15 Relaxing Things to Do While Pregnant That Soothe You

Pregnancy is often described as a magical journey, and in many ways, it truly is. Growing a tiny human inside you is an incredible, awe-inspiring experience. However, alongside the fluttering kicks and the excitement of seeing your belly grows, come significant physical and emotional transformations. Hormonal shifts can lead to mood swings, fatigue can be relentless, and the physical demands on your body – hello, backaches and restless nights! – are undeniable. It’s easy to feel overwhelmed or even guilty about needing a break.

But here’s the key insight: prioritizing relaxation isn’t selfish or a luxury; it’s a fundamental component of nurturing both yourself and the little life developing within you. Your well-being is intrinsically linked to your baby’s. When you reduce stress, you create a calmer internal environment, which can positively impact everything from your sleep quality and mood to your physical comfort and even your baby’s development. Think of relaxation as an investment in a healthier, happier pregnancy journey and a smoother transition into motherhood.

Getting stressed isn’t just an emotional state; it triggers physiological responses in your body. Hormones like cortisol and adrenaline are released, which, in excess over long periods, aren’t ideal for a developing fetus. Finding effective ways to unwind helps counteract these effects, promoting a state of balance and calm that benefits everyone involved.

So, let’s explore some wonderful ways you can integrate relaxation into your daily or weekly routine. Here are 15 soothing activities specifically chosen with pregnant women in mind, offering practical and safe suggestions to help you unwind and truly enjoy this extraordinary time.

The 15 Relaxing Things

Here is a list of activities designed to help you de-stress and feel more comfortable during your pregnancy. Each one offers unique benefits and can be easily adapted to fit into your life. Remember, the goal isn’t perfection, but rather finding moments of peace that resonate with you.

1. Take a Warm Bath (with caution)
   
   • Benefit: A warm bath can be incredibly soothing for tired muscles and help alleviate those common aches pains associated with pregnancy. The buoyancy of the water can also provide a wonderful sense of weightlessness, offering temporary relief from the pressure caused by your belly grows.
     
     It’s a simple yet effective way to create a calm, personal sanctuary where you can escape the day’s demands and simply relax. The warmth helps to improve circulation, which can be particularly helpful for reducing swollen ankles – a frequent complaint during pregnancy. Creating a serene environment with soft lighting or calming music can enhance the experience further, turning a simple bath into a therapeutic ritual.
     
   • Important Caution: While warm baths are lovely, it is crucial to avoid hot water. Water that is too hot can raise your core body temperature unsafely, which can be harmful to your baby, especially in the first trimester. Aim for lukewarm water – warm to the touch but not hot enough to turn your skin red or make you feel overheated. Always check the temperature before getting in and avoid staying in for excessively long periods if you feel yourself getting too warm.
     
2. Get a Prenatal Massage
   
   • Benefit: Oh, a prenatal massage is an amazing thing! Finding a certified prenatal massage therapist can work wonders on those pregnancy-related aches and pains. They are trained to understand the pregnant body’s changing needs and know which areas to focus on and which to avoid. Massage helps to release muscle tension, particularly in the back, hips, and legs, which bear increased weight as your belly grows.
     
     It also significantly improves blood circulation, helping to reduce swelling in areas like the ankles and feet. Beyond the physical benefits, the act of receiving a massage is inherently relaxing, reducing stress hormones and promoting a sense of calm and well-being. It’s a dedicated hour or so just for you, focusing solely on your comfort and relaxation.
     
   • Key Insight: It’s absolutely essential to seek out a therapist who is specifically certified in prenatal massage. Standard massage techniques might not be safe or effective for pregnant women. A certified therapist will use appropriate techniques, positioning (often using special pillows or tables to allow you to lie on your side comfortably), and pressure to ensure your safety and maximise the benefits.
     
3. Practice Gentle Yoga or Stretching
   
   • Benefit: Prenatal yoga or gentle stretching offers a fantastic combination of physical relief and mental relaxation. These practices help improve flexibility and strengthen muscles, particularly those supporting your back and pelvis, which can alleviate common pregnancy discomforts like back pain.
     
     The focus on mindful movement and breathing exercises, often incorporated into prenatal yoga, helps to calm the nervous system, reduce anxiety, and improve body awareness. This increased awareness can be incredibly beneficial as your body changes and can even help you connect with your baby. Many poses are specifically designed to open the hips and pelvis, which can be helpful in preparation for the actual birthing process.
     
   • Suggestion: Look for prenatal-specific yoga classes or reputable online videos tailored for pregnant women. These resources will guide you through safe and appropriate poses, avoiding anything that could put undue pressure on your abdomen or joints. Listen to your body and never push yourself beyond a comfortable limit. Even short sessions of gentle stretching can make a big difference.
     
4. Listen to Calming Music
   
   • Benefit: This might seem simple, but the power of music to alter your mood and reduce stress is scientifically proven. Listening to calming music can lower your heart rate and blood pressure, reduce the levels of stress hormones like cortisol, and create a peaceful atmosphere around you.
     
     Whether it’s classical, ambient, nature sounds, or any genre that you find soothing, taking even ten or fifteen minutes to simply sit or lie down and immerse yourself in calming melodies can quiet a busy mind and promote deep relaxation. It can also be a lovely way to connect with your baby, as studies suggest babies can hear and respond to sounds in the womb.
     
   • Implication: In a world filled with constant noise and stimulation, intentionally choosing to listen to calming music is an active step towards creating a more serene internal and external environment. This can have positive implications for managing the daily stresses of pregnancy and promoting a sense of peace.
     
5. Engage in Deep Breathing Exercises
   
   • Benefit: Breathing is something we do automatically, but conscious, deep breathing is a powerful tool for relaxation. When you’re stressed or anxious, your breathing tends to become shallow and rapid. By intentionally slowing down and taking deep breaths, you activate your body’s parasympathetic nervous system – the one responsible for rest and digestion – which counteracts the stress response.
     
     Deep breathing increases oxygen flow to your brain and body, promoting a sense of calm and clarity. It’s also an invaluable tool for managing pain and staying focused during the actual birthing process, making now a great time to practice.
     
   • How to Practice: Find a comfortable seated or lying position. Place one hand on your chest and the other on your belly. Inhale slowly and deeply through your nose, feeling your belly expand beneath your hand. Exhale slowly through your mouth, letting the air out completely. Repeat this for several minutes, focusing solely on the sensation of your breath.
     
6. Meditate or Practice Mindfulness
   
   • Benefit: Meditation and mindfulness are about training your mind to be present in the moment without judgment. This can be incredibly helpful during pregnancy when your mind might be racing with worries about the future, your changing body, or the impending arrival of your baby. Regular practice can significantly reduce anxiety, improve your ability to cope with discomfort or uncertainty, and foster a greater sense of inner peace.
     
     It helps you to observe your thoughts and feelings without getting carried away by them, promoting emotional resilience. Mindfulness can also help you appreciate the subtle changes happening in your body and connect more deeply with your pregnancy experience.
     
   • Getting Started: There are many guided meditations specifically for pregnancy available through apps or online. Start with just a few minutes a day and gradually increase the duration as you feel comfortable. The goal isn’t to empty your mind, but rather to gently bring your attention back to the present moment whenever your mind wanders.
     
7. Read a Book (for pleasure!)
   
   • Benefit: In our screen-saturated world, simply curling up with a good book can be a truly relaxing escape. Reading for pleasure allows you to step away from the demands of daily life and immerse yourself in a different world, providing a much-needed mental break.
     
     It reduces screen time, which can sometimes be stimulating rather than relaxing, and allows for quiet, focused relaxation without the constant pings and notifications of electronic devices. Whether it’s a gripping novel, a lighthearted romance, or an inspiring biography, getting lost in a story is a simple yet effective way to unwind and de-stress.
     
   • Insight: Making time for activities purely for enjoyment, like reading, is a form of self-care that nourishes your spirit and reminds you that your identity is more than just being pregnant. It’s about maintaining a connection to things you love outside of the pregnancy journey itself.
     
8. Take a Gentle Walk in Nature
   
   • Benefit: Spending time outdoors and getting fresh air has numerous benefits for both physical and mental well-being. A gentle walk in nature combines light exercise with the restorative power of the natural world. The rhythmic motion of walking is calming, and being surrounded by greenery, trees, or water can lower stress levels and improve mood.
     
     It’s a chance to disconnect from indoor pressures, breathe deeply, and enjoy the simple beauty around you. Even a short walk in a local park can provide a significant boost to your spirits and leave you feeling refreshed.
     
   • Tip: Choose flat, even surfaces to avoid trips or falls, especially as your belly grows and your balance shifts. Wear comfortable shoes and dress appropriately for the weather. This is also a great way to get some gentle exercise, which is beneficial for circulation and can help with managing those aches pains.
     
9. Enjoy a Cozy Nap
   
   • Benefit: Fatigue is a hallmark of pregnancy, particularly in the first and third trimesters. Ignoring the need for rest can exacerbate stress and leave you feeling depleted. Allowing yourself to take a cozy nap when you need one is not a sign of laziness; it’s a vital act of self-preservation.
     
     Napping restores energy levels, helps your body cope with the physical demands of pregnancy, and supports overall physical and mental recovery. Listening to your body’s signals and resting when needed is one of the most fundamental forms of self-care during this time.
     
   • Implication: Chronic fatigue can significantly impact your emotional state and ability to manage stress. Prioritizing rest through naps, even short ones, can have profound positive implications for your mood, patience, and overall enjoyment of your pregnancy.
     
10. Spend Time with Loved Ones
    
    • Benefit: Connection with supportive friends and family is a powerful antidote to stress and can combat feelings of isolation that can sometimes creep in during pregnancy. Spending time with loved ones provides emotional support, a listening ear, and opportunities for shared joy and comfort.
      
      Whether it’s a quiet chat over tea, a relaxed meal, or just being in each other’s company, these interactions nourish your emotional well-being and remind you that you’re not alone on this journey. Sharing your experiences, fears, and excitements with trusted individuals can significantly reduce anxiety.
      
    • Comparison: While solo relaxation is important, social connection offers a different but equally vital form of stress relief. Comparing the benefits, solo activities often provide quiet introspection and physical soothing, while social time offers emotional validation, laughter, and a sense of belonging. Both are crucial for a holistic approach to well-being during pregnancy.
      
11. Journal Your Thoughts and Feelings
    
    • Benefit: Pregnancy is a time of intense emotions – from overwhelming joy to moments of anxiety or uncertainty. Keeping a journal provides a private, non-judgmental space to process these thoughts and feelings. Simply writing down what’s on your mind can help you gain perspective, reduce the intensity of worries, and gain clarity. It’s a form of emotional release that can prevent stress from building up.
      
      Additionally, your journal will become a precious memory of your pregnancy journey, a tangible record of your experiences, hopes, and dreams during this unique time.
      
    • Insight: The act of putting your thoughts onto paper can create distance from them, making them feel less overwhelming. This simple practice can be incredibly empowering in managing the emotional rollercoaster that pregnancy can sometimes be.
      
12. Engage in a Relaxing Hobby (Knitting, Painting, etc.)
    
    • Benefit: Engaging in a hobby you love provides a creative outlet and a sense of accomplishment, which can be incredibly grounding and stress-reducing. Whether it’s knitting booties for the baby, painting a picture for the nursery, gardening, or any activity that requires focus and brings you joy, hobbies can help you enter a state of flow, where time seems to melt away and worries fade into the background. This focused engagement provides a mental break from pregnancy-related concerns and fosters a sense of calm satisfaction.
      
    • Implication: Making time for activities that are purely for your enjoyment reinforces your identity beyond the pregnancy and helps maintain a sense of normalcy and continuity with your pre-pregnancy self, which is important for emotional well-being.
      
13. Try Aromatherapy (with safe oils)
    
    • Benefit: Certain essential oils, when used safely and correctly, can promote relaxation and well-being through their scent. Aromatherapy can help to calm the nervous system, reduce stress, and even alleviate some common pregnancy discomforts like nausea or difficulty sleeping.
      
      Diffusing calming scents like lavender or chamomile can create a peaceful atmosphere in your home. Using diluted oils in a warm bath or for a gentle massage (check safety guidelines first) can also enhance relaxation.
      
    • Important Caution: It is absolutely crucial to check which essential oils are safe during pregnancy. Some oils should be avoided entirely, while others need to be heavily diluted. Always consult with a qualified aromatherapist or your healthcare provider before using essential oils during pregnancy. Only use high-quality, pure essential oils and follow recommended dilution guidelines. Avoid ingesting essential oils.
      
14. Have a Spa Day at Home (Face mask, Foot soak)
    
    • Benefit: You don’t need to go to a fancy spa to enjoy some pampering. Creating a spa-like experience at home can be incredibly refreshing and helps you feel cared for. Simple rituals like applying a hydrating face mask, giving yourself a gentle hand massage, or soaking your swollen ankles in warm water with Epsom salts can be wonderfully relaxing.
      
      This is about dedicating time to nurture your physical self, which in turn supports your emotional well-being. It’s a conscious act of self-care that helps you feel pampered and refreshed.
      
    • Tip: Make it an experience! Light some candles (safely!), play calming music, and unplug from your phone. Focus on the sensations and allow yourself to fully relax and enjoy the moment.
      
15. Simply Do Nothing!
    
    • Benefit: In a culture that often glorifies being busy, giving yourself permission to simply do nothing can be revolutionary, especially during pregnancy when there’s often pressure to “nest” or get things done.
      
      There will be days when you feel utterly exhausted, and the most relaxing thing you can do is absolutely nothing. This means not feeling guilty about lying on the couch, staring out the window, or just being still. It’s about listening to your body’s signals and allowing yourself the deep rest it needs.
      
    • Key Insight: This might be one of the hardest things for many people to do, but it’s arguably one of the most important. It’s about surrendering to the need for rest and recognizing that your body is working incredibly hard to grow a human. Giving yourself permission to simply ‘be’ is a powerful form of self-care.

Why Relaxation is Crucial During Pregnancy

Now that we’ve explored some practical ways to relax, let’s delve a little deeper into why making time for these activities is so incredibly important during pregnancy. It’s not just about feeling good in the moment; the implications for your long-term health and the healthy development of your baby are significant.

Let’s consider the dynamic between stress and relaxation. Stress, particularly chronic stress, triggers a “fight or flight” response in your body. This evolutionary mechanism releases hormones like cortisol and adrenaline, designed to help you respond to immediate threats. In the short term, this is useful. However, when stress is prolonged, these hormones remain elevated, leading to a cascade of negative effects throughout your system. This can impact your immune system, digestive system, sleep patterns, and even your cardiovascular health.

During pregnancy, the implications of chronic stress are even more pronounced. Elevated stress hormones can potentially impact placental function, blood flow to the baby, and even influence the baby’s developing stress response system. Studies suggest a correlation between high maternal stress levels and an increased risk of premature birth, low birth weight, and developmental issues later in the child’s life. While correlation doesn’t always mean causation, it strongly indicates that managing stress is a vital component of a healthy pregnancy.

Now, let’s compare this to the effects of relaxation. When you engage in relaxing activities, you activate the parasympathetic nervous system – the “rest and digest” system. This state promotes the release of feel-good hormones like oxytocin, lowers cortisol levels, slows your heart rate, and reduces muscle tension.

Here’s a comparison table highlighting some key differences between a stressed and relaxed state during pregnancy:

Feature	Stressed State (Chronic)	Relaxed State (Promoted by Relaxation)	Implications for Pregnancy
Hormone Levels	Elevated Cortisol, Adrenaline	Lowered Cortisol, Increased Oxytocin	High stress hormones potentially impact fetal development and placental function. Oxytocin promotes bonding and well-being.
Muscle Tension	Increased tension (especially neck, shoulders, back)	Reduced tension, relief from aches pains	Increased discomfort, potential for headaches and physical strain. Reduced pain and improved comfort.
Blood Pressure	Can be elevated	Tends to be lower or stable	Risk of pregnancy complications like preeclampsia. Better cardiovascular health for mother and baby.
Sleep Quality	Often poor, restless nights	Improved sleep onset and duration	Fatigue exacerbates stress and discomfort. Rest supports physical recovery and emotional resilience.
Immune Function	Can be suppressed	Tends to be stronger	Increased susceptibility to illness. Better ability to fight off infections.
Emotional State	Anxiety, irritability, feeling overwhelmed	Calmness, improved mood, emotional resilience	Negative impact on maternal mental health. Enhanced ability to cope with challenges and enjoy the journey.
Blood Flow	Can be restricted	Improved circulation	Potentially reduced nutrient/oxygen flow to the baby. Better delivery of essential resources.
Connection with Baby	Can be harder to focus and connect	Easier to tune in and feel connected	Missed opportunities for bonding. Enhanced ability to feel kicks and interact with the baby.

As you can see from this table, the implications of chronic stress compared to the benefits of relaxation are significant. Prioritizing relaxation isn’t just about feeling a bit better; it’s about actively creating an environment that is conducive to a healthy and thriving pregnancy for both you and your baby.

Beyond the physiological impacts, relaxation also has profound benefits for your emotional and mental well-being during pregnancy. It helps you navigate the emotional ups and downs with greater ease, reduces anxiety and fear surrounding the actual birthing process, and allows you to truly enjoy the journey. It gives you space to connect with your changing body, bond with your baby, and prepare mentally for motherhood.

Think of these relaxing activities as essential tools in your pregnancy toolkit. They empower you to take an active role in managing your stress levels and promoting a positive experience. Even incorporating just a few of these into your weekly routine can make a noticeable difference in how you feel, both physically and emotionally.

Conclusion

Navigating pregnancy is a marathon, not a sprint, and just like any endurance event, it requires moments of rest and recovery. We’ve explored 15 different ways you can intentionally bring more calm and relaxation into your pregnancy journey, from the simple comfort of a warm bath (remembering the safety precautions!) to the profound benefits of practices like meditation and prenatal massage. We’ve delved into why reducing stress isn’t just about feeling good, but about the crucial implications for your health and the healthy development of your baby.

The dynamic between stress and relaxation during pregnancy is a powerful one, with direct impacts on your physical comfort, emotional resilience, and even the environment in which your baby is growing. By choosing to prioritize moments of peace, you are actively nurturing both yourself and your little one.

Our key insight here is that there is no one-size-fits-all approach to relaxation. What works wonders for one pregnant woman might not resonate with another. The invitation is to try different activities, experiment with what feels good for your unique body and mind, and discover what truly soothes you during this special time. Maybe you’ll find immense comfort in the gentle sway of a birth ball, or perhaps spending time simply doing nothing brings you the most peace. The important thing is to listen to your body, honor your needs, and give yourself permission to rest and recharge without guilt.

Pregnancy is a fleeting chapter in your life, filled with anticipation and profound change. By making time for relaxation, you’re not just managing stress; you’re enhancing your ability to be present, to connect with your baby, and to truly cherish the amazing things your body is doing. So, go ahead, draw that warm bath, listen to that calming music, take those deep breaths, and enjoy every moment of your pregnancy journey. You deserve it, and your baby will thank you for it.

FAQ’s

What fun things can a pregnant woman do?

Pregnancy doesn’t mean putting your life on hold! There are tons of fun things you can still enjoy, with a few modifications where necessary. Think about activities that are low-impact and don’t involve a risk of falling or abdominal trauma. Going to the movies or enjoying a quiet dinner at a new restaurant are lovely ways to get out and spend time together. Taking a scenic drive to explore a nearby town or natural area can be relaxing and offer a change of scenery.

If your doctor approves, gentle swimming is fantastic as the water supports your belly and can alleviate aches pains and swollen ankles; it’s a great way to feel weightless. Planning a short, relaxing “babymoon” getaway before the baby arrives is a popular way to connect as a couple and enjoy some final quiet time.

Getting started on nesting and decorating the nursery can be a fun and productive way to channel your energy. You could also host a mocktail party with friends, get creative with a craft project, or attend prenatal classes like childbirth education or infant care to feel more prepared and connect with other expectant parents.

What activities do you do whilst pregnant?

The range of activities you can do whilst pregnant is wide and varied, encompassing both physical and relaxing pursuits. Gentle exercise is highly recommended, such as taking walks for fresh air, swimming which is easy on the joints, or participating in prenatal yoga or stretching classes. For relaxation, you can engage in practices like meditation, deep breathing exercises (which are also great for labor), listening to calming music, or spending time in nature.

Hobbies you enjoy, like reading, knitting, painting, or journaling your thoughts and feelings, are wonderful ways to de-stress. Social activities, like spending time with loved ones or joining a pregnancy support group, provide emotional support. Many women also spend time preparing for the baby’s arrival, which can include setting up the nursery (nesting) or attending prenatal classes. Ultimately, the best activities are those that make you feel good, are safe for pregnancy, and help you manage any physical discomfort or feeling stressed.

What can I take to relax during pregnancy?

When it comes to relaxation during pregnancy, the focus is primarily on non-medicinal methods to ensure the safety of both you and your baby. Safe and effective ways to relax include taking warm baths (making sure the water isn’t too hot), getting a prenatal massage from a certified therapist to relieve aches pains and tension, and practicing relaxation techniques like meditation, mindfulness, and deep breathing exercises.

Listening to calming music, engaging in gentle exercise like walking or prenatal yoga, and ensuring you get adequate rest, including naps when needed, are also highly beneficial.

Some people find comfort in calming teas, but it is absolutely essential to check with your doctor or a qualified herbalist first, as some herbal teas are not safe during pregnancy. It is crucial to strongly advise consulting with your healthcare provider before taking any supplements, herbal remedies, or over-the-counter medications for relaxation, as even seemingly harmless substances can have implications during pregnancy. Stick to proven, natural relaxation methods unless specifically advised otherwise by your doctor.