As birth doulas we know breathing is an essential tool that will help you achieve a positive birth experience. Breathing helps you maintain relaxation throughout labor, while improving oxygen delivery to yourself and your baby. This helps create feelings of control during the intensity of labor. The main purpose of different breathing methods is to shift your attention away from painful contractions toward a relaxed breathing state.
Keys to breathing in labor
Rhythm and zen
Breathing rhythmically enables muscle relaxation and mental calmness which distracts the body’s natural tendency to tighten up when feeling pain.
Empowerment and distraction
Focusing on breathing can allow you to establish control while serving as a mental distraction from pain.
Energy and oxygen
Deep and controlled breathing delivers essential oxygen to your muscles (including your uterus), as well as to your baby. Both need oxygen for energy and overall well-being!
Leaning in and progress
Conscious breathing allows you to lean into and support the progress of your contractions for the purpose of advancement of labor and not avoidance of pain, thus preserving your energy for what is to come!
Partner support and timing
When practiced consistently during labor, breathing patterns help partners find the beginning, peak, and ending of contractions, which allows them to give prompt and caring support.
Common breathing techniques for a positive birth experience
Deep cleansing breath
You can use this technique at the start and finish of every contraction throughout all stages of labor. Take deep breaths through your nose to expand your lungs fully while your belly rises. You should breathe out slowly through your mouth while releasing tension and sighing. This breathing technique signals both the start and completion of a contraction while bringing oxygen into your system.
Slow paced breathing
This method serves best during early labor when contractions are still gentle. It focuses on expanding lung capacity to achieve deep relaxation. Breathe slowly through your nose and exhale slowly through pursed lips (resembling whistling) while feeling your belly drop inward as you push all air from your body.
Variable breathing (“pant-pant-blow”)
This method serves two purposes: to help you navigate through transitional labor (8 to 10 centimeters) and to control pushing urges during early labor (0 to 5 centimeters) or active labor (6 to 8 centimeters), when your cervix is not yet fully dilated.
The pattern consists of two shallow breaths followed by a longer exhale that sounds slightly louder. Repeat this pattern at different speeds based on the intensity level until the contraction ends.
Breathing for pushing
The time for this method is during the second stage of labor when the body’s natural urge to push becomes strong and you are fully dilated (10 centimeters). A deep breath precedes the contraction, then you lean forward to blow out the air through a grunt or moan, while pushing into your bottom. The opposite of this technique is “purple pushing,” which requires prolonged breath holding, blocks oxygen supply, and is a practice you should avoid. This is when you hear counting from “one to ten” while you are holding your breath. Instead, the most effective approach involves short pushing efforts with gentle exhalations. Take one or two deep breaths before your next contraction begins and you start this technique again.
Popular breathing practices
Lamaze
The Lamaze method is known for emphasizing rhythmic breathing, including deep cleansing breaths and patterned breathing, while supporting relaxation, and selecting a focal point. Beyond the rhythmic breathing this method encourages you to find what works best for you. This helps with confidence while keeping things basic for a healthy and positive birth experience!
The Bradley method (“husband/partner-coached childbirth”)
The Bradley method emphasizes deep abdominal breathing along with deep mental relaxation and partner involvement. This method supports the natural birth process while promoting unmedicated delivery through relaxation techniques which help you enter a state of calmness during intense labor.
Hypnobirthing
Hypnobirthing is the practice of deep relaxation combined with visualization and self-hypnosis which helps you navigate pain while achieving a calm and comfortable delivery. The achievement of this relaxed state relies heavily on controlled breathing techniques that include deep inhalation and exhalation.
Preparation in breathing for a positive birth experience
Daily practice
Incorporate breathing exercises every day as part of your routine if that feels helpful to you. Oftentimes the more practice you get the more natural your breathing techniques will become!
Comfortable breathing positions
If you choose to practice breathing, try while lying on your side, reclining, on all fours, and standing. This will help during labor when breathing is important in these distinct positions.
Partner support
Partners can learn these techniques also. They can help you in keeping rhythm, remind you to breathe, provide motivational words, and be your focal point by breathing with you to achieve a positive birth experience!
Listen to your body!
Adjust your technique according to the intensity of contractions while selecting the most comfortable method that works best for you (including no method). In the end, you know your body and what works best for you!
By understanding breathing techniques, you will gain a powerful tool for managing labor, which will help you achieve a positive birth experience!