This dynamic stretch helps relieve tightness in your back and ribs, which can restrict breathing as your posture changes during pregnancy. How to do it: Start on your hands and knees Inhale as you arch your back, lifting your chest and gaze Exhale as you round your back and tuck your chin Repeat slowly for 5–6 rounds of breath.

Pregnancy Guide Week 20: Stretches to Ease Breathlessness in Pregnancy

WELCOME TO WEEK 20

Struggling to Catch Your Breath?

This week, Ema shares three gentle stretches that can help open your chest, ease tension, and bring more ease to every breath.

Why You Might Be Feeling Breathless Now

Your body is working harder to oxygenate your blood, your posture is shifting, and your organs are adjusting to make space. Breathlessness doesn’t mean anything is wrong, it just means your body is in full adaptation mode.

These stretches are safe to try daily and can offer real relief in just a few minutes.

This dynamic stretch helps relieve tightness in your back and ribs, which can restrict breathing as your posture changes during pregnancy.

How to do it:

Start on your hands and knees
Inhale as you arch your back, lifting your chest and gaze
Exhale as you round your back and tuck your chin

Repeat slowly for 5–6 rounds of breath.

This simple side bend helps lift and open the ribs, giving your lungs a bit more room to expand, especially helpful when you’re feeling compressed or tight through the torso.

Try this:
Sit comfortably. Reach one arm up and gently lean to the opposite side. Hold for a few breaths, then switch sides.

As your shoulders naturally roll forward in pregnancy, your chest can feel tight and closed. This heart-opening stretch helps counter that curve and invite in deeper, fuller breaths.

Try this:
Clasp your hands behind your back. Gently draw your shoulder blades together and lift your chest. Stay here for a few slow, steady inhales.