Week 35: Finding Your Breath in the Final Stretch
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By week 35, you may have noticed that taking a full, deep breath requires more effort than it used to. Your uterus has risen high enough to press against your diaphragm, leaving less room for your lungs to expand. This is completely expected at this stage, but it can feel unsettling, especially when it catches you off guard during something as ordinary as climbing stairs or turning over in bed.
Why breathing feels different right now
The pressure on your diaphragm tends to ease a little once the baby moves lower into your pelvis — something that often happens in the final weeks. Until then, you may find that sitting upright or propping yourself with pillows at night gives your lungs a bit more room. Lying flat can make the breathlessness feel worse, so it is worth experimenting with your position, particularly when you are trying to sleep.
If you ever feel short of breath suddenly, experience chest pain, or notice your heart racing, contact your doctor, midwife or maternity clinic rather than waiting to see how it develops.
Breathing as a tool, not just a function
Beyond the physical changes, conscious breathing is one of the most practical things you can practise right now. Slow, deliberate breathing activates the part of your nervous system that encourages calm, which can be genuinely useful in the weeks ahead — whether you are managing discomfort, trying to sleep, or preparing for labour.
One approach many people find helpful is breathing in slowly through the nose for a count of four, then breathing out through the mouth for a count of six or eight. The longer exhale is the part that signals safety to your body. Even a few minutes of this can shift how you feel in a difficult moment.
Making rest feel more possible
Rest at 35 weeks is rarely straightforward. You may be waking frequently, feeling uncomfortable, or finding that your mind is busy with things to plan and worries to turn over. A few small adjustments can help:
- Use pillows to support your bump, back and the space between your knees when lying on your side.
- Try a short breathing practice before bed rather than scrolling or watching something stimulating.
- If you wake in the night and cannot return to sleep, slow breathing in the dark can be more restorative than getting up.
- Keep the room cool if you can — warmth tends to make breathlessness feel worse.
- Allow yourself to do less during the day without guilt; your body is doing an enormous amount.
Preparing for the weeks ahead
If you are thinking about labour, now is a good time to practise breathing techniques so they feel familiar rather than something you are learning under pressure. Many people find that having even one or two simple patterns they feel confident with — a slow breath in, a long breath out — gives them something to return to when things feel intense.
You do not need a formal class or a long practice session. A few quiet minutes each day, perhaps when you first wake or before you sleep, is enough to begin building that familiarity.
Questions worth bringing to your next appointment
Your doctor or midwife is a good person to talk to if breathlessness is affecting your sleep significantly, if you are unsure which breathing approaches might suit you, or if you have any concerns about how your body is feeling right now. It is also worth asking about what to expect in the coming weeks so you feel as prepared as you would like to be.
Further reading: NHS
This article is general information, not medical advice. For anything about your own health or your baby, please talk to your doctor or midwife.
