Calming Techniques for Pregnant Women

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Pregnancy can be a very exciting and overwhelming time. There are a lot of physical, mental, and emotional changes that take place during this period, and it’s important to find ways to relax and take care of your body and mind. To help you manage the stress of pregnancy, here are some calming techniques that can help you stay centered and relaxed.


Yoga is an excellent way to practice mindfulness during pregnancy. It helps to build strength in the core muscles which will prepare your body for labor. It also allows you to focus on your breath and the connection between your body and mind. Taking a yoga class with other pregnant women is a great way to form connections with other moms-to-be who understand what you’re going through. You can also practice yoga at home or find pre-recorded classes online to follow along with.


Meditation is one of the best things you can do for yourself during pregnancy. Not only does it help reduce stress levels, but it also helps promote relaxation, reduces anxiety, improves sleep quality, boosts mood, and increases concentration.

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Even just 10 minutes of meditation per day can make a huge difference in how you feel throughout your pregnancy!

There are plenty of free guided meditations available online or through apps like Calm which make it easy to get started with your practice from the comfort of your own home.

Mindful Breathing Exercises

Taking deep breaths is one of the most simple yet effective calming techniques for pregnant women as it helps to regulate your heart rate and reduce anxiety levels quickly. Start by sitting comfortably in a chair or lying down on the floor with pillows supporting your neck and back if needed. Inhale deeply through the nose for 4 counts, then exhale deeply through the mouth for 4 counts — repeat this breathing exercise for several minutes until you feel calm and relaxed.


Aromatherapy is a type of alternative therapy that involves the use of essential oils to improve physical, emotional, and mental well-being. During pregnancy, it can be used as a calming technique to help manage stress and anxiety.

To use aromatherapy as a calming technique in pregnancy, you can:

  1. Choose an essential oil with a calming effect, such as lavender, chamomile, or ylang-ylang.
  2. Dilute the essential oil in a carrier oil, such as almond oil or jojoba oil, before applying it to your skin. This will help to prevent irritation and ensure that the oil is safe to use during pregnancy.
  3. Apply the diluted essential oil to your skin, using gentle massage strokes. You can focus on areas of your body that tend to hold tension, such as your temples, forehead, and neck.
  4. Alternatively, you can add a few drops of the essential oil to a diffuser and inhale the soothing vapors.
  5. Repeat the process as needed throughout the day to help manage stress and promote relaxation.
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It’s important to keep in mind that essential oils can be powerful and should be used with caution during pregnancy. Be sure to consult with your healthcare provider before using aromatherapy as a calming technique, and follow the instructions on the product label carefully.

Meditation during pregnancy
Photo by Katerina May on Unsplash

Calming techniques such as yoga, meditation, and mindful breathing exercises can be incredibly beneficial during pregnancy — not just because they help reduce stress levels but also because they allow you to connect with yourself on a deeper level throughout this special time in your life!

Make sure to prioritize self-care while expecting by taking time each day to practice these calming techniques so that you can enjoy every moment leading up to the baby’s arrival!

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