Pregnancy & Parenting

Relaxation Techniques During Pregnancy

Vitabiotics | Published: 20/05/2024

Relaxation Techniques During Pregnancy

Pregnancy is an exciting time, but there are many physical and emotional changes that take place which can potentially leave you feeling emotional or stressed – if this is the case, it can help to try relaxation techniques during pregnancy.

There are many benefits of using relaxation techniques during pregnancy, from helping you to be calmer, to easing worries and preparing you for a peaceful journey into motherhood.

Here are some natural ways to help you relax during pregnancy, from gentle breathing exercises to meditations, which are all easy and safe when you’re expecting a baby. However, if you’re struggling with stress or a low mood during pregnancy, make sure you discuss this with your midwife.

How to Relax During Pregnancy

Try these simple relaxation techniques during pregnancy to help calm your body and mind:

Go For A Walk

Exercise releases endorphins, which can help to improve your mood and help you relax, and it is also beneficial for your body during pregnancy. Even gentle exercise can help – going outside for a ten minute walk can calm you down and make you feel happier.

Try The 4-7-8 Breath Technique

If you’re feeling stressed, it can help you relax by focusing on your breathing. The 4-7-8 breathing technique is a pregnancy-safe counting sequence that will focus your mind and hopefully help to ease worries.

Settle yourself into a comfortable position then follow these steps:

  1. Inhale in through your nose for 4 seconds.
  2. Then hold your breath for 7 seconds.
  3. Next, exhale through your mouth for 8 seconds.

Repeat this 4 times.

Write Down Your Worries

Writing down your worries can release stress, and will also help to slow your thoughts down. You might also find it beneficial to start a pregnancy diary, where you note down specific thoughts and feelings, both bad and good.

Take Some Time Out

Pregnancy can be a hectic time, where you’ll need to fit appointments and scans into family life and your working day. Try and find a relaxing activity you can take time out of each day to do at home, be it reading or listening to podcasts.

Get Some Rest

Lack of sleep can affect your mood, and during pregnancy you are more likely to be tired. Try having a nap in the day, if you can, or go to bed early to relax, even if you can’t sleep. If you’re struggling with sleep problems during pregnancy, read our post on pregnancy insomnia tips.

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How to Relax During Early Pregnancy

Early pregnancy can be a time of anxieties because of the newness of the situation and the number of physical and hormonal changes happening to your body in such a quick time.

If you’re wondering how to relax during early pregnancy, talking and sharing your experiences, fears and worries can help. Although some women chose to keep early pregnancy a secret, especially in the first trimester, it can be calming to have a trusted confidant to share your news with, be it a friend or relative. Remember that it’s up to you when you tell people that you are pregnant.

Mind Relaxation Techniques

Mind relaxation techniques can help you relax during pregnancy. Simple mind relaxation techniques you can try include the following:

Practising Mindfulness

Mindfulness involves paying attention to what is going on inside and outside you, moment by moment. Mindfulness is something that might be covered in pregnancy yoga classes, however it very simple and can be done wherever you are. Read NHS tips on mindfulness.


Meditating is another activity that will help you relax. Meditation can help lower stress levels, release physical tension held in the body and even help you sleep better. Watch this video on how to meditate for beginners.

Try Hypnobirthing

Hypnobirthing is a method that combines deep relaxation and breathing techniques, visualisation, and gentle self-hypnosis. While the aim of hypnobirthing is to help you have an easier labour, it can also help during pregnancy to make you feel confident and calm, and encourage an easier labour with less need for intervention or pain relief. You don’t need to pay for a course, either – look on YouTube for free hypnobirthing videos, and there are also free audio files on Spotify.

Once You’ve Read Our Post On Relaxation Techniques In Pregnancy:

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Meet the Author

Gill Crawshaw

Gill Crawshaw

Copywriter / Editor of TalkMum Blog

Gill Crawshaw

Copywriter / Editor of TalkMum Blog

Pregnancy and parenting editor and writer, mum of two Gill Crawshaw is the editor of the TalkMum blog, and a writer who specialises in pregnancy and parenting. With over 18 years experience in digital content creation, she also writes the blog A Baby On Board, which covers the parenting journey. Gill has two tween-age children and lives in south London.

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