How to Breathe Easier in the Third Trimester

Tips for Managing Breathlessness

You're walking across the room and suddenly—you're out of breath. Not just winded, but really breathless. You pause, put a hand on your belly, and try to catch a full inhale that never quite seems to come. It's a strange feeling, especially when you're not even doing anything intense. And while it might feel unsettling, it's actually one of the most common physical shifts in the third trimester.

As your baby grows and your uterus rises, your diaphragm and lungs are quite literally being squeezed. There's less space to breathe deeply, even though your body is working harder than ever. And while this sensation usually isn't a cause for concern, it can feel overwhelming—especially when paired with pregnancy fatigue, emotional shifts, and that all-consuming third-trimester discomfort. The good news is that there are mindful, body-supportive ways to work with your breath and make space for ease, even now. With a few intentional changes, you can create more comfort, oxygen flow, and calm in your day.

Let's explore what's happening, how to gently shift it, and ways to reconnect with your breath as a tool—not a struggle.

Why Late Pregnancy Breathlessness Happens

It's all about pressure and positioning.

By the time you're well into your third trimester, your uterus has expanded significantly—up to 500 times its original size. That's incredible, but also... a bit crowded. This expansion pushes your diaphragm upward by several centimeters. The diaphragm, your main breathing muscle, usually moves up and down like a bellows, helping your lungs draw in oxygen and release carbon dioxide. When it's compressed, that bellows function gets limited. Your lungs can't fully expand, which makes even normal breathing feel short or shallow.

Add to that elevated progesterone levels (which naturally make you breathe more deeply and rapidly), plus water retention that can cause minor swelling in the airway—and it's no wonder you feel like you're gasping after folding laundry.

6 Gentle Ways to Support Your Breath and Body

You don't need to power through discomfort. Small shifts can make a big difference. Here are some techniques that can bring gentle relief and a sense of groundedness, starting today.

1. Reset with Upright Posture (and Ditch the Slouch)

Poor posture—especially the rounded, slouchy kind we default to when we're exhausted—makes breathing harder.

Try this reset:

• Sit on the edge of a chair or birth ball.
• Align your ears over your shoulders, and shoulders over hips.
• Let your ribs lift slightly away from your belly.
• Imagine a string pulling the crown of your head gently upward.

This opens up your rib cage and allows your lungs more space to expand. It's subtle but powerful—and often instant.

2. Practice Diaphragmatic Breathing (with a Pregnancy Twist)

True "belly breathing" can be tricky in late pregnancy, but you can still engage your diaphragm with a modified approach.

Here's how:

• Place one hand on your side ribs and the other just under your collarbone.
• Inhale slowly through your nose for a count of 4. Feel your ribs expand outward.
• Hold for 2 counts.
• Exhale gently through your mouth for a count of 6.
• Repeat 5–10 rounds.

Even just a few minutes a day can regulate your nervous system, reduce anxiety, and ease the sensation of breathlessness.

3. Try the Cat-Cow Stretch to Create Space

This gentle movement—borrowed from prenatal yoga—helps shift baby's position and creates more room for your lungs.

How to do it:

• Get on all fours, wrists under shoulders and knees under hips.
• Inhale as you arch your back slightly, lifting your tailbone and chest (cow pose).
• Exhale as you round your back, tucking your pelvis and chin (cat pose).
• Move slowly with your breath for 1–2 minutes.

Bonus: It's also a great way to ease back tension and support baby's optimal positioning.

4. Sleep Propped Up for Nighttime Relief

Lying flat can compress your lungs even more, especially later in pregnancy.

Tip:

• Use a wedge pillow or prop 2–3 pillows to elevate your upper body.
• A semi-reclined position can ease breathlessness and improve circulation.
• Some mamas find sleeping in a recliner the most comfortable during this stage.

This small switch can make a huge difference in how rested and oxygenated you feel.

5. Let Nature Support You (Literally)

Sometimes, the best breathwork is simply getting outside.

Fresh air, the scent of plants, the feel of the sun—it all invites your nervous system to soften.

Try this mindful moment:

• Step into your yard, balcony, or open window.
• Place one hand on your belly, one on your chest.
• Inhale through your nose and picture your breath circling your baby.
• Exhale and release tension from your face, jaw, and shoulders.

Even five minutes outdoors can bring more oxygen, more presence, and more peace.

6. Hydrate & Move Gently Throughout the Day

Mild dehydration can actually worsen shortness of breath. Keep water with you and sip regularly. Gentle movement—like a slow walk or some prenatal stretching—can also encourage baby to shift and take pressure off your diaphragm.

When to Call Your Provider

Breathlessness is common, but certain symptoms shouldn't be ignored. Reach out if you experience:

• Chest pain or pressure
• Dizziness or fainting
• Heart palpitations
• Shortness of breath that worsens suddenly or occurs at rest

Always listen to your body. If something feels off, trust yourself—it's better to be safe and supported.

Your breath is sacred, even now. Your body is doing sacred, expansive work—even when it feels tight and breathless. Remember, this is a temporary state, not a failure. You're not doing anything wrong. You're doing something extraordinary.

When the air feels hard to come by, come back to yourself. Even one slow, conscious breath can be an anchor in the storm.

You know your body best. Trust that wisdom, and keep moving gently. 🌿