Why Pregnancy Affects Your Nose
Pregnancy affects nearly every system in your body—including your nose. Hormonal surges and increased blood volume lead to swelling in the nasal tissues, which often causes persistent stuffiness.
What Is Pregnancy Rhinitis?
Pregnancy rhinitis is nasal congestion without infection or allergy that lasts for weeks. It typically appears during the second or third trimester and may include sneezing, a runny nose, or nighttime nasal obstruction.
The Science Behind It
Pregnancy rhinitis is nasal congestion without infection or allergy that lasts for weeks. It typically appears during the second or third trimester and may include sneezing, a runny nose, or nighttime nasal obstruction.
Why Nasal Breathing Matters During Pregnancy
Nasal breathing:
- Filters, humidifies, and warms air
- Delivers more oxygen to the placenta
- Improves sleep and mental clarity
- Supports calm by activating the parasympathetic nervous system
Drug-Free Tips for Nasal Relief
- Nasal strips (like Intake Breathing) to open airways
- Cool-mist humidifiers for moisture
- Saline rinses to clear mucus
- Hydration to thin secretions
- Elevated sleep posture to reduce nighttime congestion
Breathing Tips During Pregnancy
Breathing well becomes more important (and more difficult) as your body changes during pregnancy. Here are gentle, effective breathing tips you can try at home to support restful sleep, ease congestion, and stay calm:
- Gentle nasal massage
Use your index fingers to lightly massage the area around your nostrils and sinus cavities (just beside your nose and under the cheekbones). This can help improve circulation, reduce inflammation, and promote nasal flow. - Side-lying breathing
If nasal congestion is worse on one side, lie on the opposite side to help open up the blocked nostril. For example, if your right nostril feels stuffed, lie on your left side to promote drainage and airflow. - Diaphragmatic breathing while seated
Sit upright with feet flat on the ground, and place one hand on your belly. Inhale deeply through your nose, allowing your belly (not chest) to rise. Exhale slowly through your nose. This strengthens the diaphragm and helps bring calm. -
Posture awareness
Keep shoulders relaxed and your spine aligned. Poor posture restricts breathing—especially in later trimesters. Use a pillow behind your lower back when sitting, or a wedge pillow at night to support proper airflow.
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Use a nasal strip before bed
A magnetic nasal strip like Intake Breathing can physically open your nasal passages, reducing nighttime congestion and encouraging nose breathing. Drug-free and non-invasive, it's a safe add-on to your bedtime routine.
- Reinforce nose breathing habits before sleep
Place your tongue on the roof of your mouth, close your lips gently, and practice breathing only through your nose for 1–2 minutes before bed. This helps your brain re-learn the nose-breathing habit even when asleep.
Breathe Easier, For You and Your Baby
Supporting nasal breathing through simple tools and gentle routines helps you feel more energized, rest better, and provide optimal oxygen flow for your growing baby with Intake
