How to Increase Oxygen Flow During Pregnancy

Pregnancy can be a joyous time in your life; however, it also can take its toll on your body and be physically difficult for you. Your body needs 20% more oxygen during pregnancy, so increasing your oxygen flow can help improve your and your baby’s overall health. Through deep breathing exercises and activities to increase blood circulation, you can increase your oxygen flow during your pregnancy.

Method 1
Method 1 of 3:

Using Deep Breathing Exercises

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    Increase the use of your diaphragm while breathing. Many people take short, shallow breaths in their everyday life. This limits your oxygen intake. To increase your oxygen intake, pay attention to how you breathe. If you find that your breaths are short and from the shoulders, you are taking shallow chest breaths. Instead, try to breathe from your diaphragm every couple of breaths, which will pull in more oxygen.[1]
    • To do this, focus on your breathing. Instead of lifting your shoulders when you breathe, keep them down. Pull your breath into your nose or mouth with your diaphragm, which should push your stomach out.
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    Use deep breathing. If you want to increase your oxygen intake, you can try different breathing exercises, such as deep breathing. To start, lie flat on your back with pillow under your knees and neck to make sure you are comfortable. Place your hands on your belly right below the rib cage, palm down and fingers closed. Breathe in for one long, deep breath. Use the muscles in your belly to expand it out, moving your fingers away from one another as your belly fills with air. Hold it in for a moment, absorbing the oxygen. Then exhale slowly.[2]
    • Repeat this exercise for about five minutes.
    • At first, you may feel dizzy because of all the extra oxygen. If you do get dizzy, take a few normal breaths, then return to this exercise once you feel better.
    • As you get farther along in your pregnancy, it may be harder for you to use your hands for this exercise. If this is the case, just put your hands where it is comfortable and breathe in and out as deeply as you can, watching to see if your belly rises and falls.
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    Try the humming breath. There is a variation on the deep breathing exercise that can help strengthen your diaphragm, which will help you breathe deeper every day and increase your oxygen flow during pregnancy. Start by following the steps for deep breathing. When you exhale, make a humming sound. This will work your diaphragm muscles as you exhale.
    • If you feel dizzy while doing this exercise, stop right away.
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    Do a Chinese breathing exercise. The Chinese breathing exercise will help get a lot of air into your body at one time. To start, sit down in a chair, on a bench, or the edge of a bed. First, take one short inhalation of breath, lifting your arms and reaching in front of you with your arms at shoulder level. Next, take another short inhalation of breath without exhaling, moving your arms to the side at shoulder level. Last, take one final short inhalation of breath without exhaling, lifting your arms over your head. Then exhale.
    • Repeat this 10 to 12 times.
    • If you get dizzy at all, stop immediately and return your breathing to normal.
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Method 2
Method 2 of 3:

Exercising to Increase Circulation During Pregnancy

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    Strengthen your biceps. Exercising your muscles allows them to extract more oxygen from your blood than they do while at rest. Since your body needs 20% more oxygen during pregnancy, it is beneficial for your muscles to be more efficient at taking oxygen from the bloodstream. While you are pregnant, it is good to work on your arm muscles because arm exercises are low-impact. Grab one to two pound weights to begin with and hold your arms down at your sides with one weight in each hand. Bend your elbows at the waist and bring your arm up towards your chest, pulling it all the way up and holding for five seconds. Slowly lower it down and switch to the other arm.
    • Repeat on each side eight to 10 times.
    • As you get stronger, you can increase your weight a little bit. But take it easy. You don’t want to strain yourself.
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    Try overhead extensions. These will help your biceps, triceps, and shoulders. Grab a weight with each hand. Start with your arms straight down in front of you. Slowly raise your arms straight out in front of you. Hold them there for five to 10 seconds. Next, lift your arms above your head. Hold them here for five to 10 seconds. Lower your arms to the bottom and rest a moment.
    • Repeat this exercise eight to 10 times.
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    Do triceps extensions. Tricep extensions help strengthen your tricep muscles. To start these exercises, grab a one to two pound weight with both hands. Raise both your hands hands above your head. Bend your arm at the elbow, lowering your hands behind your head. Hold them down for five to 10 seconds. Then straighten them back above your head. Repeat the exercise eight times.
    • As you lower the weights towards your head, be sure you don’t hit your head with the weight.
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    Perform leg extensions. Your feet and legs may swell a lot while you are pregnant. Keeping good circulation may help reduce swelling and get more oxygen into your body. Start by putting on 1- to 2-pound ankle weights on each leg. Sit in a chair or other flat surface. Slowly lift your legs off the floor and straighten them in front of you. Hold this pose for five to 10 seconds. Slowly lower them to the ground. Repeat eight to 10 times.
    • To add an element to the exercise that will strengthen your core, lay down on your back, preferably on a sofa, bed, or other comfortable area to reduce discomfort. Raise one leg as high as you can straight up in the air and hold it there for five to 10 seconds. Slowly lower your leg. Repeat this exercise eight to 10 times on this leg. Then, switch legs and repeat eight to 10 times on the opposite side.
    • You can also add a set while lying down where you lift both legs into the air at once, hold them up for five to 10 seconds, then slowly lower them. Repeat eight to 10 times.
    • If you want work your hips, lay down on your side and lift your leg up as high as it will go. Hold for five to 10 seconds, then slowly lower it. Repeat eight to 10 times, then turn over and repeat on the other side.
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    Try swimming. Swimming is a great way to keep your circulation strong while you are pregnant. You can move around with little to no impact from the added weight of your pregnancy. Try swimming in your own pool if you have one or going to the local swimming pool.
    • You can also look into classes that may have swimming programs for pregnant women.
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    Do prenatal yoga. Another low-impact exercise that helps improve circulation is yoga. This exercise is low-impact and has the added benefit of relaxing you as well.[3]
    • Many yoga studios have special programs for pregnant women. Look into a program you can work into your schedule.
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    Stretch more. To help get your blood flowing, you should stretch more. The stretches do not need to be hard or elaborate stretches. You just need to move all the parts of your body and gently stretch all your muscles. Talk to your obstetrician or midwife about specific stretching exercises for your particular stage of pregnancy.[4]
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    Stay active. While you are pregnant, you should keep active and stay moving. You don’t have to do difficult or crazy exercise — and they really shouldn’t be while you are pregnant. Small exercises will help improve your blood flow and improve oxygen flow as well. Remember to breathe deeply as much as you can while you exercise to increase oxygen intake.[5]
    • Try simple things, such as bending and straightening your legs at the knees and rotating your ankles. Flex your toes out and then back in. Take nice walks and swing your arms as you walk.
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Method 3
Method 3 of 3:

Understanding Oxygen Needs During Pregnancy

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    Notice how increased oxygen can help. When you are pregnant, you need to ensure you are as healthy as possible so your baby has every chance to grow. Increased oxygen flow during your pregnancy will help relieving any dizziness you may have and reduce your fatigue.
    • This will help support healthy growing trends for your baby.
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    Recognize the benefits of increased blood flow. In addition to increased oxygen flow, you need to increase your blood circulation during your pregnancy. This will help increase the oxygen flow in your body because your blood carries the oxygen through your body.
    • This may also help with common pregnancy symptoms such as swelling and blood clots.
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    Talk to your doctor. Before you start any exercise regimen or change in behavior while pregnant, you should talk to your obstetrician or midwife. You need to make sure you are healthy enough to undergo the suggested exercises.[6]
    • Even if you are doing exercises developed specifically for pregnant women, each case is different and you still need to speak with your doctor.
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References

  1. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  2. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
  3. ↑ https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/
  4. ↑ https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/
  5. ↑ https://www.cdc.gov/healthyweight/physical_activity/getting_started.html
  6. ↑ https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

About This Article

Carrie Noriega, MD
Co-authored by:
Carrie Noriega, MD
Board Certified Obstetrician & Gynecologist
This article was co-authored by Carrie Noriega, MD. Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in women’s health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005. This article has been viewed 44,435 times.
52 votes - 89%
Co-authors: 5
Updated: July 22, 2022
Views: 44,435
Categories: Pregnancy | Respiratory System Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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