Navigating pregnancy fatigue demands mastering the art of maximizing ultradian rhythm breaks. Understanding this biological cycle becomes paramount for combating tiredness effectively. To enhance recognition of one’s ultradian rhythm, setting regular break reminders every 90 minutes is recommended. When that time goes by, ask yourself, “How am I feeling right now?”
- If the answer is “I’m feeling good.” GREAT! Take a break anyways. This will help to ensure you continue feeling good all day.
- If the answer is tired, spacey, hungry, thirsty, unfocused, groggy or nauseous – ask yourself “Have I been feeling this way for a while?” If yes, adjust the timer so your break intervals are more frequent.
Regularly setting reminders every 90 minutes can help you figure out the best break schedule for your body’s changes. While adults usually work for 90 minutes then rest for 10-20 minutes, being pregnant means you may need to adjust this based on how your body feels.
15 Top Ultradian Rhythm Breaks Ideas For Pregnancy
Feel free to mix and match from the following options for a total of 10 to 20 minutes, or as long as you can manage, to incorporate these effective pregnancy fatigue tips.
1. Take a Restroom Break
Take a moment for baby love breaks, where you can connect with your baby by rubbing your belly, taking deep breaths, and offering silent blessings. These breaks can help reduce pregnancy fatigue by providing mental and emotional refreshment.
2. Sip on a Cup of Tea or Water
Focus on the taste of the water or tea and really savor it. This simple act is a wonderful way to enhance your enjoyment of the small pleasures in your day and can help reduce pregnancy fatigue by keeping you hydrated.
3. Go Outside
During pregnancy, take time to immerse yourself in nature. Use your senses to observe your surroundings and disconnect from distractions like your phone. This can help reduce pregnancy fatigue by providing a refreshing change of scenery and mental clarity
4. Listen to a Guided Meditation
Pregnancy meditation enhances the quality of rest, offering sessions ranging from short 5-minute to deep 25-minute options with various themes like bonding with the baby, releasing tension, improving sleep, easing anxiety, and boosting energy. Here’s a free guided meditation for you.
5. Enjoy a Snack in a New Spot or Environment
During break time, opt for protein-rich snacks to help reset and rejuvenate, which can be beneficial in reducing pregnancy fatigue. Enjoying your snack in a new environment allows for mindful relaxation and further aids in your overall well-being.
6. Give Yourself Permission to Space Out and Daydream
Engaging in intentional daydreaming and focusing on positive thoughts can boost productivity by helping your mind forge important connections. This practice can be particularly beneficial in managing pregnancy fatigue.
7. Gently Move Your Body
Take a brief walk or do some yoga stretches, even if you were previously sitting still, to break up the monotony and refresh your body without attracting undue attention.
8. Gaze Out the Window Noticing Shapes, Colors, and Scenes
Windows are such a blessing. Take a cue from your dog, and just be curious and watch the world do by for a couple of minutes.
9. Listen to 2-3 Minutes Calming Music
Put in your ear buds, find a new physical position different from what you had been doing, close your eyes, and let the music take you away!
10. Apply an Essential Oil or Lotion to Your Hands and Forearms
Enjoy a little dose of self-love by applying lotion or essential oils with care and attention. This simple act can help reduce pregnancy fatigue and provide a soothing, comforting break.
11. Choose Someone to Talk To
Call a loved one to check in or express your love and appreciation. This connection can lift your spirits and offer support during moments of fatigue.
12. Check Your Body Posture and Switch to a Contrasting Position
Take breaks to move differently, like stretching backward if you’ve been leaning forward, standing up if you’ve been sitting, or looking at far things if you’ve been focusing up close.
13. Use Lots of Calm Breathing
Try the simple breathing rhythm of inhaling for 2-3-4 counts and exhaling for 2-3-4 counts, extending the exhale to 6 or 8 counts, experimenting with different techniques like replacing the exhale with a sigh or placing a hand over your heart and another over your baby, feeling the rise and fall of your belly as you breathe down to your baby.
14. Dance
If you’ve got some privacy, dance away! Pick a lively rhythm if you’re feeling mentally tired, or go for a slow song and gentle sway if your body needs a break.
15. Pet an Animal
Cats and dogs can just be the best for ultradian rhythm breaks! There is something so soothing about petting an animal.
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