Content

• Steps
• Method 1 of 3: Try Deep Breathing Exercises
• Method 2 of 3: Exercise that increases oxygen circulation in the body during pregnancy
• Method 3 of 3: Determine Your Body's Oxygen Demand During Pregnancy

Pregnancy will be a joyous period in your life. At the same time, it has a negative effect on well-being and is physically difficult for the body as a whole.During pregnancy, the body needs an additional amount of oxygen - 20% more than usual, and therefore, with an increase in its flow, you can improve your well-being and the health of your unborn child. Exercise and exercise that help increase blood circulation can increase the amount of oxygen in the body during pregnancy.

Steps

Method 1 of 3: Try Deep Breathing Exercises

1. 1 Use your diaphragm more often while breathing. Most people take short, shallow breaths in their daily lives. At the same time, a limited amount of oxygen enters the body. To increase this indicator, you need to pay special attention to breathing. You breathe shallowly if your shoulders are involved and your breaths are very short. Try taking a diaphragmatic breath every couple of breaths in and out to get more oxygen.
   • For everything to work out right, you need to focus on your breathing. Don't lift your shoulders, but instead lower them down. Draw in air through your nose or mouth using the diaphragm, while the abdomen should be inflated.
2. 2 Practice deep breathing. If you need to increase the amount of oxygen you breathe, try different exercises, such as deep breathing. First, lie on your back and comfortably place pillows under your knees and neck. Place your hands, palms down, on your stomach, directly at chest level, and interlock your fingers. Take a long, deep breath. Use the abdominal muscles to expand it, and disengage your fingers as the abdominal cavity fills with oxygen. Hold your breath for a moment to allow oxygen to enter the blood, and then exhale slowly.
   • Repeat this exercise for about five minutes.
   • Dizziness may occur as additional oxygen is supplied to the body. In this case, take a few regular breaths, and then, as soon as you feel better, continue with the exercise.
   • As pregnancy progresses, it becomes difficult to use your hands for this exercise. Just place them next to each other, and then inhale and exhale as deeply as you can, and at the same time watch your belly rise and fall.
3. 3 Practice bee breathing. There is a type of deep breathing that helps to strengthen the diaphragm, which will allow you to breathe deeper and increase the flow of oxygen during pregnancy. Begin the exercise following the deep breathing instructions. Make a whirring sound as you inhale. It helps to develop the muscles of the diaphragm as you exhale.
   • Stop immediately if you feel dizzy during exercise.
4. 4 Try Chinese breathing exercises. These exercises help get a lot of oxygen into the body. Start by sitting on a chair, bench, or edge of the bed. Take one short breath, raise your arms and keep them in front of you at shoulder level. Then breathe in again briefly, and without exhaling, raise your arms to the sides at shoulder level. Then take a final short breath and raise your arms above your head. Then you can exhale.
   • Repeat the exercise 10-12 times.
   • Return breathing immediately and stop if you feel dizzy.

Method 2 of 3: Exercise that increases oxygen circulation in the body during pregnancy

1. 1 Strengthen your biceps. During muscle training, more oxygen is absorbed from the blood than at rest. Since the body requires 20% more oxygen during pregnancy, it will be beneficial for the muscles to get more oxygen from the blood. During pregnancy, it is necessary to develop the muscles of the arms, since during this period the level of exposure to them decreases. To get started, take dumbbells weighing 0.5-1 kilograms and lower your arms to the sides of your torso. Bend your arm at the elbow, lift it to your chest and hold it in this position for five seconds. Slowly lower the dumbbell down and repeat the exercise with the other hand.
   • Repeat the exercise for each arm 8-10 times.
   • As your endurance improves, you can increase the weight of the dumbbells. But don't overdo it, because you don't need to overexert yourself.
2. 2 Try raising your arms across the sides. This will strengthen your biceps, triceps, and shoulders. Take dumbbells in each hand. First, hold them in your hands down in front of you. Raise to shoulder level and hold in this position for 5-10 seconds, and then lift overhead and hold again for 5-10 seconds. Put your hands down and rest for a while.
   • Repeat the exercise 8-10 times.
3. 3 Work on your triceps. This exercise will strengthen your triceps muscles. First, take dumbbells weighing 0.5-1 kilograms in both hands and lift them above your head. Bend your elbows and lower your head. Hold in this position for 5-10 seconds. Then straighten your arms over your head again. The exercise must be repeated eight times.
   • Be careful not to hit the dumbbell when you put your hands behind your head.
4. 4 Do leg exercises. Often during pregnancy, the legs become swollen. Good blood circulation will reduce swelling and help get more oxygen. First, attach a weight of 0.5-1 kilograms to each leg. Sit on a chair or other flat surface. Slowly lift your legs off the floor and straighten in front of you. Hold this position for 5-10 seconds. Slowly lower your feet to the ground. Repeat the exercise 8-10 times.
   • To further strengthen the musculoskeletal system, lie on your back, preferably on a sofa, bed, or any other comfortable surface. Raise one leg as high as possible and hold this position for 5-10 seconds. Slowly lower your leg and repeat the exercise 8-10 times. Then do the same with the other leg 8-10 times.
   • You can also complicate the exercise and raise both legs at once, hold them in the air for 5-10 seconds, and then slowly lower them. Repeat the exercise 8-10 times.
   • For an accentuated study of the hip, you need to lie on your side and raise your leg as high as possible. Hold your leg in this position for 5-10 seconds, and then slowly lower it. Repeat the exercise 8-10 times and roll over to the other side.
5. 5 Try swimming. Swimming is an excellent combination exercise that increases circulation during pregnancy. In this case, you can train without additional weight. Try signing up for a nearby pool or swimming in your own.
   • Check out the pregnancy swimming schedule.
6. 6 Practice perinatal yoga. Yoga is another way to improve blood circulation. Yoga classes do not require much physical effort and provide additional relaxation.
   • Most yoga studios teach special programs for pregnant women. Find the right program to fit into your daily schedule.
7. 7 Stretch. To improve blood circulation, you need to stretch more. Do not do it too abruptly, just work out all parts of the body and gently stretch the muscles. Talk to your obstetrician to find suitable stretching exercises throughout your pregnancy.
8. 8 Lead an active lifestyle. During pregnancy, you must continue to lead an active lifestyle and be constantly on the move. You should not load the body with exhausting workouts, because this is contraindicated during pregnancy. Simple exercise will help improve blood circulation and oxygen flow. Remember to breathe deeply during exercise to increase the amount of oxygen in your body.
   • Try basic movements such as bending and straightening your knees and rotating your ankle. Also bend and unbend your toes. Take a pleasant walk and swing your arms while doing it.

Method 3 of 3: Determine Your Body's Oxygen Demand During Pregnancy

1. 1 Pay attention to how the extra oxygen will help you. During pregnancy, it is necessary to lead a healthy lifestyle so that the baby is born strong. An increase in the amount of oxygen entering the body during pregnancy will relieve you of dizziness and reduce general fatigue.
   • This contributes to the healthy development of your child.
2. 2 Understand the benefits of improving blood circulation. In addition to increasing the volume of oxygen, it is necessary to speed up blood circulation during pregnancy. This will increase the flow of oxygen as the blood carries it faster throughout the body.
   • This will make it much easier to deal with various problems during pregnancy, such as swelling and blood clots.
3. 3 Consult your doctor. Talk to your midwife before taking any action or changing your daily schedule while pregnant. You need to make sure that you are healthy enough to do these exercises.
   • The body of each person is individual and a doctor's consultation is required, even if you are engaged in a specific program that is specially designed for pregnant women.