Week 31: 5 Effective Relaxation Techniques to Help You Right Now (Scientifically Proven)

Your belly is round, your to-do list is long, and at night you can hardly find a comfortable sleeping position. Welcome to week 31 of your pregnancy—a time filled with anticipation but also new challenges. You might be wondering whether the stress you're feeling is harmful to your baby. The good news is that light stress is completely normal and harmless. However, it is worthwhile to consciously integrate moments of relaxation into your daily routine now.

Why Stress Management is So Important in Week 31

By the 31st week of pregnancy, your baby already weighs about 1.5 kilograms and measures around 41 centimeters. It's gaining weight rapidly, and your body is also working hard. Your heart pumps almost 50 percent more blood, your organs are displaced, and the growing belly challenges your back.

Light stress does no harm—studies confirm this. Your body is designed to handle everyday stresses. It only becomes problematic when stress becomes chronic and you feel persistently overwhelmed. Then stress hormones like cortisol can reach your baby in higher amounts and affect its development.

That's why it's particularly valuable now to consciously take breaks and learn techniques that will help you even after the birth. Because let's be honest: life with a newborn won't be stress-free—but you can learn to handle it differently.

Signs of Too Much Stress

• Persistent sleep problems despite fatigue
• Frequent headaches or tension
• Irritability and quick overwhelm
• Concentration difficulties
• Racing heart or shortness of breath without physical exertion
• Withdrawal from social contacts

If you notice several of these symptoms, it's time to take active countermeasures.

Five Proven Relaxation Techniques for the Final Months of Pregnancy

1. Conscious Breathing – Your Secret Weapon Against Tension

The simplest and most effective relaxation technique is always with you: your breath. Conscious breathing activates your parasympathetic nervous system—the part of your nervous system responsible for rest and recovery. Studies show that just a few minutes of breathing exercises can measurably lower stress hormones.

The 4-7-8 Breathing technique is particularly effective: inhale through your nose and count to four. Hold your breath for seven counts. Exhale through your mouth while counting to eight. Repeat this four to five times. This technique calms not only you but also your baby, who feels your relaxation through the umbilical cord.

You can do this exercise anywhere: in the waiting room at the doctor's office, before going to sleep, during your lunch break, or when you feel tension rising.

2. Gentle Pregnancy Yoga

Yoga combines movement, breath, and mindfulness—a perfect combination for pregnant women. In week 31, you should focus on gentle, adapted exercises that relieve your back while strengthening your pelvic floor and legs.

Particularly soothing now are:

• The Cat-Cow movement (in a four-legged position) for a flexible back
• The Butterfly Pose to open the pelvis
• Side stretches while sitting for more space in the chest
• The Child's Pose (adapted with wide knees) for deep relaxation

Many midwives and yoga studios offer special pregnancy yoga courses. Online videos can also be a good alternative—just be sure they are specifically designed for the third trimester.

3. Progressive Muscle Relaxation by Jacobson

This technique is invaluable if you tend to get tense or have trouble switching off at night. The principle: You tense different muscle groups in turn for about five seconds and then consciously let go. This contrast helps you perceive tension and then release it deliberately.

Start with your feet and work your way up: calves, thighs, buttocks, abdomen (very gently!), hands, arms, shoulders, neck, face. The shoulder-neck region particularly benefits from this exercise, as many pregnant women store stress here.

A guided instruction (as audio) can help you find the rhythm at first. After a few sessions, you'll know the sequence by heart and can apply it anytime.

4. Visualization and Guided Meditation

Your brain does not completely differentiate between real experiences and vividly imagined ones—you can use this fact. Visualizations help you create an inner point of calm that you can return to anytime.

Try this exercise: Close your eyes and imagine a place where you feel completely safe and secure. Perhaps a beach at sunset, a forest in spring, or a cozy room with a fireplace. Take in all the details—colors, sounds, smells, temperature. Breathe deeply and visualize how with every exhale, tension falls away from you like wilted leaves from a tree.

Especially nice for pregnant women: visualize the connection to your baby. Imagine how the two of you are floating in a protective bubble of warm, golden light—safe, calm, connected.

5. Anchoring Calm Rituals in Daily Life

Relaxation works best when it becomes a habit. Small, regular rituals signal to your body: now it's time to wind down.

Effective relaxation rituals:

• Five minutes of stretching and conscious breathing in the morning before getting up
• Drinking a cup of herbal tea (suitable for pregnancy) peacefully—without your phone
• Evening walk where you consciously perceive nature
• Warm foot bath with lavender oil before going to bed
• Gratitude journal: note three pleasant moments from the day every evening
• Gentle belly massage with nourishing oil as a connection ritual with your baby

Choose one or two rituals that fit into your rhythm and practice them daily for at least two weeks. This way, they will become automatic relaxation anchors.

If Relaxation Alone Is Not Enough: When to Seek Help

Sometimes stress is not solely a matter of the wrong technique but has deeper causes. If you feel overwhelmed despite regular relaxation exercises, do not hesitate to seek support.

Talk to your midwife or doctor if:

• You feel permanently overwhelmed and hopeless
• Fear of childbirth paralyzes you
• You feel isolated from your partner or social environment
• Lack of sleep severely limits your quality of life
• You develop physical symptoms (persistent headaches, high blood pressure, premature contractions)

There are specialized counseling centers for pregnant women, psychological support, and even childbirth preparation classes that specifically address fears. You are not alone, and asking for help is a sign of strength, not weakness.

Your Personal Relaxation Plan for the Coming Weeks

Knowledge is one thing, implementation is another. To ensure that the relaxation techniques don't just remain a nice theory, create a realistic plan for yourself.

Week 1-2: Experimentation Phase
Try out all five techniques and observe which ones you like the most. Not every method suits every personality—and that's completely okay.

Week 3-4: Building Routine
Select two to three techniques and integrate them firmly into your daily routine. Set specific times (e.g., breathing exercise after waking up, yoga in the afternoon, progressive muscle relaxation before sleeping).

From Week 5: Deepening and Adjusting
Refine your practice. You may want to expand your yoga sequences or try new visualizations. Stay flexible and adjust to what your body needs at the moment.

Remember: relaxation is not a performance you have to deliver. It's not about meditating perfectly or taking the most complicated yoga position. It's about meeting yourself with kindness and signaling to your body: you are safe. You are allowed to let go.

Frequently Asked Questions About Relaxation During Pregnancy

Can I harm my baby with relaxation exercises?
No, on the contrary. Gentle relaxation techniques such as breathing, meditation, and adapted yoga are absolutely safe and beneficial for you and your baby. Just avoid intensive physical exertion, overheating, and positions that require lying on your back for long periods.

How long should I practice daily?
Even 10-15 minutes a day can make a significant difference. Quality matters more than quantity—better to practice briefly and regularly than to have one hour once a week.

What if I fall asleep during meditations?
That’s a sign that your body needs rest! Especially in the third trimester, sleep is precious. If you want to practice relaxation without falling asleep, try sitting instead of lying down.

Do relaxation techniques also help during childbirth?
Absolutely! Breathing techniques and visualizations are valuable tools during contractions. The more you practice them now, the more automatically you can call upon them when it matters.

My partner wants to support me—how can he help?
Wonderful! He can assist you with progressive muscle relaxation by reading the instructions, gently support you during yoga exercises, or simply create a quiet environment so that you can practice without interruptions. Doing breathing exercises together will also strengthen your connection.

Week 31 marks the beginning of the final intense phase before birth. Use this time not only to make practical preparations but also to find inner peace. Your baby senses your calm— and you are laying the foundation for a more composed approach to the challenges that parenthood brings. You can do this, one breath at a time.