- by Jessica
- 0
- Posted on
Shortness of Breath in the Third Trimester: What Actually Helps
If you’ve noticed yourself getting out of breath doing simple things-walking, talking, or even just sitting- you’re not alone. Shortness of breath is very common in the third trimester and can feel uncomfortable and sometimes a little alarming).
As your baby grows, your uterus expands upward and puts pressure on your diaphragm, making it harder for your lungs to fully expand. Even though your body is getting enough oxygen, it can still feel like you can’t quite catch a full breath.
Why Shortness of Breath Happens in Late Pregnancy
Several changes contribute to this feeling:
- Your baby is pushing upward on your lungs
- Your diaphragm has less room to expand
- Pregnancy hormones affect breathing patterns
- Increased oxygen demand in your body
This is especially noticeable during activity but can happen at rest.
What Helped Me Feel More Comfortable
1. Sitting and Sleeping More Upright
This made the biggest difference for me.
What I used:
- Extra pillows to prop myself up
- A wedge pillow for better positioning
- A wedge pillow
Staying slightly elevated gave my lungs more room to expand.
2. Focusing on Posture
I didn’t realize how much posture affected breathing until I adjusted it.
What helped:
- Sitting up straight instead of slouching
- Rolling shoulders back to open up my chest
- Avoiding positions that compress your belly
- Lumbar support pillow
3. Slowing Down and Taking Breaks
This sounds simple, but it matters.
- Taking breaks when walking or standing
- Moving slower during everyday tasks
- Not pushing through the “out of breath” feeling
4. Wearing Comfortable, Non-Tight Clothing
Anything tight around your ribs or stomach can make breathing feel worse.
- Loose, stretchy clothing helped reduce pressure
- Soft waistbands made a noticeable difference
When to Talk to Your Doctor
Shortness of breath is normal in pregnancy, but you should reach out if you experience:
- Sudden or severe difficulty breathing
- Chest pain
- Dizziness or fainting
- A rapid or irregular heartbeat
It’s always better to check in if something feels off.