Educational support only — never a replacement for prenatal care.
Resting energy expenditure rises through pregnancy — commonly ~300 kcal/day extra in trimesters 2 & 3. Breathing rate often quickens slightly.
4-count inhale, 6-count exhale. 5 minutes, twice a day. Great for calming and diaphragm awareness.
Cat-cow, gentle squats to a chair, side-lying leg lifts. Avoid supine positions after ~16 weeks.
Sip water often. Prioritize folate, iron, choline, and omega-3 rich foods.