Breathing techniques during labour offer lots of benefits, including helping you relax, lowering your heart rate, and managing pain. Slow, rhythmic breathing in early labour can calm your body, while quicker breaths during intense contractions provide relief. Controlled breathing prevents hyperventilation and helps you stay focused. Birth partners can offer support by mirroring breathing rhythms and reminding you of calming phrases. Practising different breathing methods during pregnancy helps you find what works best when labour begins.
VIDEO
How can breathing help with my labour?
Deep breathing during labour and birth has a whole host of benefits. It can make you feel more relaxed, reduce your heart rate and blood pressure, and help you get more oxygen with each breath (APA nd). During labour, it may also help you feel more in control and cope better with the pain of contractions (APA nd).
Advertisement | page continues below
Exploring what happens when you lose control of your breathing can help you to understand why rhythmic breathing can help in labour. When we're anxious or stressed, many of us start breathing faster (NHS UHS 2023). If you move into a state of panic, you start breathing too fast (hyperventilating or over-breathing) (NHS UHS 2023).
Hyperventilation can make you feel like you're not getting enough oxygen, making your anxiety worse (NHS UHS 2023). You may also feel light-headed and out of control (NHS UHS 2023). Pins and needles may start in your fingers and you may develop chest pains or palpitations (NHS UHS 2023).
Panic-breathing is a common reaction to very stressful or frightening situations (NHS UHS 2023). It's normal, but your body can't continue in this state for long without becoming exhausted (NHS UHS 2023). Labour is usually a fairly long process, so taking control of your breathing will help you conserve your energy and cope better as you bring your baby into the world (NHS NBT nd).
As lead midwife and BabyCentre expert Sophie Martin says: "Remember that labour is a high energy endeavour, and you and your baby need lots of oxygen. Make sure you don't hold your breath and remember to breathe during the contractions so you and your baby get all the oxygen you both need. "
Tips from parents in the BabyCentre Community
-
"What helped me significantly was hypnobirthing/breathing techniques...with slow breaths in. I focused on expanding my tummy with each contraction to kind of counteract it if that makes sense. This time I'm open to some medication but there's so many factors to consider."
-
"For vaginal examinations, focus on your breathing, a few slow and deep breaths and it will be over and done with. Have a look into breathing techniques such as those use for hypnobirtbing and get practising."
-
"Work on the correct breathing technique (i.e. don't hold your breath, take one deep breath in and a long breath out) and listen to the advice of the health care professionals around you."
Advertisement | page continues below
See more tips on breathing techniques in our BabyCentre Community.
What are the best breathing methods for labour?
It depends what stage your labour's at (Frothingham 2019):
Early labour breathing exercises
During pre-labour and the latent phase, the main thing is to try to breathe slowly and rhythmically (Frothingham 2019). This can help to relax you, making it easier to cope with those first contractions (NICE 2023).
When a contraction starts, breathe in slowly through your nose, drawing the air as deeply into your lungs and belly as you can (Frothingham 2019). Pause for a moment, then exhale slowly through your mouth (Frothingham 2019). As you exhale, try to relax your muscles – you could try focusing on a different part of your body with each exhalation (Frothingham 2019).
Breathing methods for active labour
As labour becomes more advanced, your contractions will become gradually stronger and more uncomfortable. At this point, you may find it helpful to breathe more quickly as each contraction peaks (Frothingham 2019). Pant in and out through your mouth, about once per second (Frothingham 2019). You may also like to make little "hee" noises for shorter exhalations and “hoo” noises for longer exhalations (Frothingham 2019).
While you breathe, try to focus on something in the room, such as your partner, a picture, or even a spot on the wall (Frothingham 2019). As the contraction eases off, go back to breathing more slowly: in through your nose, and out through your mouth (Frothingham 2019).
Advertisement | page continues below
Remember that labour is a high energy endeavour, and you and your baby need lots of oxygen. Make sure you don't hold your breath and remember to breathe during the contractions so you and your baby get all the oxygen you both need.
- Sophie Martin, lead midwife
What other relaxation and breathing exercises for labour can I try?
Here are some relaxation techniques that you can practice during pregnancy. If you get used to them now, you can slip more easily into them once you're in labour (APA nd):
- Think of the word "relax". It has two syllables, "re" and "lax". As you breathe in, think "re" to yourself, and as you breathe out, think "lax". Try to focus your entire attention on repeating the word "relax"' in time with your breathing. If you do find your mind wandering though, don't worry – just gently bring your attention back to the word and your breath. When you breathe out, try to let go of any tensions in your body. Focus on the muscles that you know become tense when you're stressed, such as your neck, shoulders, stomach and back.
- Or try counted breathing. As you breathe in, count slowly up to four, or whatever number seems comfortable for you. As you breathe out, count to a slightly higher number. For example, if you breathe in for a count of four, breathe out for a count of six.
- Imagine a flickering candle you can control. Breathe in through your nose for a count of two or three, and then sigh out gently through your mouth for another count of two or three. As you exhale, imagine you're making a candle flame flicker softly, with just enough air to move it without blowing it out (NHS NBT nd).
- Try breathing in through your nose and out through your mouth. Inhale deeply through your nose, then gently sigh the air slowly out of your mouth (APA nd, Frothingham 2019). You also may find it helpful to make a sound on the out-breath, such as "hoooooooh" (APA nd, Frothingham 2019). Once you've exhaled, pause for a moment until your body naturally feels like inhaling through your nose again (APA nd, Frothingham 2019).
- Use sighs to release tension. When a contraction begins, try welcoming it with a deep sigh in, as if acknowledging the sensation and allowing your body to respond naturally. As the contraction fades, sigh out again to release tension. This rhythm helps regulate your breathing, keeping you focused and relaxed. Over time, this technique can reduce stress, allowing your body to work through the contractions more smoothly (NHS NBT nd).
You can practice breathing for labour whenever you like during your pregnancy, but you may like to try them when you're feeling stressed, or suffering from pregnancy symptoms such as headaches (APA nd).
Another great way to practice different techniques is to try pregnancy yoga or hypnobirthing, which can also help you relax during labour (NHS NTH 2023).
It's never too late to try using breathing techniques. Your midwife can also help you to use breathing techniques, even if you've never used them before (Frothingham 2019).
Advertisement | page continues below
How can my birth partner help me?
When you're having strong contractions, it's not always easy to breathe rhythmically and relax every time you breathe out. You may also feel tired, and that your labour seems endless. This is where the support of your birth partner is essential. They can help you to keep your breathing steady by breathing with you (NHS NBT nd).
You may need to have eye contact with them. If this works for you, they can hold your hands or place their hands on your shoulders, leaning gently on them. Then you can follow their pattern of breathing as they breathe in through their nose and blow out softly. It can help to practise this mirroring technique during pregnancy so you’re both used to it by the time labour starts.
It feels strange to begin with, and both of you may feel a bit self-conscious. However, co-breathing can be very useful in labour, when you think you just can't go on any more.
Advertisement | page continues below
Your birth partner can also:
- Help time your breathing during contractions, so you can match the rhythm and length.
- Remind you of any phrases or mantras you’re using to stay focused during labour.
- Support you in staying relaxed and encourage you to concentrate on your breathing throughout each stage of labour.
(NHS NBT nd)
How can breathing help with pushing during labour?
During the second stage of labour, you'll be pushing your baby out into the world. Follow your urges and push as many times during each contraction as feels right for you (Lemos et al 2017, NHS 2023, NHS NBT nd ).
When you do feel the urge to push, be guided by the strength of your contractions, and breathe in whatever way is most comfortable (Frothingham 2019, Lemos et al 2017).
Advertisement | page continues below
You may want to take a deep breath at the start of each contraction (APA nd). Then you may prefer to hold it as you bear down, or let the air out slowly through your mouth (APA nd). Many women also find it helpful to make grunting or moaning noises on the exhalation (APA nd).
"A style called the Valsalva technique, where you take a deep breath and hold it while pushing is often recommended during the second stage of labour," says Sophie. "However, there is limited evidence to back this up, and it may be more beneficial to follow your instincts. "
Practising a variety of techniques during pregnancy will give you different options to choose from when you're in labour. Listen to your body, and work out which techniques work best for you. When the big day comes, your midwife and birth partner can support you to get the most from your favourite breathing patterns.
More labour tips:
- Is it better to lie down or stand up when giving birth? Check out these positions for labour.
- Should you shave or wax before the big day? Our expert has the answer.
- Find out about your pain relief options for giving birth.
- Watch our videos for tips and techniques on how you can help your baby be born, and to pick up more ways to stay calm during labour.
- Check out the best postpartum essentials to aid your recovery after birth.
Key Takeaways
-
Breathing techniques reduce pain and promote relaxation during labour.
-
Slow, deep breathing helps in early labour, while quicker breaths ease intense contractions.
-
Birth partners can support by mirroring breathing rhythms and providing focus.
Advertisement | page continues below
Was this article helpful?
Yes
No