Pregnancy brings joy but also uncertainty. Hormonal changes can intensify anxiety, especially in the first and third trimesters.
4-7-8 Breathing Technique
- Inhale through nose for 4 seconds
- Hold breath for 7 seconds
- Exhale through mouth for 8 seconds
Repeat 3–4 times. This activates the parasympathetic nervous system.
Other Helpful Practices
- 10-minute morning walks in natural light
- Journaling your thoughts before bed
- Talking to your partner or a trusted friend
- Prenatal yoga (safe poses after 12 weeks)
- 5-4-3-2-1 grounding: 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste
When to Seek Help
If anxiety interferes with sleep or daily activities for more than 2 weeks, please speak with your OB-GYN. You are not alone — support is available.
Indian Helplines:
iCall (TISS): 9152987821
Vandrevala Foundation: 1860-2662-345 (24/7)