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Breathe Easy Through Pregnancy: A Guide to Prenatal Breathing Techniques

As you enter motherhood after conceiving, there are a lot of tips given to pregnant women on what to eat, how to stand, sit, how to sleep and so on.

But, one of the most important things to learn during pregnancy is how to breathe. The correct breathing technique makes a world of a difference because it helps every cell. Hence mother-to-be can master the techniques throughout pregnancy. Breathing is very important during pregnancy as it ensures efficient removal of waste from the body as well as get a plentiful supply of oxygen for both the mother and child. Effective breathing purifies and calms the nervous system and induces a feeling of pleasant well-being.

One can learn the following practices throughout pregnancy so that at the time of labour they become second nature.

Let me list down the types of breathing that can be practised during pregnancy.

Equal Breathing: While standing, sitting or lying down, breathe in fully, slowly and rhythmically, without jerks, using the whole respiratory system of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on breathing in = life-giving air and breathing out. A feeling of peacefulness or quietness floods in. This technique has a great advantage to relax during labour. This gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic Breathing: While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxation during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds. Do not use force or jerks while inhaling. It helps to deal with stress for the Mother-to-be. The diaphragm muscle is supposed to rhythmically massage the organs of the body. The massage gently encourages blood flow, lymph flow, nutrient delivery, and waste removal in the organs and all tissues of the body, including tissues in the womb.  It also helps one deal with Shortness of Breath.

Chest Level Breathing: Place your hands on your chest, below your collarbone. In addition, you can have your partner place one hand at the same level on your back. Now breathe in and out through your mouth up to your hands, a shallow, slow and gentle breath. The rib cage and thoracic cavity expand to the sides, front and back for each inhalation and exhalation.  Do about 10-12 breaths in 30 seconds. If you exceed 12 breaths, then slow down.

Jaw Level Breathing – “OUT”: The jaw level breathing entails simply saying the word OUT with stress on T. Do not worry about your breathing; it will take care of itself as you say the word. Count about 20-25 breaths in 30 seconds.

Rechaka Pranayam or Expulsion Breathing: Breathing out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breath out for double the count. Again, take one breath in and breathe out for double the count. This can be done whenever a contraction is felt in the first stage of labour, while the opening of the cervix is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing: At times breathing in from the nose, blowing out through the mouth and repeating the whole procedure, helps a great deal. Retaining breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is to LET GO! You are in a partnership with your baby to help them to emerge gracefully.

The Second Stage of Labour: When the mouth of the uterus is dilated completely, is the time of actual active pushing, not before that. When the contractions come, the breathing technique at that time would be to take a breath, hold it in and push down hard as if one is expelling a hard bowel movement. While the contraction lasts, again take in a deep breath, hold it in and push as long as possible. Do these two or three times during a contraction. Between contraction, the mother should relax in abdominal breathing. Continue till the baby is out. Soon you will hear the cry of your baby.

During the Third Stage of Labour: This stage of delivery is of the placenta. Breathe normally. It usually separates and comes within five or fifteen minutes. Slight uterine contractions may be felt during this period as the placenta slips out. This is the time to relax well. There should be relaxed joyful feeling throughout.

Benefits of Breathing Exercise:

  1. Calm deep breathing can help you deal with morning sickness in early pregnancy
  2. Deep breathing can help you fall in deep and rejuvenating sleep. Deep breathing with active visualization of images of your muscle groups relaxing can put your body in a state of relaxation. After this, one can imagine the healthy growth of both the mother and the child to help you fall into a happy sleep.
  3. Regular and proper breathing can help you deal with labour pain easily.
  4. Breathing can help transport nutrients and oxygen well to the baby and result in healthy baby growth
  5. Breathing can help you deal with, stress, depression, feeling low and unwanted advice from others during pregnancy as well.

NOTE: If you every feels dizzy during breathing practices, cover your nose and mouth with your palms and blow out once. Then breath normally. This will re-establish the proper balance of oxygen and carbon dioxide in your body and relieve dizziness if it is experienced.

If this article helped you, let us know your thoughts in the comments below. You can find more articles on women’s care here. To keep a track of your pregnancy, you can also download the GOQii App here and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for Personalised Health Coaching here.

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Ways To Balance Your Hormones Naturally

balance your hormones naturally

Hormonal imbalances occur when there is too much or too little hormone in the bloodstream and because of their essential role in the body, even small hormonal imbalances can cause side effects throughout the body. While some hormone levels fluctuate throughout your lifetime and may just be a result of natural aging, other changes occur when your endocrine glands get impacted either by external or internal factors.

Importance of Rebalancing Hormones

It is extremely important to balance your hormones as soon as you become aware of the changes that happen to your body. Every other day, I come across a player who has a hormonal issue and it makes me want to pen down the importance of balancing your hormones. Here are some of those points: 

  1. The more balanced your hormone levels, the higher you function – physically, mentally and emotionally
  2. A healthy hormone balance boosts your brain health
  3. Balancing your hormones helps you control your appetite, weight and mood
  4. It helps fight harmful bacteria, viruses and promotes an overall clean function

What Changes Will You Observe? 

  • More energy, productivity and a positive outlook towards life
  • Less cravings for sweets, junk and fatty foods
  • Clear Skin (no acne and scars)
  • No hair fall
  • Increased libido
  • No muscle cramps or loss of energy
  • Regular periods
  • Well balanced metabolism
  • More easy weight loss
  • Improved sleep
  • Lower mood cravings

Ways to Balance Your Hormones Naturally

  • A portion of protein and Fiber in every meal: Consuming adequate amounts of protein is extremely important for hormones that control appetite and food intake. Protein and fibers will also boost your metabolism, which is important for weight loss – weight being a common issue of hormonal imbalance.
  • Regular Exercise: Simple walking or indulging in any sort of physical activity can turn out to be magical for you. You can choose any workout regimen like strength training, cardio, zumba, dance or body weight exercises –  whichever suits your health goal and schedule.
  • Healthy Fats: By including healthy fats in your daily diet you can rebalance your hormones naturally. Choose unsaturated fats over saturated and avoid consuming trans-fat. Some healthy fats include vegetable oil, oil from nuts and seeds, avocados and unrefined cold/wood pressed extra virgin olive oil. 
  • Eating foods rich in Omega 3: Fatty acids may help increase insulin sensitivity which can be helpful in weight loss as well as in rebalancing your hormones. Sources of Omega-3 fatty acid foods include fish and other seafood (especially salmon, mackerel, tuna, sardines), walnuts, flax and chia seeds, seaweed, kidney beans, cod liver oil, and brussels sprouts. 
  • Manage Stress: It has been found that nearly 55% of the population in India is either dealing with chronic stress or depression which causes serious health issues including hormonal imbalance. So it is important to manage your stress. This can be done by talking to a person you are comfortable with, reading a book, deep breathing, meditation, yoga, walking, practicing gratitude, etc. 
  • Sleep Tight: The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the hormones like the growth hormone, cortisol, melatonin, leptin and ghrelin which plays a crucial role in maintaining healthy levels of hormones that control appetite and blood glucose levels. So in order to get the results by implementing the above suggestion, it is important to get adequate sleep as poor sleep has been associated with imbalance of many hormones. Aim at getting 7-8 hours of good quality sleep to balance your hormones naturally.

Your hormones can be your best friend and worst enemy if not taken care of. So for that, eat healthy, stay active, sleep well and engage in healthy behaviors. We hope this article helps you. Do leave your thoughts in the comments below. For more on hormone health, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Are you running the Marathon? Here is your guide to training

marathon-running

Running is fun and enjoyable be it a trail run or a marathon.

You want to do it but are in a dilemma how to go about it?

Are you a beginner?

Never run before or haven’t run in a long time?

Have you signed up because your friends are running?

Have you taken this up as a challenge to test your own endurance or just to improve stamina?

We have just two months to go for the Mumbai Marathon. Most start training a month ago thinking it’s such an easy thing to do. More often than not an individual is of the opinion what’s the big deal about long distance running? It’s just running after all and I can probably do it easily if I have my ear plugs on with music flowing into my ears.

But, before you start on your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport and marathon is no different. It’s one thing to begin training and another thing to stay motivated every day and continue that training. Staying motivated and developing a proper mind set helps you to enjoy your training thereby enabling you to cross the finish line with a smile on your face. Finishing a marathon is a great accomplishment and you can be one of them.

But, training is challenging and you need to train well without damaging your body is very important. If you start running without taking any precautionary measures, your body is most likely to go through a lot of damage in the future. Motivation is not enough, having the right goals and reasons for running is equally important to be successful.

Learning and following some basics will help you get started. All you have to do is just follow these guidelines.

1. RUNNING

You begin with small strides. How much you run can be gradually increased depending upon your level of physical fitness. Beginners should start with Interval training – wherein you run in high speed for 2-3 minutes followed by 1 min of cool down at less speed. Then repeat the high intensity for 2-3minutes on a slightly higher speed than the previous time. Continue this for about 15-30 minutes. This routine should be practiced 2-3 times a week and then follow it up with a long run once a week. After the run you should also do proper stretching on all the days. Most of you out there who have already been training for a while and are at an Intermediate level of training can start increasing their speed and distance slowly over a period.

2. NUTRITION

Nutrition plays an important role when you decide to run a marathon. The most important nutrient being Carbohydrates which provides the fuel runners need and for glycogen storage (glucose in stored form). Carbohydrates should be about 50-60% of your meal on normal days and 60-70% of your meal a day prior to the long run days (Carbohydrate loading). Protein should be about 10-20% of your regular meal. Add on nutrients can be antioxidants, Vitamin C, E, being one of the best. Apart from antioxidants they have special properties like anti-viral, increases immunity (Vit C), muscle relaxant (Vit E). All these nutrients are necessary for your body as they are your fuel to run (carbohydrates & proteins) and also help your recover well (all of them). Other than this even Electrolytes are necessary to avoid cramps which can be a major issue for a runner. Best electrolyte source can be a sports drink like Enerzal or electrolyte drink; these can be used while running. Post the run bananas are the best form of electrolytes and Carbohydrates. Some runners can even have them on the way if need be.

3. STRENGTH TRAINING

As was said in the beginning most who sign up for a marathon usually just run. But, it is not so. If you have decided to run a marathon then you should also be including strength training as a part of your exercise regime for marathon training. The benefits being that it can prevent injuries and reduce effect of hard surface on the joints and ligaments which otherwise can be painful for some. Also for better performance example – the last sprint in the run to finish your marathon.

Exercise well. Other than that your core also needs strengthening as it maintains your stability, posture and balance, all of which is necessary to run faster and again avoid injuries. You can opt for strength training for about 2-3/wk. possibly under someone’s guidance.

4. HYDRATION

Hydration is another very important aspect in marathon training. If your body cells are dehydrated, they will not work well for you and will not give you the required energy to run. Therefore, having water regularly before, during and after the run is necessary. A day prior the event the way you do carbohydrate loading, do water loading too, so have double the amount of water than usual. Have water about 20-30 minutes prior to the run, during the run you can just keep sipping on water every 15-20 mins depending upon individual requirement. After the run, hydrate yourself well again. If need be you can even opt for sports drinks for long runs, as that will provide your body hydration as well as energy too.

5. RECOVERY

It is important to recover well as your body’s tissues and cells should be ready for the next day’s work (office and exercise). Thus, one should always keep a gap of a day or so in between your running days may be alternating it with strengthening. One rest day in a week is also necessary where in no exercise of any sorts is done on that day. Nutrition matters a great deal in recovery, as discussed above. But, do not indulge on the rest day. Keep it moderate.

6 .PROPER GEAR

Last, but not the least. Appropriate gear is an important aspect for running a marathon. Shoes are one of the most important gears. You should go in for the right running shoe which fits well. People with flat feet should go in for insoles. Your next important gear should be your clothing. Anything that is very loose and baggy style should be avoided as it can slow you down or come in between while running (loose track pants). It can even cause rashes on body at times. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a dri-fit T and shorts or tights.

Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner for any health issue or previous injuries if you have or had one. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Plant-based Nutrition: The Pros, Cons and Nutritional Know-How

You may have noticed that in the recent times, there has been a significant surge in the adoption of vegan and plant-based diets. These dietary preferences are celebrated for their numerous merits, which encompass health benefits, sustainability, and ethical reasoning. However, as with any lifestyle shift, there are certain hurdles to overcome.

In this blog post, we will delve into the advantages and potential obstacles associated with vegan and plant-based diets. Furthermore, we will provide valuable insights on how to ensure an adequate intake of essential nutrients such as protein, iron, calcium, and more, enabling you to maintain a well-rounded and satisfying plant-based lifestyle.

Plant-based Diets:

Plant-based diets are gaining favor due to their health perks, ethical alignment, and eco-friendly nature. Rooted in plant-derived foods while minimizing or eliminating animal products, these diets promote health and reduce environmental impact. Embracing this shift means choosing wellness for oneself and a sustainable future for the planet.

Common Vegetarian Diets:

  • Vegan Diet: Excludes all animal products, including meat, dairy, fish, eggs, and usually honey.
  • Lacto-Vegetarian Diet: Excludes meat, fish, poultry, and eggs but includes dairy foods like milk, cheese, yoghurt, and butter.
  • Lacto-Ovo Vegetarian Diet: Includes eggs and dairy products but excludes meat and fish.
  • Ovo-Vegetarian Diet: Excludes meat, poultry, seafood, and dairy foods but can take eggs.
  • Pesco-Vegetarian (Pescatarian) Diet: Includes fish, dairy, and eggs but excludes meat.
  • Semi-Vegetarian (Flexitarian) Diet: Primarily vegetarian but occasionally including small quantities of meat, dairy, eggs, poultry, or fish.

Pros of a Plant-Based Diet:

  1. High Nutrient Density: Plant-based diets are rich in vitamins, minerals, and antioxidants found in fruits, vegetables, and whole grains, which promote overall health and reduce disease risk.
  2. Low in Saturated Fat: They naturally contain minimal saturated fats, reducing the risk of heart disease.
  3. Fiber-Rich: Plant-based diets are high in fiber, aiding digestion, promoting satiety, and regulating blood sugar levels.
  4. Low Cholesterol: Eliminating or reducing animal products lowers dietary cholesterol intake, benefiting heart health.

Cons of a Plant-Based Diet:

  1. Risk of Deficiencies: Careful planning is required to ensure adequate intake of Vitamin B12, Iron, Calcium, and Omega-3 Fatty Acids, as these nutrients are less abundant in plant-based foods.
  2. Potential for Processed Foods: Some plant-based alternatives are heavily processed and may be high in sugar, sodium, or unhealthy fats.
  3. Caloric Density: Plant-based diets can be calorically dense due to nuts, seeds, and oils, potentially leading to weight gain if portion control is not maintained.
  4. Nutrient Variability: The nutrient content of plant foods can vary, so it’s important to diversify food choices to obtain a full range of nutrients.

Macro – Micronutrients:

Plant-based diets, especially vegan ones that exclude all animal products, raise valid concerns about nutritional adequacy. Plant foods often contain less absorbable micronutrients like Iron, Vitamin A, and Zinc compared to animal products. However, a well-rounded vegan diet with diverse plant foods can still provide recommended levels of these essential micronutrients.

Here are some important nutrient food sources in vegan and plant-based diets:

  • Protein: Plant-based sources such as legumes, tofu, and nuts can provide ample protein, and a well-balanced vegan diet can meet protein requirements.
  • Iron: Leafy greens like spinach and iron-fortified cereals are essential sources of plant-based iron, which should be consumed with Vitamin C-rich foods for optimal absorption.
  • Calcium: Fortified plant-based milk and calcium-set tofu are key sources of calcium, crucial for maintaining bone health in vegan and plant-based diets.
  • Vitamin A (beta-carotene): Beta-carotene-rich vegetables like sweet potatoes contribute to Vitamin A intake, essential for vision and immune function in these diets.
  • Zinc: Foods like legumes and nuts are vital Zinc sources in plant-based diets, supporting immune function and overall health when included in regular meals.

In conclusion, plant-based diets offer numerous health and environmental benefits. However, it’s crucial to pay attention to your nutrient intake. Diversify your plant-based foods to maintain good health and effectively prevent or manage diseases. If you opt for a vegan lifestyle, thoughtful meal planning becomes essential to ensure you’re meeting your micronutrient needs.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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