Kegel and Breathing Exercises in Pregnancy

Short answer: a Kegel exercise means squeezing the muscle group that holds in urine (the pelvic floor) for 3-5 seconds and releasing for the same length of time. 3 sets × 10 reps a day is enough, takes 5 minutes in total, and the effect is generally felt within 4-6 weeks. For breathing exercises the golden rule is: make the exhale longer than the inhale — you don't need to hold your breath in pregnancy. Below we explain both step by step, with a weekly plan.

When people think of exercise in pregnancy, walking and yoga usually come to mind. Yet the two exercises that contribute most directly to labour and recovery are far quieter: pelvic floor (Kegel) exercises and breathing exercises. Neither needs equipment, both take less than five minutes a day, and you can do them on the bus or while queueing.

This guide covers both step by step: which muscle to work, how many reps to do, the mistakes that waste the effort, and which breathing will serve you during labour. One note before you start: in a normally progressing pregnancy these exercises are generally considered safe, but if there's a risk of preterm birth, a cervical stitch, placenta praevia, or your doctor has advised rest, get approval first.

What Is the Pelvic Floor and Why Does It Matter?

The pelvic floor is the group of muscles closing the base of your pelvis like a hammock. It supports the bladder, uterus and bowel, and provides control over urine and stool.

In pregnancy this muscle is under pressure from two directions: it carries the weight of the growing uterus while pregnancy hormones loosen the connective tissue. The result is the picture most pregnant women recognise — small leaks of urine when sneezing, laughing or coughing.

A regularly exercised pelvic floor:

• Reduces the risk of stress incontinence during pregnancy and after birth
• Supports postnatal recovery
• Lets you consciously relax the muscle during labour — which matters as much as being able to squeeze it

That last point is often skipped. A Kegel isn't only a "squeeze" exercise; the muscle's ability to release fully on demand is part of the exercise too.

How to Do a Kegel Exercise (Step by Step)

1. Find the right muscle

The best-known method: squeeze as though holding in urine. The muscle group you feel is the pelvic floor. Do this test once, only to identify the muscle; making a habit of it while actually urinating isn't recommended for bladder health.

An alternative cue: think of the muscle you squeeze to hold in wind, and imagine drawing it up and in.

2. Get into a comfortable position

Starting on your back or side makes the muscle easier to feel. As you get used to it you can do them sitting and standing. Since lying flat on your back for long periods isn't advised after the second trimester, lying on your side or sitting is more suitable.

3. Squeeze, hold, release

• Draw the pelvic floor up and in
• Hold for 3-5 seconds
• Release fully for the same length of time
• Don't hold your breath; keep breathing normally

4. Complete the set

10 reps = 1 set. 3 sets a day. The total takes no more than 5 minutes.

The 4 most common mistakes

Mistake	Why it's a problem	The right way
Squeezing the stomach and buttocks too	The load shifts from the pelvic floor to other muscles	Put a hand on your stomach; it should stay relaxed
Holding your breath	Raises intra-abdominal pressure, working against you	Keep breathing while you squeeze
Skipping the release	The muscle tires and loses its capacity to relax	Give the release as much time as the squeeze
Overdoing it	More isn't better	3 sets a day is enough

Results are generally felt after 4-6 weeks of regular practice. Doing it for a week and stopping isn't much different, for the muscles, from not doing it at all.

Breathing Exercises in Pregnancy

Breathing exercises serve two separate functions: managing anxiety and tension through pregnancy, and meeting contractions in labour. The two call for different techniques.

Diaphragmatic (belly) breathing — the base technique

This is the foundation of every other technique.

1. Put one hand on your chest and the other on your stomach
2. Breathe in slowly through your nose — the hand that moves should be the one on your stomach
3. Breathe out through your mouth, taking longer than the inhale
4. Repeat for 5-10 rounds

If the hand on your chest is moving noticeably, you're breathing shallowly into the chest. Switching to belly breathing can take a few sessions.

You don't need to hold your breath in pregnancy

Most popular breathing techniques (4-7-8, box breathing) contain a breath-hold phase. That phase isn't necessary in pregnancy and isn't recommended: holding your breath for a long time raises intra-abdominal pressure and can cause blood pressure swings and dizziness. On top of that, the part that delivers the calm you're after is the slow exhale, not the hold.

So the two techniques below are adapted for pregnancy without a hold phase. You still get the full calming effect.

4-8 breathing — for falling asleep and for anxiety

• In through the nose for 4 seconds
• Out slowly through the mouth for 8 seconds
• Do 4-6 rounds

The only rule is that the exhale is longer than the inhale. If the counts feel like a strain, drop to a shorter ratio such as 3-6 or 4-6; what matters isn't the duration but that the out-breath is longer.

Wave breathing — for calming during the day

In (4) – out (6) – a short natural pause – repeat. Useful while queueing, before an appointment or when you wake at night, because it's easy to count and requires no breath-holding.

With either technique, if you feel dizzy, tingly or tight in the chest, stop immediately and return to normal breathing. Those sensations are a sign the technique doesn't suit you; don't push through, and mention it at your next appointment.

Breathing to use in labour

During a contraction the aim isn't to "beat" it but to go with it:

• Take a cleansing breath at the start of the contraction (in deeply, out for longer)
• Breathe slowly and deeply through the contraction, keeping the exhale long
• Take another cleansing breath when it ends

In the pushing stage, pushing while breathing out in short bursts is generally recommended over holding your breath and bearing down for a long time. What decides it here is your birth team's guidance in the moment.

A Simple 8-Week Plan

The plan below offers a gradual route for anyone starting from scratch. Each week builds on the last.

Week	Kegels	Breathing
1-2	2 sets × 10 reps a day, 3 sec hold	Diaphragmatic breathing once a day, 5 rounds
3-4	3 sets × 10 reps a day, 3 sec hold	Diaphragmatic breathing 10 rounds + 4-8 breathing in the evening
5-6	3 sets × 10 reps a day, 5 sec hold	4-8 breathing morning and evening + wave breathing during the day
7-8	3 sets × 10 reps a day + 10 quick squeezes	Contraction breathing practice: slow breathing for 60 seconds

The "contraction breathing practice" in the last row helps with birth preparation: setting a timer and breathing slowly for 60 seconds gets you used to the length of a real contraction.

If you struggle to build the habit, attach the exercises to an existing routine: a set of Kegels while brushing your teeth, 4-8 breathing as you get into bed. Baby Wallie's weekly AI programmes also schedule these two exercises around your pregnancy week and send reminders; you can see the details on the pregnancy tracker page.

After Birth: When Do You Start Again?

After a vaginal birth, Kegel exercises can generally be started gently in the first days as long as they aren't painful. After a caesarean, or if there was an episiotomy or tear, wait for your doctor's approval.

In the first weeks after birth the goal isn't hard work but "waking" the muscle again: short holds, few reps, a pain-free range. Review where you are with your doctor at the six-week check.

When Should You See a Specialist?

• If leaking hasn't improved after 6-8 weeks of Kegel exercises
• If you feel pain during the exercise
• If you can't find the right muscle at all
• If there's a feeling of pressure, heaviness or bulging in the pelvic area
• If there's pain during sex

Pelvic floor physiotherapy can be very effective in these situations; ask your doctor for a referral.

Related Guides

If you're curious how nutrition, sleep and exercise support one another through pregnancy, have a look at our pregnancy nutrition guide and our week-by-week pregnancy guide. To work out how many weeks along you are and your estimated due date, our pregnancy calculation article will help.

This content is for general information and does not replace medical advice. Consult your own doctor before starting an exercise programme.