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We’re getting nearer to the important event! Preparing, nesting and worrying about “what ifs” probably took up a lot of your time during your pregnancy. Plenty of advice can be found on the topic of breathing among all the preparedness guides. No, not only the usual everyday ones (those are important as well!). We refer to the breathing techniques you can use during childbirth, as they can help you stay calm regardless of the pain.
Though it might sound easy, getting good at your breath can transform your practice. Magic or holding your breath until delivery is not part of the process (don’t try them!). The purpose is to work with your natural labor functions to manage pain, stay calm and get through the delivery. Therefore, we can explore labor breathing exercises and find out how well-controlled breaths can help you in every contraction.
How Controlled Breathing During Labor Helps?
Before you learn the different techniques, you should know that concentrating on your breathing is very effective for managing pain during labor. It’s not only something to keep our minds busy; it is also a physical power:
- Oxygen Delivery: Throughout your contractions, make sure your body and your uterus, in particular, get enough oxygen. Employing controlled breathing in labor allows you and your baby to get enough oxygen, eases your tired muscles and helps you stay focused.
- Stress Reduction: During pain, your body may immediately tighten and stop breathing normally. It causes your body to respond with stress hormones, which can make your pain more intense and slow down labor. Breathing slowly and deeply causes your calm nervous system to turn on, which helps you feel more relaxed and reduces that tension. Try to look at it as encouraging your body that everything is under control.
- Focus and Distraction: If you breathe following a set plan during contractions, it helps you focus on something other than just the pain. It doesn’t allow you to get upset but helps you manage the labor discomfort.
- Energy Conservation: Using your breath well ensures you don’t waste energy during the marathon event called labor. Save all your energy for the big ending!
- Working with Your Body: Different types of breathing during labor are meant to go along with how labor naturally advances. Your breath can show you how to relax at the start and give you the strength for pushing at the end.
Childbirth educators and medical staff often say that using these techniques can help a lot during labor and delivery.
A number of studies indicate that focused breathing might cause patients to need less pain medication and be more pleased with their birth experience.
7 Powerful Breathing Techniques for Childbirth Every Mom Must Know!
Are you prepared to train like a breathing ninja? Here are seven popular and successful ways to breathe during your labor, split up by the specific stage you’re in:
1. Slow, Deep Abdominal Breathing
Relaxation techniques are perfect at the beginning of labor, when contractions are not intense or constant. Concentrate on taking breaths that fill up your belly, not only your chest. Take four seconds to slowly inhale into your stomach as you breathe through your nose.
After that, let out your breath slowly by saying a soft sigh while counting six or eight, as your abdomen moves downward. Thanks to this comfortable pattern, you feel more at ease, your blood vessels widen to bring in extra oxygen, and it serves as a way to calm down before labor becomes more strenuous.
2. Light, Accelerated Breathing
The simple method teaches short, quick breaths, which are ideal for staying calm when contractions get stronger. When the pressure rises, bend forward, inhale and make “hee” and “hoo” or “blow” sounds lightly while exhaling.
Start going a bit faster at the peak, and once you reach the end of the movement, return to a cleansing breath.
As you enter active labor and contractions become stronger, this method helps you feel in control, breathe correctly and not push too soon.
3. Patterned-Paced Breathing
When you add patterned breathing, you can make it sound like something you would say: “hee-hee-hoo.” After breathing in fully, make a few short “hee” sounds (such as 3-4) and then slowly “hoo” or “blow” out your air. When contractions get stronger, inhale 4 short times and then exhale fully in one long breath.
It especially helps you get through the tough transition stage during labor by helping you concentrate and stay comfortable. It steps in with beats your brain follows in the most challenging moments.
4. Pushing Breaths
In the second phase of labor, when you feel the strong urge to push, your breathing goes from controlled contractions to helping the baby come out. Most modern exercises suggest a quick air push from an open-throat approach, instead of holding the breath for some time.
Feel free to bear down, and while you are, take a deep breath, let it out slowly as a low grunt and make sure you are not holding your breath after the grunt.
Try breathing out strongly several times during each uterine contraction. It lowers the stress on the pelvic floor, guarantees sufficient oxygen and allows a normal, body-directed pushing effort.
5. Cleansing Breaths
It functions as a quick way to bring your body and mind back to balance. Breathe deeply and slowly through your nose so your lungs are full. After that, slowly release a long and full breath out from your mouth, paying attention to relax your muscles.
Do this simple breathing at the start as well as the finish of every contraction, no matter which breathing style you choose.
By using it, you can smoothly transition out of a contraction, much like letting go of your thoughts before trying each new (amazing or challenging) activity.
6. Counting Breaths / Rhythmic Breathing
In labor, this method is useful because it uses a set, steady breathing pattern. Breathe in and count silently to three or four, and then relax and count out the same breath while letting it out.
You want your breaths to be steady and at the same rate, but playing with numbers (such as inhaling 3 times and exhaling 5 times) allows you to find out what feels best.
It’s very useful for both early labor and active labor when a steady, reliable rhythm is important and breathing helps keep you calm and focused.
7. Humming or Vocalisation
You’re supposed to make different kinds of breathy sounds, such as humming and sighing, rather than scream when you use this technique. Breathe out slowly and let your voice form the sound “ahhh” or “ohhh” from your belly, making sure your jaw is not tense.
Pain relief methods are useful from the start of labor, are especially helpful during the main and transition phases and are crucial during pushing. Speaking on your breath relaxes your jaw and pelvic floor, which can help release difficult or painful feelings.
Final Conclusion
You shouldn’t learn these delivery breathing techniques only on the day your baby is due. Getting practice ahead of the event is just like preparing for a marathon. Spend a little time every day, even for short periods. Let your partner help you both with practice and during contractions or labor. Once these labor breathing exercises become habitual, you’ll naturally use them when the moment happens.
Just like every person is different, so is the experience of labor. One technique could work very well for you, or you could try a few as labor gets closer to delivery. Focusing on perfection is not necessary, since you only want to find ways that make you control and trust your body more. Therefore, take a deep breath, mama, you can do it!
Powerful Breathing Techniques for Labor FAQs:
Yes, it is important. These breathing techniques may not take pain away completely, but they help a lot by giving your mind something to concentrate on, reducing your tension, delivering more oxygen and starting your body’s relaxation. Several studies and experts in childbirth education find them useful.
It is a good idea to learn labor breathing exercises from your second or third trimester. Regular practice allows the techniques to feel easy and natural, which helps you use them well when you start.
Yes, definitely! Having your partner as support is very helpful. They may join in the birth, guide you in relaxation and breathing exercises and give instructions to keep your flow of labor going.
Don't worry! A lot of times, giving birth can be so intense that people forget some of the details. You can be reminded by your partner, doula or the nurses or doctors.
Going back to slow, deep, simple breathing can really work. Paying attention to your breathing is more important than doing the pose without faults.
Generally, these breathing methods in labor are fine and can be helpful for both the mother and the baby. They make sure you get enough oxygen, which also helps you deal with stress, which is healthy for both of you. Talk to your healthcare provider or childbirth educator for specific guidance.
