Breathing Techniques for an Easier Labor

Your breath is powerful, and it has the potential to be one of your biggest assets in labor. Not only can it produce a more positive experience, but breathing consistently will also keep oxygenated blood flowing to your baby. In turn, this will keep contractions strong and prevent baby's heart rate from dropping. Try to keep all of your breaths slow and controlled, the complete opposite of what you see in the movies. :-) Below, I have outlined the breathing techniques for each point in labor that I teach all of my clients.

Before and In-Between Contractions

The Cleansing Breath:

Before each contraction/surge/wave, you may anticipate it and begin tensing your body. The cleansing breath is a great way to recenter and prevent yourself from doing this. By actively relaxing all of the muscles, we are allowing more energy to be focused onto the uterus for a more effective contraction. Here's how:

• Take a big, deep inhale through your nose

• Close your eyes, and go inside yourself

• Exhale all of the air through your mouth while relaxing all of your muscles head to toe (a partner or doula can coach you through this: "relax your face, unclench your jaw, drop your shoulders...")

Management of Contractions in Early/Active Labor

The De-Stressor Breath:

The de-stressor breath is an amazing way to manage your labor contractions. This also called diaphragmatic or belly breathing, so your chest should always remain still during this breath. It can take around 15 seconds to complete this breath, so doing it a few times will carry you through a 60-second contraction. While doing this, fall into your labor routine, moving freely, swaying, or tapping if you need to. Here's how you can use your breath to manage a contraction:

• Place one hand on your chest and one hand on your abdomen

• Inhale for 4-6 seconds through your nose, filling up your entire abdomen/diaphragm

• Exhale for 6-8 seconds out your mouth, watching your abdomen deflate

Transition/Pushing

Using breath to AVOID pushing:

In transition, at 8-9 centimeters, pressure will build on your pelvis/rectum and you may feel the urge to push. You may also need to stop pushing to prevent tearing when baby is crowning. The goal here is to keep your pelvic floor relaxed. Here is how you can breathe to avoid or slow pushing:

Technique one:

• Inhale through your nose

• Raise your chin and blow your air out with pursed lips

Technique two:

• 2 shallow inhales through the mouth

• 2 shallow exhales through the mouth

• This typically sounds like: "hee hee, hoo hoo"

• *** Do this at a slow and controlled rate... no hyperventilating!

Time to push! -- The J Breath:

A big component of the J breath is visualization. Picture your breath following a J shape, coming in through your nose, all the way down through your tummy, and guiding baby down then up and out the birth canal. This is a common breath used in yoga, in which you close your mouth and send breath down your throat instead of directly out. A great place to practice this breath is on the toilet. Here's how:

• Inhale through your nose

• Moo or groan through your mouth as you exhale

• Keep your mouth open to ensure you are getting air out... NO holding your breath!

• Tighten your abdominal muscles as you exhale

The most important thing to remember while pushing, and throughout labor, is simply to breathe. Whether or not you are using the J breath or any of these techniques, avoid holding your breath. Your breath will supply your uterus and baby with nice, oxygenated blood throughout labor and delivery! Your partner or doula can remind you to breathe and coach you through these techniques.