Last Updated on 24 November 2023 by Bukhosi Moyo
It is common to feel out of breath in early pregnancy.
This is because your body is producing more blood and hormones, which can make your heart work harder.
You may also be carrying more weight around your chest and abdomen, which can make it harder to breathe deeply.
In this post, we’ll break down why this happens and how you can cope with it.
Key Facts
- Breathlessness is common in early pregnancy due to hormonal changes, increased blood volume, and the growing uterus.
- Coping strategies include taking it slow, avoiding strenuous exercise, getting enough sleep, eating a healthy diet, staying hydrated, and using relaxation techniques.
- Seek medical attention if you experience severe chest pain, fainting, or a bluish tint to your lips or fingers.
- Regular prenatal check-ups and open communication with your healthcare provider are crucial for a healthy pregnancy.
- Understanding the causes of breathlessness can provide reassurance, and every pregnancy is unique.
Early Pregnancy Changes
Early pregnancy can bring about a number of changes to your body and mind, both physical and emotional.
Some of the most common early pregnancy changes include:
- Missed period: This is often the first sign that you may be pregnant.
- Breast tenderness and swelling: Your breasts may start to feel sore and swollen as early as a week or two after conception. This is due to hormonal changes that are preparing your breasts for breastfeeding.
- Morning sickness: Nausea and vomiting are very common symptoms of early pregnancy. They are thought to be caused by the hormone hCG, which is produced by the placenta. Morning sickness can occur at any time of day, but it is often worse in the morning.
- Fatigue: Feeling tired is another common early pregnancy symptom. This is because your body is working hard to support your growing baby.
- Frequent urination: As your uterus grows, it puts pressure on your bladder, which can make you feel the need to urinate more often.
- Mood swings: Pregnancy hormones can also cause mood swings. You may feel happy one minute and crying the next. This is normal and usually goes away after the first trimester.
Out Of Breath Early Pregnancy Causes
There are a few possible causes of breathlessness in early pregnancy:
- Increased progesterone levels: Progesterone is a hormone that is produced in higher levels during pregnancy. It causes you to breathe more deeply, which can make you feel out of breath.
- Increased blood volume: Your blood volume increases by up to 50% during pregnancy. This extra blood can put pressure on your lungs, making it harder to breathe.
- Growing uterus: As your uterus grows, it pushes up against your diaphragm, which is the muscle that helps you breathe. This can also make it harder to breathe deeply.
- Anemia: Anemia is a condition in which your blood does not have enough red blood cells to carry oxygen to your tissues. This can make you feel tired and out of breath.
- Heart or lung problems: If you have a heart or lung condition, such as asthma or COPD, your breathlessness may be worse during pregnancy.
Coping Strategies
Here are some coping strategies for shortness of breath in early pregnancy:
- Take your time: Don’t rush when you’re doing activities. If you start to feel breathless, stop and rest for a few minutes.
- Avoid strenuous exercise: Until your body has adjusted to the changes of pregnancy, it’s best to avoid strenuous exercise. Instead, focus on gentle activities such as walking, swimming, or yoga.
- Get enough sleep: When you’re well-rested, you’re better able to cope with breathlessness. Aim for 7-8 hours of sleep per night.
- Eat a healthy diet: Eating nutritious foods will give you the energy you need to get through the day. Avoid processed foods, sugary drinks, and excessive caffeine.
- Stay hydrated: Drink plenty of fluids throughout the day to help prevent dehydration, which can make breathlessness worse.
- Change positions: If you’re sitting, stand up and walk around for a few minutes. If you’re standing, sit down and elevate your feet.
- Breathe deeply: When you feel breathless, try to diaphragmatic breathing. This type of breathing, also known as belly breathing, can help to improve your breathing efficiency.
- Use a fan: A fan can help to circulate the air around you and make it easier to breathe.
- Wear loose-fitting clothing: Tight clothing can restrict your breathing, so it’s best to wear loose-fitting clothing during pregnancy.
- Elevate your head when you sleep: Elevating your head when you sleep can help to improve your breathing. You can do this by using an extra pillow or two, or by propping up the head of your bed with a wedge.
- Talk to your doctor: If you have any concerns about your shortness of breath, talk to your doctor. They can help you determine the cause of your shortness of breath and recommend ways to manage it.
When To Seek Medical Attention
While breathlessness is common in early pregnancy, some signs warrant immediate medical attention, such as severe chest pain, fainting, or a bluish tint to your lips or fingers.
Always keep up with your prenatal check-ups, and be open with your healthcare provider about any concerns you have.
They’re there to support you through this journey.
Take Away
In conclusion, breathlessness in early pregnancy is a common experience, and understanding why it happens can provide reassurance.
By staying active, maintaining good posture and breathing habits, and seeking medical advice when needed, you can navigate this symptom with confidence.
Remember, every pregnancy is unique, so don’t hesitate to reach out to your healthcare provider if you have questions or concerns.
Your health and the health of your little one are what matter most during this incredible journey.
