Why Am I So Short of Breath in the Third Trimester?

During pregnancy, a woman’s body undergoes numerous changes, and while some symptoms are widely discussed, others may feel a bit more concerning. One such symptom, especially in the third trimester, is shortness of breath. As your pregnancy progresses, you may notice that it feels harder to catch your breath or that you become more winded after simple tasks. While this can be disconcerting, it’s often a natural part of the pregnancy experience, especially in the final weeks.

In this article, we’ll explore the reasons why shortness of breath is common during the third trimester, how it can be managed, and when it’s important to seek antenatal care. We’ll also discuss how certain antenatal exercises, like prenatal yoga, can help improve breathing and overall well-being as you prepare for the arrival of your baby.

What Causes Shortness of Breath in the Third Trimester?

It’s important to understand that shortness of breath during the third trimester is generally considered normal, though it can be uncomfortable. Several physiological changes contribute to this feeling, some of which are temporary, while others might persist until your baby is born. Here are the most common reasons why you might feel short of breath during this stage of pregnancy:

1. Increased Pressure on the Diaphragm

As your baby grows, your uterus expands to accommodate the developing baby. By the third trimester, your uterus is pushing upwards into the diaphragm, the muscle that helps you breathe. This pressure reduces the amount of space your diaphragm has to move freely, making it more difficult to take deep breaths. You may notice that you feel more winded when performing activities that require exertion, even simple ones like walking or climbing stairs.

2. Hormonal Changes and Relaxation of Ligaments

The hormone relaxin, which increases during pregnancy, helps to soften and loosen the ligaments and joints in your body in preparation for childbirth. While this is necessary for labour and delivery, it can also affect the muscles and joints in the rib cage, which may cause some discomfort and contribute to feelings of breathlessness.

3. Increased Blood Volume

During pregnancy, your blood volume increases significantly to support both your body and the growing baby. This increase in blood volume can put extra pressure on the lungs and heart, which in turn can make breathing more difficult. Your body is working harder to circulate oxygen for both you and your baby, which can leave you feeling out of breath more easily, especially when lying down or trying to sleep.

4. Posture Changes and the Growing Belly

As your pregnancy progresses, your centre of gravity shifts to accommodate the growing baby. You may notice that it’s more difficult to sit or stand up straight, and that you tend to slouch. This can put extra pressure on your chest and lungs, making it harder for your body to take full breaths.

5. Increased Oxygen Demand

During pregnancy, your body requires more oxygen to support the growing baby. As the third trimester approaches, your baby’s growth rate increases, and you may find that you need to breathe more rapidly or deeply to meet the oxygen demand for both you and your baby. This can sometimes result in feelings of breathlessness, even during routine activities.

How to Cope with Shortness of Breath During Pregnancy

While shortness of breath can be frustrating, there are several steps you can take to alleviate this symptom and manage it more effectively. The key is to listen to your body and make adjustments as needed to reduce strain on your respiratory system.

1. Practice Proper Posture

Improving your posture can have a significant impact on your ability to breathe more easily. Try to stand tall with your shoulders back and your chest lifted. Avoid slouching, as it can compress your lungs and make it more difficult to take deep breaths. When sitting, try to sit up straight, keeping your spine aligned. Using a supportive chair and avoiding prolonged periods of sitting in one position can also help.

2. Sleep Positioning for Better Breathing

Sleep can become more challenging in the third trimester, especially when it comes to finding a position that allows for easier breathing. The pressure from your growing uterus may make it harder to sleep comfortably, and you may find that you wake up short of breath during the night.

Sleep on your side: Sleeping on your left side is generally recommended during pregnancy because it improves blood flow and oxygen supply to both you and your baby. This position can also reduce pressure on the diaphragm, making it easier to breathe.

Elevate your upper body: If you experience shortness of breath at night, try propping yourself up with pillows to raise your upper body. This can help reduce the pressure on your diaphragm and chest, promoting easier breathing.

3. Engage in Prenatal Yoga for Better Breathing Control

Antenatal yoga can be incredibly beneficial for improving your breathing during pregnancy. Many yoga for pregnancy classes focus on deep breathing exercises, which can help you to relax and breathe more deeply. Breathing exercises can strengthen the muscles involved in respiration and improve lung capacity, helping to alleviate feelings of breathlessness.

Diaphragmatic breathing: This technique encourages you to breathe from your diaphragm rather than shallow chest breathing. By practising deep, slow breaths, you can maximise the amount of oxygen entering your lungs and ease the feeling of shortness of breath.

Prenatal yoga poses: Certain pregnancy yoga poses can help open up the chest and improve lung function. Poses such as cat-cow stretch or child’s pose can help stretch the chest and diaphragm, while seated forward bends may help relieve tension in the ribs and upper back, making it easier to breathe.

4. Stay Active with Light Exercise

Maintaining an active lifestyle during pregnancy is key to managing shortness of breath and improving overall fitness. Regular antenatal fitness activities, such as walking, swimming, or gentle cycling, can help improve your cardiovascular health, making it easier for your body to cope with the increased demands of pregnancy.

Start slow: If you find yourself short of breath after moderate activity, it’s important to pace yourself. Start with short walks or stretching exercises and gradually build up your stamina as you feel more comfortable.

Avoid overexertion: While exercise is important, it’s equally crucial not to overexert yourself. Listen to your body and take breaks when needed.

5. Ensure Adequate Oxygen Supply

Ensuring that your body is receiving enough oxygen throughout the day is crucial during the third trimester. You can achieve this by:

Spending time outdoors: Fresh air and natural environments can help improve oxygen levels. Try to spend some time outside each day, particularly if you feel stuffy or congested indoors.

Stay hydrated: Dehydration can exacerbate feelings of breathlessness. Drinking plenty of water can help ensure that your blood volume remains adequate, which in turn supports easier breathing.

6. Attend Antenatal Appointments Regularly

Regular antenatal appointments allow your healthcare provider to monitor your progress and address any concerns you may have, including shortness of breath. Your provider can assess whether your breathing issues are related to normal pregnancy changes or if they may be a sign of something more serious, such as anaemia or a respiratory condition.

Antenatal scans and checkups can help identify any underlying issues that might be contributing to your shortness of breath.

If shortness of breath becomes severe or is accompanied by symptoms such as chest pain, dizziness, or swelling in the legs, it’s important to contact your antenatal clinic immediately.

7. Relaxation and Stress Reduction

Stress can exacerbate feelings of breathlessness, so it’s essential to take steps to relax and calm your body. Engaging in activities such as prenatal massage, relaxation during pregnancy, or meditation can help lower stress levels and support your overall well-being.

Prenatal massage can target areas of tension in your back, shoulders, and chest, helping to relieve pressure on the respiratory system and promote easier breathing. Additionally, regular relaxation can improve your body’s ability to cope with the changes of pregnancy, making it easier to manage breathlessness and other discomforts.

When to Seek Medical Attention

While shortness of breath is usually a normal part of pregnancy, certain symptoms may require medical attention. If you experience any of the following, it’s important to seek help from your healthcare provider immediately:

Shortness of breath that is sudden or severe, especially if it occurs at rest or during sleep.

Difficulty breathing that does not improve with repositioning or relaxation techniques.

Chest pain, tightness, or a racing heart rate.

Swelling in your legs, ankles, or feet.

Coughing, wheezing, or any signs of a respiratory infection.

If you have concerns about your breathing or any other pregnancy-related symptoms, do not hesitate to contact your antenatal clinic or seek guidance from your midwife or doctor.

Conclusion

Shortness of breath during the third trimester is a common experience, and while it can be uncomfortable, it is usually due to the many physiological changes occurring in your body as it prepares for childbirth. By practising proper posture, engaging in prenatal yoga, maintaining regular antenatal checkups, and staying active with moderate exercise, you can manage this symptom and continue to enjoy the final months of your pregnancy.

Always listen to your body and seek antenatal support if you feel your symptoms are unusual or cause concern. With the right strategies and care, you can ensure a healthier and more comfortable pregnancy as you approach the birth of your baby.