When pregnancy occurs, almost from the first day, every woman thinks about the successful outcome of the matter, imagining how everything will happen. So that the upcoming birth does not frighten, but calms and instills confidence, you need to prepare yourself and your body in advance for a responsible procedure.
The proposed breathing exercises during pregnancy are performed in parallel with a set of physical exercises. The main goal of such activities is to fully supply the growing fetus with blood and, accordingly, oxygen. They are aimed at strengthening the abdominal muscles and improving the flexibility of the pelvic bones and spine, as well as ensuring the gradual adaptation of the pregnant woman’s blood vessels and heart to physical stress.
In addition, breathing exercises act as a kind of relaxation, a kind of relaxation that calms a woman. Well, the fact that proper breathing during childbirth reduces the load on all the woman’s organs and reduces painful sensations, is simply undeniable. However, without systematic training and self-concentration, realize this correct breathing during labor activity It's simply impossible.
Basic rules to follow
When performing exercises to train proper breathing, you should adhere to a number of simple requirements that make these exercises useful, correct and enjoyable for a pregnant mother. Remember that in between performing exercises, you should take a break for a break. You can close your eyes and breathe as you are used to.
You can train your breathing while in the following positions:
- lie on your side and raise your knees to your body;
- lie on your back, with your legs bent at the knees, put on the bed, resting on the soles of your feet;
- sitting on a chair;
- in the “lotus” or Turkish position;
- while walking.
Find a comfortable position for yourself and breathe healthily. You can turn on some light music. Practice both at home and in a group. It is good to combine the breathing used in yoga in various popular techniques. Outdoor exercise is great.
Types of breathing exercises
There are several types of breathing exercises, which depend on the organs and systems they are aimed at. So there is:
- Breathing through the diaphragm. This is how one learns to breathe when teaching academic vocals and other types of singing art.
To master this breathing technique, you need very little skill. Place one hand on your stomach and the other on your chest and breathe, taking deep breaths in and out. It is important to carefully ensure that the inhalation lifts and engages only the abdominal muscles, but the pectoral muscle remains unchanged. This effect is difficult to achieve immediately, because women, as a rule, breathe with their chests, and men with their stomachs. Breathing movements are carried out exclusively through the nose and inhalation and exhalation.
- Breathing through the chest. Using chest breathing, you can breathe in two different ways.
First way. Place your hands on your ribs and move your bent elbows to the sides. Make sure that during breathing movements, only the elbows move along with the rising ribs, but the chest and abdomen remain unchanged and remain at rest.
Second way. Place one hand on your stomach and the other on your chest. Here breathing is carried out purely according to “ female type“- while inhaling, only the chest moves, and the stomach remains unchanged.
In terms of time, such exercises on proper breathing can take from ten to thirty minutes, no more. It is important to pay attention to the fact that when performing breathing exercises, you should not make delays, both when inhaling and exhaling. Otherwise, your baby may not receive enough oxygen and experience an unpleasant condition called “hypoxia.”
Light breathing exercises
In addition to relaxation exercises, breathing exercises are also used, which usually precedes physical exercise and takes approximately five to ten minutes in duration. Such exercises subsequently significantly facilitate childbirth.
Breathing exercises during pregnancy, during gymnastic exercises, are suggested based on three basic breathing skills:
1. Breathing with the abdominal muscles. Place one hand on your stomach, the other on your chest and, after exhaling, inhale shallowly, using only your stomach. But the hand that remains on the chest remains motionless. This breathing is repeated three to four times. It is almost irreplaceable between periodically recurring contractions.
2. Already familiar breathing with the pectoral muscles. The hands also remain on the stomach and chest, and we inhale only through the chest, the stomach is not involved. Through such exercises you can breathe during the contractions themselves.
3. Breathing in fits and starts, short, separate movements. Here you should breathe quite quickly and loudly, managing to simultaneously inhale and exhale through your nose and mouth. This kind of breathing is often shown in movies. Usually it helps out when the first attempts appear and makes it possible to relieve the contraction itself with such breathing, reducing the pressure in the abdomen.
The impetus for the appearance of this article was a letter from Svetlana from St. Petersburg, so it was written in the form of answers to several questions from this letter. With her consent, I am publishing my answer, which turned out to be a very detailed commentary on the technique of performing breath-holds and their effect on the body of a pregnant woman.
1.What is the difference in the meaning of holding your breath on inhalation (after inhalation) and on exhalation?
These delays vary in technique
a) Those groups of intercostal muscles that primarily ensure the implementation of the delay: when holding inhalation, this inspiratory muscles, on exhalation - expiratory.
Thus, key point for correct execution inspiratory hold is an open, not closed glottis(it is checked so that we can always breathe a little more, while the sensations in the throat do not change in any way), and the delay itself is ensured exclusively tension of the inspiratory muscles.
Of course, this requires not only skill, but also regular training of the inspiratory muscles (in particular, when performing full breathing and other prana vyayamas), in otherwise these muscles simply cannot cope with their work and get tired quickly. In this case, a person who does not understand these mechanisms can replace the work of these muscles with a simpler and effortless closing of the glottis (figuratively speaking, “sealing” the throat from the inside).
It is no coincidence that I dwell on this point in such detail: when wrong performing an inhalation hold (i.e., if a person closes the glottis), for very a short time blood pressure rises, in particular in the arteries of the brain.
This is exactly what happens when they say that a woman " pushing on the head": the face turns red, blood vessels in the eyes burst, body temperature rises. And all this is “thanks to” one small nuance - the closing (closing) of the glottis.
With exhalation delays everything is simpler. In this case, the expiratory muscles compress the chest, after which the glottis closes, preventing air from entering the lungs. This does not carry any negative consequences for the body and also serves as one of necessary conditions to perform uddiyana bandha.
2. Is it necessary (can) be practiced during pregnancy? And for what?
So, with correct technique we have figured out the implementation of delays and now by default we will continue to talk about delays in their correct version. Now about their effect on the body.
In both cases (both when holding inhalation and exhalation), we are faced with the fact that for some time simultaneously:
a) we deprive the body of the opportunity to receive oxygen;
b) we deprive the body of the ability to remove carbon dioxide (it is clear that in addition to it, other compounds are also removed, but in in this case it's not important).
The only difference is that in the case delays in exhalation, carbon dioxide accumulates faster(because the body has not received the next portion of oxygen and the cells “have nothing to absorb” - all that remains is to remove it, working on the oxygen that remains in the blood).
That is why the exhalation delay is in any case shorter than the inhalation delay.
What happens to our deprived body?
The cells continue to continuously absorb oxygen and release carbon dioxide - thus, throughout the delay, the oxygen level in the blood decreases and carbon dioxide accumulates. The first one is called hypoxia(low O2 content, i.e. oxygen starvation), second - hypercapnia(high CO2 content).
This issue was dealt with in great detail and successfully by K.P. Buteyko (http://www.buteykomoscow.ru/,). 
In short - hypercapnia
has an extremely positive effect on the body's condition, because it contributes dilation of blood vessels and capillaries, and moreover - improves the apparatus cellular respiration
: the cell under such conditions begins to increase the number of mitochondria (as if “in reserve”) and thus increases its efficiency. This explains the positive effect when a person is in the mountains - there is less oxygen in the mountain air, because it is sparse, the body has to adapt and work more efficiently (in particular, it is for this reason that training camps for professional athletes in high altitude conditions have become so common).
If we consider this effect in relation to pregnant women, it becomes obvious unique opportunity prepare the body of mother and baby for childbirth: if this condition is familiar to him, then no hypoxia is scary anymore.
It would seem that everything is wonderful, and then let’s immediately give pregnant women breath-holds, and more. BUT.
The whole problem is that harm from these techniques with even slight inaccuracy in dosagecan more than cover all their benefits:
if you “overdo it” even a little, then the positive effect of hypercapnia will be replaced by a negative effect hypoxia
. Under conditions of prolonged lack of oxygen, the cell begins to “failure”, its functions are disrupted up to necrosis (death). The most oxygen-demanding organs in our body are the brain, kidneys, heart, liver - and in a pregnant woman, of course, also the fetus.
Can we really accurately determine at what point the training effect of such practices will be replaced by a destructive one, especially when we are talking not only about our adult body (which has long been formed and has certain resources for adaptation), but also only developing organism fetus?
Of course, if a woman has been practicing delays for a long time, her body has adapted to them. And she probably does them correctly. But you need to realize that this is in any casea certain risk, therefore, if you do it, do it “half-heartedly”. Even if in this case the effect will not be so “stunning”, but, firstly, it will be there in any case, and secondly, the likelihood of harming yourself and the baby will be reduced.
Particular attention should be paid to the most important and outwardly imperceptible period, when the direct formation of the organs and systems of the baby’s body occurs - first trimester pregnancy. Considering the risk of developing fetal hypoxia at this stage and its possible consequences, I highly recommend to expectant mothers exclude any holding of breath during the entire first trimester of pregnancy(up to 12-14 weeks).
That is why I do not give delays in their usual form in group classes- if I give, then to those who study with me constantly for several months and literally as pauses - for a second in the intervals after exhalation and after inhalation. But it happens quite rarely when I see that a woman is really ready - in particular, she is breathing well (slowly and rhythmically) throughout the entire asana practice.
And that is why it is more preferable long exhalation technique
: it gives the same positive effect of hypercapnia. Yes, at the same time we remove carbon dioxide from the body, but we do it very slowly and, moreover, at this moment no new oxygen is supplied - therefore CO2 accumulates, but not so much that the cell has time to become very “starved” for oxygen. In addition, such a long exhalation is ensured solely by the degree of efficiency of the expiratory muscles, resulting in their training. And this will be very useful to us during our attempts.
3. Obstetricians recommend pushing while holding inhalation (when the lowered diaphragm “presses” the baby down), but there is a downward flow of energy while exhaling, and I remember that it was on exhalation that we “pushed”? Right?
As we have already found out in point 1, the inhalation hold can be performed either with an open or with a closed glottis. Let's consider both options as applied to pushing.
A) Inhalation hold with closed glottis
This is a more common option for delay (in particular, it is the one that often accompanies the process of defecation).
Pros:
1. Efficiency. Attempts with such a delay are strong and powerful, because... the diaphragm lowered to the limit (and remaining in this position!) puts pressure on abdominal cavity above.
BUT a) it can be harmful for a woman, because... the likelihood of ruptures increases;
b) it can be harmful for the baby, because his body (skull bones, shoulders) with too strong attempts does not have time to adapt to the shape of the mother’s pelvis, i.e. the risk increases birth trauma.
2. Woman gets tired less, because there is no need to fully engage your abdominal muscles.
BUT the pushing period usually lasts about half an hour.
Minuses:
1. Opportunity muscle incoordination. In this case, pushing must necessarily be accompanied by tension in the muscles of the abdominal wall. And since abdominal muscle tension is not prerequisite By performing this delay (which, in general, is completely ensured by simply closing the glottis), situations arise in which the woman says that she “forgot how to push.”
2. A sharp increase in pressure
. Even if a woman has correct muscle coordination inevitably As a result of such efforts, blood pressure will increase. Of course, the whole question is to what extent this will happen, so it is very important to precisely regulate the duration of one such push - by the woman herself or by obstetricians - as well as to get quality rest between pushes.
b) Inhalation hold with open glottis
pros:
1. In this case it is inevitable The abdominal muscles "turn on", and this makes pushing effective - provided that the woman’s body is sufficiently prepared for such work. At the same time, the push itself turns out softer.
On the one hand, this can prolong the period of pushing (the most difficult for the baby), but on the other hand, it will allow the baby to better adapt to mother's pelvis(those. the risk of birth injuries is reduced), and there will also be more physiological For tissue of mother's perineum(as well as the vagina and even the cervix).
2. No pressure increase, as happens when the glottis is closed.
Minuses:
1. A woman must understand how this is done, and develop a skill in advance.
BUT, as I mentioned, in the opposite case with a closed glottis, there is no guarantee that the body will “understand everything that needs to be done” directly during the birth process.
2. Woman gets more tired, since it is necessary active work abdominal muscles. In this case, it is precisely due to this that the effectiveness of pushing is ensured, while in the case of a closed glottis, figuratively speaking, part of the work of the abdominal muscles is taken over by the closed glottis.
In fact, such attempts resemble groaning, coughing - and translated into our language this is... Ujjai! Therefore, the task of training the skill of such breathing within the framework of yoga classes for pregnant women seems to me more than real- and moreover, simply necessary.
Of course, this requires both explanation and frequent repetition in different variations of body position (not only in a meditative sitting position, which a woman obviously will not need during childbirth) - namely, in those positions in which she will be comfortable giving birth. And, besides, this does not happen right away and everyone succeeds - so patience is needed both on the part of the teacher and on the part of the students.
From a technical point of view, it is important to master the following points
1) Long slow exhalation with ujjai(preferably through the mouth with a relaxed lower jaw)
2) Tension (contraction, tightening) of the abdominal muscles (it is especially important to teach how to work with the transverse muscle)
3) Relaxation of the pelvic floor muscles
- and it's all simultaneously!
During the long nine months of pregnancy, a woman has to endure many different inconveniences, difficulties and uncomfortable sensations, which is why she latest dates Pregnancy seems like an eternity to her. All of them are associated with what the mother’s body undergoes while bearing a baby. This process continues from the first weeks until last days, in connection with which to replace one " side effects"Others come.
Different women do not experience different sensations during pregnancy to the same extent. Some are worried about heartburn, others -, others - constipation, etc. Itchy skin, venous network, and other manifestations may appear one by one or all at once. And in the last stages, shortness of breath is especially annoying. As the pregnancy progresses, it becomes more and more difficult for a pregnant woman to breathe, and sometimes it seems as if there is not enough air at all - neither for her nor for the baby.
Why is it difficult to breathe during pregnancy?
Difficulties with breathing, as a rule, appear already in the third trimester, when the tummy grows considerably (although it is possible earlier). And this phenomenon has a completely logical explanation.
As the uterus and fetus grow, all surrounding organs move apart. The stomach suffers from this (appears, bladder(under the pressure of weight, urination becomes noticeably more frequent), the intestines (due to tightness, peristalsis slows down - and urination appears) and, of course, the lungs. It comes to the diaphragm almost last, which turns out to be a positive point in this unpleasant phenomenon.
With each week of pregnancy, the uterus not only increases in size, but rises higher. In the third trimester, it begins to compress the diaphragm, making it difficult to breathe: it becomes increasingly difficult to bend forward, climb stairs, perform simple tasks - you experience shortness of breath with any effort. The stronger the pressure, the more severe the shortness of breath. Fortunately, this phenomenon is temporary and in most cases, 2-4 weeks before birth, the baby begins to descend into the pelvic area, taking up the starting position. Mom feels this mainly with a feeling of relief: finally she can breathe deeply! It seems like the last time it was a hundred years ago!
However, not all women's bellies drop before childbirth. But also, not everyone experiences such breathing difficulties - depending on your luck. It has been observed that tall women experience shortness of breath less frequently and to a lesser extent than petite mothers.
What to do if you have shortness of breath during pregnancy?
In fact, a good gynecologist should warn a primigravida woman about possible breathing problems during pregnancy. later. Moreover, he should also give you recommendations on how to alleviate the condition during attacks of shortness of breath. But if you are not very lucky with a doctor or you do not have such useful information for some other reason, we will try to help you.
First of all, I would like to say that with the onset of shortness of breath, you can find a positive moment and use these difficulties to practice breathing during childbirth. If by this time you have not yet mastered breathing techniques, then it’s time to take the issue seriously. Different types and breathing methods will not only help you feel better and provide your baby with enough oxygen during such difficult moments, but will also be useful to you during childbirth, when contractions will need to be alternated with pushing.
So, if it’s hard to breathe during pregnancy, then get on all fours, try to relax as much as possible, then take a deep, slow breath and exhale the same way. Repeat the exercise several times until you feel relief.
When you feel short of breath, it will become easier to breathe if you sit down on a chair or at least squat down, or even better, lie down. Try sleeping half-sitting if you also feel short of breath at night. Remember that you can’t lie on your back, and you also need to change positions often, don’t sit in one place, and walk around from time to time. Control your portions and try not to overeat - this can also cause shortness of breath.
Don't stop walking, even and especially when it becomes difficult to breathe. Take your spouse or girlfriend with you, but go to a park or square every day: the child must receive oxygen.
Don't panic when you suddenly find it difficult to breathe during pregnancy. Remember: this is a completely physiological phenomenon. But if suddenly you start to feel like you are about to suffocate, and your limbs and lips have turned a little blue, then it is better to call an ambulance and get advice. However, this rarely happens.
If you experience shortness of breath even in a calm state, or it becomes difficult for you to breathe even when talking, then you should definitely tell your doctor about this. Perhaps shortness of breath is associated with anemia or vegetative-vascular dystonia.
Thank God there is little time left to endure. Have an easy birth!
Especially for- Elena Kichak
No one will dispute the fact that the basis of the life activity of every human body is breathing. Such a stable expression “necessary as air” is absolutely true. A person can do without many things; for some time he can even exist without food and water. If a person is deprived of breathing and, as they say, “cut off his oxygen,” then just a few minutes later the consequences will become irreversible and deplorable. For human life as it begins with the first inhalation, so it ends with his last exhalation. However, let's not talk about sad things.
We'll talk about what important has correct breathing during pregnancy. Having mastered the technique of special breathing exercises, a woman will thoroughly prepare herself for the birth process, both physically and psychologically. In addition, execution breathing exercises helps not only the female body, but also the baby growing inside it, to adapt most quickly and effectively to new conditions.
While performing exercises, a woman may experience so-called respiratory discomfort - a state of difficulty breathing, accompanied by pain in the lungs and head, causing slight dizziness. This cannot be allowed! And if this uncomfortable state overtakes a woman, the exercise that provoked it should be stopped immediately. The only thing is that you shouldn’t give up doing it forever. It is worth trying to repeat this exercise after some time. If the situation does not improve and the state of respiratory discomfort again overtakes the pregnant woman, the exercise that provokes it should be excluded from the complex performed.
The only discomfort that is acceptable when performing a complex of breathing exercises is a slight and mild, short-term bodily pain that appears as a result of any physical action. Naturally, pain of this kind is associated with structural physiological changes body, so they are completely acceptable. However, if they are quite long and protracted, you should reconsider the correctness of the exercises performed.
Experts recommend resorting to breathing exercises daily, both separately grouped and in combination with other gymnastic exercises. The only thing is that you should adhere to a strictly limited time - the duration of breathing exercises should not exceed 10 minutes. Because the body of a pregnant woman is prone to a significant decrease in the level of carbon dioxide concentration in the blood. Consequently, frequent breathing will help to reduce it even more, which, of course, is not entirely correct and desired result, which, among other things, can cause dizziness. If a woman becomes dizzy, she should take a deep breath, stay in this state for 15-30 seconds, and then release the remaining air out. This will help get rid of discomfort and return the body to normal.
Basic breathing exercises are performed as follows:
- Chest breathing
The right hand should be placed on the stomach, the left hand on the chest opposite to it. Exhale completely, then take in as much air as possible into your lungs, while inhaling through your nose. It is especially important that the hand lying on the stomach is at rest at the moment and practically does not move. The hand on the chest should naturally rise due to the movement of the ribs and the lowering of the diaphragm when inhaling. After taking a full and deep breath, you should hold your breath for a few seconds, then slowly exhale the air through your nose.
- Holding your breath
While in any comfortable position, you should inhale deeply through your nose, hold your breath for 10 counts (later you can increase it to 20-30), and then sharply exhale the rest through your mouth.
- Irregular breathing
With your mouth slightly open and your tongue sticking out, you should inhale and exhale noisily (like a dog). The rhythm of breathing should be rapid: ideally, you should take one inhalation and exhalation per second. You can start with a 30-second exercise, gradually increasing the number of repetitions to 45-60 seconds.
- Shallow breathing
It's better (and easier) to do this exercise with your eyes closed. While in any comfortable position, you should breathe quickly, rhythmically and silently. In this case, it is desirable that the stomach is motionless, and only the upper part of the chest moves. The rhythm of breathing should be consistently constant: one second - inhale, one second - exhale. The duration of the exercise should be gradually increased, leading to the last phase of pregnancy to 60 seconds.
- Full breath
Take a comfortable lying position. Exhale completely from your lungs. Then, slightly lifting your stomach (abdominal wall), you should inhale slowly. At the end of the inhalation, hold your breath for a few seconds, then begin to slowly exhale the air, lowering first the chest and then the ribs. Do no more than 3-4 repetitions, otherwise unpleasant dizziness may begin.
- Abdominal breathing
One hand should be placed on the stomach, the other on the opposite chest. Exhale completely through your mouth. Then you should slowly inhale air through your nose, while inflating your stomach. In this case, the hand located on the stomach should move, and the one located on the chest should remain practically motionless. Next, you should exhale slowly through your mouth, while lowering the abdominal wall so that by the end of the exhalation the stomach returns to its original position.
Health to you and your baby!
Firstly, proper breathing of a pregnant woman gives the baby required amount oxygen as it moves through the birth canal; secondly, properly concentrated breathing allows you to control the process of the baby’s movement and speeds up its birth; thirdly, a woman’s correct breathing allows her to get rid of pain during childbirth. During the entire period intrauterine development, and even more so - in such a complex process as childbirth, the baby must uninterruptedly receive the required amount of oxygen through the umbilical cord, and proper breathing and physical activity women.
Pregnancy is accompanied by great changes in the body of the expectant mother, and this is not only the growth of the uterus and, accordingly, the abdomen, it is also an increase in the number of heartbeats per minute, blood thinning, and an increase in the elasticity and length of blood vessels. A pregnant woman, especially when her period exceeds 25 weeks, feels that her heartbeat has become faster than usual, and she may be bothered by shortness of breath with or without the slightest physical exertion. The lungs of a pregnant woman are ventilated more than usual in order to have time to saturate the blood with oxygen, and their volume even increases during this period.
How to learn to breathe correctly?
They increase the needs of the woman and child for oxygen and nutrients by 85 percent, and labor during labor - up to 250 percent, which must be corrected by the woman herself with the help of proper breathing.
1. A woman must learn not only to inhale air deeply, but also to exhale it deeply, so that stagnant air does not remain in the lungs. This exercise should be done several times a day, preferably sitting, focusing on both inhalation and exhalation, trying to push all the used air out of the lungs. You need to breathe as calmly and slowly as possible, preferably to a relaxing melody.
2. After the deep breathing exercise, the woman should relax and rest as much as possible - it is better to do this while lying down. You can listen to a pleasant melody and imagine beautiful pictures nature. Breathing during periods of rest should be calm, but not very deep - approximately as during sleep.
3. When breathing, a woman should pay attention to her chest, because during pregnancy it is most correct to breathe not with her shoulders, lifting them up, but chest, expanding it to the sides. This type of breathing allows you to saturate the entire area of the lungs. fresh air and, accordingly, oxygen, eliminating stagnant air. “Chest” breathing also removes the load from the pregnant woman’s abdomen, because when the lungs fill, the pressure goes not on the diaphragm and abdomen, but on the ribs.
4. During pushing, a woman should breathe very often, shallowly, this type of breathing is called “dog breathing,” but in no case should she hold her breath at all. Frequent breathing while pushing eliminates pain and allows you to concentrate not on painful sensations, but on breathing. This kind of breathing should be used when there is no need to push yet, but pushing has already begun - this will relieve unnecessary tension on the uterus.
5. After a period of rapid breathing, when the pushing has already subsided, the woman should remember about deep, calm breathing through the entire chest, and focus all her attention on it in order to provide the baby and herself with oxygen until the next pushing.
6. When a woman needs to push to push the baby out, the air should be retained in the lungs, not in the cheeks. You need to hold your breath and control the force of the push so that it increases gradually. After pushing, exhale the air, take a “deep” breath, then draw air into your lungs and push again.
7. Between pushes, a woman should focus all her attention on calm and even, deep breathing, because it calms the heartbeat, allows you to gain new strength before the next push, delivers oxygen to both mother and baby, relaxes and gives rest to all the muscles of the body.
8. At the birth of a baby, a woman, as a rule, breathes deeply and calmly - this is influenced, of course, by the fact that such a difficult stage in her and the baby’s life has been overcome.
9. Proper breathing during pushing, which a woman learned during the period of preparation for childbirth, will help her in the process of breastfeeding, because the baby always hears the mother’s heartbeat and breathing, and adapts to this rhythm. The calmer and more confident the mother is, the calmer her baby will be.
While doing exercises to develop proper breathing, future mom will help both yourself and your baby overcome the difficult period of childbirth without problems and pain. These exercises can be performed while lying in bed, immediately after waking up in the morning, sitting at your desk, or during the daytime rest, leaning back in your chair. The most important thing in these exercises is to focus not on the quantity of inhalations and exhalations, but on their quality and depth. A woman should feel how her lungs are saturated with oxygen, how breathing calms her, allowing her to get rid of bad thoughts and fears associated with the upcoming birth. While breathing deeply, a woman can listen to beautiful, calm music, stroke her belly, talk to her baby, enjoying these moments, believing in a prosperous future.
