing with | Try | Why |
|---|---|---|
| Daytime anxiety, waiting for a scan | Box breathing | Equal phases are easy to hold on to when your mind is elsewhere |
| Can't fall asleep, 3 a.m. wake-ups | 4-7-8 | The long exhale is the active ingredient |
| Breathless lying down in T3 | Left-side position first, then box breathing | Position does more than pattern here — see sleep positions |
| Contractions | Light rhythmic breathing | Slow deep breaths are the wrong tool mid-contraction |
| Physical tension, aching back | Progressive relaxation | Pairs with the stretches in back pain relief |
How to practise safely
Position
Sit upright with your back supported, or lie on your left side. After about 20 weeks, avoid lying flat on your back for a long practice — the weight of the uterus can press on the vena cava and make you feel faint. If you get light-headed on your back, roll onto your left side and it usually settles within a minute.
Holds
A hold is a pause, not a breath-hold competition. Never bear down or strain against a closed throat. If the seven-second hold in 4-7-8 leaves you gasping on the exhale, cut it to four or five — the ratio between in and out matters more than the exact numbers.
Pace
Deeper, not faster. Rapid deep breathing is hyperventilation, and it produces the tingling hands and dizziness the exercise is meant to prevent. One to three minutes is a session; there is no benefit to grinding through twenty.
Frequency
A short daily practice beats a long weekly one, mostly because the point is to make the pattern automatic before you need it under pressure. Anchoring it to something you already do every day — after brushing your teeth, before your prenatal vitamin — is what makes it stick.
Stop and contact your doctor the same day if you have:
- Chest pain, or breathlessness while sitting still
- Shortness of breath that came on suddenly, or that is getting worse week on week
- A racing, pounding or irregular heartbeat
- Fainting, or dizziness that does not clear when you lie on your left side
- Reduced or changed fetal movements — this is always a same-day call, never a wait-and-see
Breathing exercises are a relaxation tool. They are not a treatment for breathlessness, and new or worsening shortness of breath in pregnancy needs to be assessed rather than breathed through.
Breathing through labour
Everything above changes once contractions start. During a contraction, slow deep breathing is the wrong instrument — the contraction is short, it peaks, and what you need is a rhythm you can sustain through the peak without holding your breath. Most people settle on light, rhythmic breathing: a short breath in through the nose, a short breath out through the mouth, repeated steadily until the contraction fades. Between contractions you switch back: one slow breath in, one long breath out, and let your shoulders drop.
Two things make this much easier in practice. The first is knowing how long a contraction actually lasts, so you know how long you have to hold the rhythm — that is what the contraction timer on this site is for. The second is having practised the pattern before the day, which is the whole argument for a two-minute daily habit now.
Labour breathing is one of the six techniques guided inside the app, and it unlocks from week 28 rather than being offered at week 6, when it would only be noise. If you are getting close, the signs of labour guide covers what else to watch for, and the hospital bag checklist covers what should already be packed.
What these two exercises can't do
- Replace medical assessment. Breathlessness, palpitations and chest pain in pregnancy get investigated, not managed with a breathing app.
- Treat anxiety or depression. They help in the moment. If low mood or anxiety has been there for weeks, that is a conversation with your doctor — the app includes the Edinburgh Postnatal Depression Scale as a screening aid, and postpartum recovery covers what elevated scores mean.
- Fix a position problem. If you are breathless only when lying down, the answer is usually the position, covered in sleep positions.
- Substitute for antenatal classes. A class gives you a person watching you breathe, which is worth more than any timer.
Inside Baby Novum: all eight techniques with the animated pacer and cycle counter, session statistics, an optional daily practice reminder, and labour breathing unlocked from week 28 — alongside the contraction timer, kick counter and the full week-by-week guide.
Related guides
FAQ — Breathing exercises in pregnancy
Are breathing exercises safe during pregnancy?
Gentle paced breathing is safe in a healthy pregnancy and is a standard part of antenatal and labour-preparation classes. What to avoid is forced breath-holding, rapid over-breathing (hyperventilation), and lying flat on your back for long stretches after about 20 weeks. If a technique makes you dizzy, breathless or light-headed, stop and breathe normally — and mention it to your doctor.
Which breathing exercise is best for pregnancy anxiety?
Box breathing (4-4-4-4) is the easiest to learn and the easiest to remember under stress, which is why it is usually the first one taught. If your problem is falling asleep rather than daytime worry, 4-7-8 is the better fit, because the long exhale does most of the work.
How long should I practise for?
Six cycles of box breathing takes about two minutes; four cycles of 4-7-8 takes about a minute and a half. That is enough for a single reset. For the effect to build, most antenatal teachers suggest a short daily practice rather than one long session a week.
Can I use 4-7-8 breathing while pregnant?
Yes, with one adjustment: if the seven-second hold feels like a strain, shorten it. The ratio matters more than the exact numbers — an exhale roughly twice as long as the inhale is what makes the pattern calming. Never push a hold to the point of air hunger.
What breathing should I use during contractions?
During a contraction, most people cope best with light, rhythmic breathing — a short breath in through the nose, a short breath out through the mouth, kept steady for the length of the contraction. Between contractions, switch to one slow deep breath in and a long breath out to recover. That pattern is the labour breathing technique in the Baby Novum app, and it pairs with the contraction timer.
When should I stop and call my doctor?
Stop the exercise and contact your doctor the same day if you get chest pain, breathlessness while at rest, a racing or irregular heartbeat, fainting, or if you notice reduced fetal movements. Breathing exercises are a relaxation tool, not a treatment for breathlessness — new or worsening shortness of breath in pregnancy always needs to be assessed.
Why are only two exercises unlocked here?
The two on this page — box breathing and 4-7-8 — are the two that are free in the Baby Novum app, and they are the two that cover the most common needs. The remaining six, including labour breathing, progressive relaxation and the body scan, are guided inside the app, which also keeps your session history and can remind you to practise.
Pregnancy breathing exercises — at a glance
Two patterns cover most of what pregnancy asks of you. Box breathing — in for four, hold four, out four, hold four, six times — is the daytime tool: easy to remember, easy to start in a waiting room. 4-7-8 — in for four, hold seven, out for eight, four times — is the night-time tool, because a long exhale is what actually settles a racing mind. Practise sitting upright or on your left side, never on your back for long after 20 weeks, and never force a hold. Two minutes a day is enough to make the pattern automatic, which is the only thing that matters when you need it in a scan room or mid-contraction. For labour itself the pattern flips to light rhythmic breaths through each contraction with a long recovery breath in between — pair it with the contraction timer so you know how long each one lasts. And if breathlessness is new, worsening, or comes with chest pain, palpitations or reduced movements, that is a same-day call to your doctor rather than a reason to breathe more slowly.
Baby Novum is an informational and tracking tool, not a medical device, and does not provide medical diagnosis or treatment. Always consult your doctor or midwife about your pregnancy.