Shortness of breath in pregnancy

Feeling a bit puffed — walking up a flight of stairs, or even just talking and moving around — is very common in pregnancy, and for most people it’s completely normal. It can start surprisingly early, thanks to pregnancy hormones (progesterone actually changes how you breathe, making you take in more air), and it often becomes more noticeable later on as your growing uterus presses up against your diaphragm and lungs, leaving them a little less room to expand.

So if you find yourself getting breathless more easily than usual, it’s usually just your body adapting to pregnancy, not a sign anything is wrong. It tends to be at its most noticeable in the third trimester — and many people feel it ease a little in the final weeks once the baby “drops” lower into the pelvis and takes some pressure off the diaphragm.

A few things help you feel more comfortable. Take your time and don’t push through activities that leave you gasping — slow down, and rest when you need to. Good posture gives your lungs more room, so sit and stand tall rather than slumping, and at night, propping yourself up with an extra pillow or two can make breathing easier. Gentle, regular exercise (like walking or swimming) actually helps your overall stamina, even though it feels counterintuitive when you’re breathless — just at a pace where you can still hold a conversation.

The important part is knowing when breathlessness is not just normal pregnancy. Contact your midwife, GP or maternity unit — or call 000 if it’s severe or sudden — if your shortness of breath:

• Comes on suddenly or is severe
• Comes with chest pain, a racing or pounding heart, or feeling faint
• Comes with a cough, wheezing, or a high temperature
• Is accompanied by pain, swelling, redness or heat in one calf (together, breathlessness and a painful calf can signal a blood clot, which needs urgent care)
• Makes it hard to speak, or your lips or fingers look blue

These are uncommon, but they’re the reason it’s worth paying attention. It’s also worth mentioning breathlessness to your care team if you have asthma or a heart condition, or if you’re feeling very tired and breathless together, as pregnancy can unmask or worsen anaemia (low iron) — which is easily checked with a blood test and treated.

It can also be reassuring to understand what’s happening: your body is deliberately breathing a little more deeply to bring in extra oxygen for you and your baby, so that “air hunger” feeling is partly your system working harder on purpose. Being less fit than usual, or carrying extra weight, can add to it — but so can simple anxiety, and worrying about being breathless can itself make you breathe faster. If you notice that, slowing your breathing right down (a longer breath out than in) and relaxing your shoulders often settles it.

For the everyday, garden-variety puffing, though, be reassured: it’s a normal part of carrying a baby, it’s not harming you or them, and it settles after birth. Slow down, sit tall, prop yourself up at night, and give yourself permission to take the lift.