1. Breathing practices
Deep breathing: inhale deeply through your nose,
slowly filling your stomach with air,
then slowly exhale through your mouth. This
helps relieve stress and normalize
pressure.
“4-7-8” breathing: inhale for 4 counts,
hold for 7, exhale for 8 – helps
deep relaxation.
2. Meditation and sound therapy
Concentration meditation: listen
calm sounds, close your eyes, observe
with your breathing and feelings.
Singing bowl sound therapy: their vibrations
help adjust the body to
harmony, reduce anxiety and
improve sleep.
3. Yoga for pregnant women
Do light stretches, asanas on
relaxation (e.g., “child’s pose”
or “butterfly”).