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Gentle, slow breathing for relaxation is listed by the NHS as a self-help option for anxiety in pregnancy, and a large review found that relaxation methods that include deep breathing were linked to lower stress and anxiety scores. But I couldn't find any studies on the safety of intense breathwork, such as fast breathing or breath holds, in pregnancy. So ask your midwife or doctor before trying any breathing exercises in pregnancy, and stay with gentle, slow breathing, seated or on your side.
If you are pregnant, talk to your midwife or doctor first, especially if you have a health condition or any complication. Skip breath holds and fast, forceful breathing. Many research trials of breathwork excluded pregnant people. See who should not do breathwork.
Pregnancy is a time when many people look for ways to feel calmer, and breathing sounds harmless. For gentle breathing it probably is, for most people. But "breathwork" covers everything from a slow sigh to fast, deep breathing with long holds, and the evidence for those is very different.
Here's what I found, including a lot of "nobody has studied this."
Try it now: gentle breathing in pregnancy
This is gentle, practical guidance based on NHS pages, not a studied protocol. Check with your midwife first.
- Sit upright with support, or lie on your side. The NHS advises against lying flat on your back after 28 weeks (NHS).
- Breathe in gently through your nose, letting your ribs and belly soften. Don't strain.
- Breathe out slowly, through your mouth or nose, whichever is comfortable.
- Keep going for a few minutes. Five minutes is what the NHS suggests for its general stress exercise (NHS). No pregnancy-specific length has been tested.
- If you feel dizzy, faint, short of breath or uncomfortable, stop and breathe normally. The NHS says feeling faint is common in pregnancy: get up slowly and sit down if it happens (NHS). Tell your midwife if it keeps happening.
Do not hold your breath and do not breathe fast. For breathing during labour itself, ask your midwife or an antenatal class. NHS antenatal classes are free, and relaxation is one of the topics they cover (NHS).
Can breathing exercises help with anxiety in pregnancy?
The NHS page on anxiety in pregnancy lists breathing exercises and meditation as things that can help you relax, alongside regular low-impact exercise and talking to someone. It advises seeing your GP or midwife if you feel anxious all the time (NHS).
The best research is about relaxation as a group, not breathing alone. A 2024 review in PLOS ONE pooled 32 studies with 3,979 pregnant women aged 18 to 40, mostly randomised trials. It covered music, yoga, mindfulness, hypnosis and eight trials of muscle relaxation and breathing relaxation combined. On average, relaxation was linked to:
- lower perceived stress (4.1 points lower, 9 trials)
- lower anxiety scores (5.04 points lower, 10 trials)
- lower depressive symptoms (2.3 points lower, 7 trials)
The results varied a lot between studies. Most trials were designed around mental health, not birth outcomes, and the review didn't report safety data from the trials (Abera et al. 2024). Because breathing was bundled with muscle relaxation, we can't say how much the breathing did.
Does breathing help during labour?
Maybe a little, but the evidence is weak. A Cochrane review of relaxation techniques for pain in labour, including breathing, found 15 studies with 1,731 women. It suggests relaxation, yoga and music may help reduce pain and increase satisfaction with pain relief. But the evidence was low to very low quality, and most trials didn't report on safety (Cochrane summary).
That fits the NHS pain relief page, which says you're likely to cope better if you learn to relax, stay calm and breathe deeply, without making a strong evidence claim (NHS).
Is fast breathing or breath holding safe in pregnancy?
We don't know. I found no trials testing fast breathing, long breath holds or other intense breathwork in pregnant women. That is a gap, not a clean bill of health.
Researchers in major breathing trials commonly excluded pregnancy. The Balban trial listed it with heart disease, seizure history and other conditions, citing health and safety reasons (Balban et al. 2023). A study of experienced breathwork practitioners did the same (Havenith et al. 2025). Those exclusions are caution by researchers, not a finding of harm. Cleveland Clinic lists pregnancy among the physical causes of fast breathing, which is another reason to ask a professional (Cleveland Clinic).
The research in a nutshell
| Study | Who | What they found |
|---|---|---|
| Abera 2024 | 3,979 pregnant women, 32 studies | Relaxation methods (breathing mixed in with others): lower stress, anxiety and depression scores on average. No safety data reported |
| Cochrane (labour) | 1,731 women, 15 studies | Relaxation, yoga and music may reduce labour pain. Low to very low certainty |
| NHS anxiety page | Pregnant people | Breathing exercises can help you relax (guidance, not a trial) |
| Fast or held breathing | Pregnant people | No trials found |
Early and indirect for gentle breathing as part of relaxation. Nothing yet for intense breathwork.
Who should skip this or check first
Everyone who is pregnant should check with their midwife or doctor before starting a new breathing practice. That matters most if you have high blood pressure, a lung condition such as asthma, a heart condition, a history of fainting, epilepsy, any pregnancy complication, or if you feel unwell. The NHS also asks you to check with your midwife about which kinds of exercise are safe for you if you have a health condition (NHS).
Skip fast breathing and breath holds unless a clinician who knows your pregnancy says otherwise. If you feel anxious all the time, see your GP or midwife. Breathing is not a replacement for support.
Questions people ask
Is slow breathing safe in pregnancy?
For most people, gentle slow breathing is a low-risk way to relax, and the NHS lists breathing exercises as self-help for anxiety. I didn't find safety trials in pregnancy, so ask your midwife about your own situation.
Can I do fast breathing or breath holds while pregnant?
I found no studies on this, and major trials left pregnant people out. I'd skip these and ask your midwife.
Will breathing exercises make labour shorter or easier?
The evidence is weak. The Cochrane review suggests relaxation may reduce labour pain a little, with low to very low certainty. In the 2024 review, four trials reported shorter labour, but those results weren't pooled and most trials were designed around mental health outcomes.
Is it okay to lie on my back?
After 28 weeks the NHS advises against lying flat on your back. Use a seated or side-lying position.
Is breathwork safe in pregnancy?
Gentle, slow breathing is generally considered a low-risk way to relax, but intense styles haven't been studied. Please check with your midwife or doctor first.
Should I tell my midwife?
Yes. Mention any breathing or relaxation practice at your appointments, particularly if it makes you dizzy.
Sources and further reading (11)
- Abera M, Hanlon C, Daniel B, et al. Effects of relaxation interventions during pregnancy on maternal mental health, and pregnancy and newborn outcomes: a systematic review and meta-analysis. PLOS ONE, 2024. PMC10810490 (first half of the full text read)
- Cochrane. Relaxation techniques for pain management in labour (CD009514), plain-language summary. cochrane.org (summary page only)
- NHS. Anxiety in pregnancy. nhs.uk
- NHS. Pain relief in labour. nhs.uk
- NHS. Common health problems in pregnancy. nhs.uk
- NHS. Exercise in pregnancy. nhs.uk
- NHS. Antenatal and hypnobirthing classes. nhs.uk
- NHS. Breathing exercise for stress. nhs.uk
- Balban et al. Brief structured respiration practices (randomised trial of cyclic sighing, box breathing and cyclic hyperventilation versus mindfulness). Cell Reports Medicine, 2023. PMC9873947
- Havenith MN et al. Decreased CO2 saturation during circular breathwork supports emergence of altered states of consciousness. Communications Psychology, 2025. PMC11994804
- Cleveland Clinic. Hyperventilation: symptoms, causes and advice. clevelandclinic.org
Updated 24 October 2026. We re-check posts when new research comes out.
