Welcome to Week 22 of your pregnancy journey! This journey has been incredible so far, and I’m excited to share what’s happening with baby, what changes I’m experiencing, and some of the ways I’m staying comfortable and active during this stage. Here, we’ll cover what to expect for both you and your baby during this week, along with some personal insights from my own experience as I navigate my fourth pregnancy.
What's Happening with Your Baby
At 22 weeks, baby is growing rapidly and is now about the size of an ear of corn or, for those who love a nostalgic reference, a classic Game Boy!. Here’s a glimpse into your baby’s development:
Hair Growth: Baby’s hair is starting to grow, including eyebrows and eyelashes. Some babies will have a full head of hair, while others might be born with little to none!
Lanugo Darkening: This fine layer of hair covering baby’s body may start to darken, depending on their natural hair color.
Increased Responsiveness to Sound: Baby can hear sounds more clearly now and even reacts to loud noises. Some moms even notice their baby jumping or moving in response to sudden sounds!
Floating Hair in Amniotic Fluid: If you get an ultrasound, you might notice baby’s hair floating around, which is such a cool sight.
Changes You Might Experience
As your baby grows, your body continues to adjust. Here are some common experiences during Week 22:
A Growing Belly & Belly Button Changes: My belly is definitely growing faster now, and I can feel my skin stretching. Some women notice their belly button popping out around this time, but mine hasn’t quite done that yet. If you had an innie, it might take a bit longer to turn into an outie!
Itchy Skin: With my belly expanding, skin tightness and itchiness have kicked in. I’ve been using oil-based belly balms to keep my skin hydrated, and my go-to right now is Primally Pure’s body butter. Staying hydrated is also a big part of keeping skin soft, so I make sure to drink at least 64 ounces of water daily, sometimes adding electrolytes like LMNT for extra hydration.
Hot Flashes: I’ve always been someone who runs cold, but pregnancy has completely changed that. Hot flashes are real! One minute I’m freezing, the next I feel like I’m overheating. Hormones are definitely in full swing.
Foot Growth (Yes, It’s a Thing!): One surprising symptom? Relaxin (the pregnancy hormone) loosens joints, including in the feet, which can make them grow. Some women even go up a full shoe size, and their feet don’t always shrink back after pregnancy! So, if you need a reason to buy new shoes, this might be it.
Preparing for Baby
As you inch closer to your due date, it’s a great time to start preparing for your baby’s arrival:
Creating a Baby Registry & Planning Your Shower: Many expectant parents plan their baby showers around this time. If you haven’t yet, creating a baby registry can help friends and family know what you need. If you’re unsure what to include, check out our baby registry checklist to focus on the essentials!
Choosing a Birth Plan & Provider Discussions: Begin researching birth preferences if you haven’t already and talk to your provider about birthing options, pain management, and postpartum support. If you don’t know where to start, check out our blog about birth planning! You can also download our free birth plan template and packing list HERE!
Prenatal Fitness & Birth Preparation Exercises: Incorporating pelvic stability & core exercises can help prevent pain and prepare for labor. Birth prep exercises like hip shifts and deep squats can help your body adjust as baby grows!
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My Personal Experience in Week 22
Navigating the 22nd week of pregnancy while already being a mother to three has been a unique journey filled with its own set of challenges and joys. Here are some more personal insights:
Staying Active: I’m still feeling physically strong, and I credit that to keeping up with prenatal workouts. Right now, I’m refilming all of our second-trimester on-demand workouts, which has kept me motivated and moving consistently. Exercising has really helped me feel better overall and manage some of the common pregnancy aches and pains.
Pregnancy Insomnia & Anxiety: Unfortunately, I’ve been dealing with pregnancy insomnia again. Congestion from pregnancy hormones and pollen season in North Carolina have made it worse, leading to post-nasal drip, a sore throat, and trouble breathing at night. Waking up unable to take a deep breath led to anxiety and panic, making it hard to fall back asleep.
At first, I tried distracting myself with Instagram scrolling for hours (not the best strategy!). But recently, I’ve started using breathing exercises and vagus nerve resets to calm myself down and fall back asleep faster.
My Go-To Anxiety & Sleep Techniques:
- Physiologic Sigh Breathing:
- Take a deep inhale
- Pause briefly, then take another small inhale
- Slowly exhale out completely
- Repeat 3-5 times
This technique lowers heart rate and reduces anxiety, making it easier to drift back to sleep.
- Vagus Nerve Reset – Half Salamander Exercise:
- Lay in bed and turn your head to one side
- Tilt your ear toward your shoulder
- Take a few deep breaths and repeat on the other side
This helps reset the vagus nerve, which controls relaxation and heart rate, making it easier to unwind.
Final Thoughts
Overall, I’m feeling good physically and grateful for this journey, but pregnancy insomnia and congestion have been a challenge. If you’re also struggling with sleep or anxiety, I highly recommend trying breathing exercises or working with a mental health professional if it’s starting to affect your daily life.
Every pregnancy is unique, and Week 22 can bring its own set of experiences and challenges. It’s essential to listen to your body, take care of your mental and physical health, and prepare for the exciting changes ahead.
If you’re looking for more support during your pregnancy, consider exploring our online prenatal fitness programs and childbirth education courses. You can bundle these for additional savings!
Prenatal Support Courses
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
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GINA
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Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
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