Breathing Differently During Pregnancy: Well-being for You and Your Baby
During pregnancy, breathing is not just a vital function. It’s a daily opportunity to reconnect with your body, to find calm amidst emotional and physical shifts, and to bond with your baby from an intimate and deeply meaningful place.
In this article, we won’t just talk about relaxation techniques, but about how to turn your breath into something real, practical, and part of your everyday life. A way to support yourself. And how RESPA, a tool created by Zansors, can help make that support clearer and more tailored to your actual needs.
What Changes in Breathing During Pregnancy
As the uterus grows, the space available for your lungs to expand becomes limited. The diaphragm, the key muscle for deep breathing, shifts upward. You might feel like you have less air, or that you get short of breath more easily. On top of that, increased levels of progesterone stimulate the brain’s respiratory center, which can alter breathing patterns. In fact, studies show that between 60% and 70% of pregnant women report experiencing shortness of breath at some point during pregnancy, even without any underlying respiratory condition (Elkus & Popovich, 1992).
All of this leads many women to breathe faster and more shallowly. But did you know that your breath can become an anchor, helping you feel safer, more centered, and more present?
Conscious Breathing: It’s Not Just for Meditation
Throughout pregnancy, the body undergoes many physiological changes, and breathing is no exception. Tidal volume, the amount of air moved with each breath, can increase by up to 40% due to the effect of progesterone on the respiratory center (LoMauro & Aliverti, 2015). Still, many women experience shortness of breath even without any medical issue. This is often because breathing shifts to the chest and becomes more shallow.
In fact, studies show that 60% to 70% of pregnant individuals experience mild breathing difficulties during the second or third trimester (Elkus & Popovich, 1992). These changes are normal, but without the right kind of support, they can lead to fatigue, anxiety, or a sense of losing control over your body.
Conscious breathing , also known as controlled or voluntary breathing , can help reverse that tendency. Research in respiratory physiology has shown that this practice improves ventilation efficiency, reduces the feeling of breathlessness, and enhances overall well-being (LoMauro & Aliverti, 2015). It also supports better oxygenation, something essential for both maternal health and fetal development.
And the best part? You don’t need a yoga mat or a free hour to practice. You can do it while washing the dishes, before an ultrasound appointment, when you can’t fall asleep, or during short breaks at work.
What matters is that it feels real, practical, and personal.
That’s where RESPA steps in.
What Is RESPA and Why Can It Help During Pregnancy?
RESPA is a wearable breathing sensor developed by Zansors. It’s not just another device. It’s like a personal coach that supports you as you breathe.
While you use it, RESPA monitors your actual breathing patterns, detects shallow, irregular, or disrupted breathing (very common during pregnancy), gives you gentle cues to regulate your rhythm, and helps you track your progress over time.
The best part? You don’t need to be an expert. Just wear it, breathe as you normally would, and let RESPA show you what you may not have noticed.
The best part? You don’t need to be an expert. Just wear it, breathe as usual, and let RESPA show you what you may not have been noticing.
Breathing for Real-Life Moments
Tightness in your chest, racing thoughts, tears just under the surface. When anxiety shows up, your breath often speeds up or becomes shallow, which only amplifies the discomfort.
Instead of pushing through, take a pause.
Try inhaling slowly, counting to four. Hold your breath gently, feeling the fullness of that inhale. Then exhale slowly, again counting to four. Pause before starting your next breath.
This steady, structured and grounding ,rhythm, can help regulate your nervous system.
With RESPA, you’ll receive subtle guidance to help maintain that calming pace. If your mind starts to drift or your breath speeds up again, RESPA helps you notice and gently return, without judgment.
There’s something sacred about pausing to acknowledge that you’re not breathing just for yourself , but for two. When you want to feel more connected to your baby, you don’t need a ritual, just a moment.
Place one hand on your chest and one on your belly. Inhale for three seconds, hold briefly, and exhale for three more. A short pause before you inhale again gives your body a moment of stillness.
This pattern invites presence and calm. With RESPA, you can observe how this simple moment of connection changes your breath , whether it slows down, becomes more even, or simply feels more supported.
If your thoughts won’t settle when you lie down, or your body feels restless in bed, try a slower, more intentional rhythm to welcome rest.
Inhale gently for five seconds, hold for just a moment, and exhale fully for five seconds. Pause again before starting the next breath.
This kind of deep, paced breathing can help calm your nervous system and prepare your body for sleep. And with RESPA, there’s no need to keep counting , it guides your rhythm so you can let go and rest.
What Changes When You Train Your Breath with RESPA?
The difference is that it stops being just another technique and becomes a consistent, supported practice. Because you see results. Because you understand what needs adjusting. Because it supports you in the moment — not just in theory.
With RESPA, you’re not guessing how to breathe — you’re supported by breathing routines already built into the app, with patterns designed to ease anxiety, boost focus, and promote rest. Whether you use the 4-4-4-4 rhythm to stabilize your breath, the 3-1-3-1 pattern to reconnect with your body, or the deeper 5-1-5-1 cycle to unwind before bed, each session helps you tune into what you need and stay present with what matters.
Breathing well during pregnancy is a basic need that’s often overlooked. Healthy breathing helps:
Reduce blood pressure,
Improve oxygenation (for both you and your baby)
Release muscle tension
Calm the mind
Reconnect you with what truly matters.
And when you have a tool that guides and enhances that breath, not just in theory, but in real time with evidence-based routines, it’s not just helpful. It’s transformative.
