Breathing during childbirth is a way to take the focus off the pain, and focus instead on being relaxed and in control, which can mean an easier, more satisfying birth experience. Practice is the key to responding to any pain with good breath control, so begin practicing breathing exercises in your third trimester of pregnancy so you become accustomed to relaxing in response to your breathing.
Getting Started
Practice your breathing exercises while relaxed, breathe at a comfortable rate, and stop if you feel light-headed or dizzy. Breathe at a natural, relaxed pace, either in and out through an open mouth and nose or in through your nose and out through your mouth.
Focal points, either internally or externally, are often helpful in staying concentrated on the breathing exercises to help keep the body relaxed. Some women may focus on a serene scene or moment with their eyes closed, while someone else may find it helpful to open their eyes and focus on a particular object they love, or their partner's face, while breathing and having a contraction. Be open to trying it both ways so that as labor becomes more intense, you have alternatives.
Cleansing Breath
A cleansing breath is done at the beginning and end of a contraction to signal the contraction starting and to help you completely relax when it ends. It also helps to signal those supporting you through labor that your contraction is beginning so they can help you and keep the atmosphere quiet and relaxed. Taking a cleansing breath gives your baby a boost of oxygen and helps remind you to stay relaxed and focused on staying in control of your breathing.
To take a cleansing breath, inhale in a long exaggerated manner either through your nose only or through an open mouth and nose, then exhale deeply, letting all the air and tension out. As you exhale, think of releasing all the tension from the body to help you fully relax.
Slow Pace Breathing
This type of breathing is low and deep in the abdomen, similar to being in a deep sleep. It is extremely useful throughout labor, until when contractions become intense and close together. Slow-paced breathing encourages the whole body to relax, which allows the contractions to work more effectively and the woman to be more comfortable and in control.
Begin by taking a cleansing breath in and out, then continue breathing in and out evenly, deeply and slowly. Many women find it helpful to breathe to something rhythmic such as someone counting, or telling you affirmations in a low and calm voice. To end, take a cleansing breath, completely blowing away the tension.
Accelerated Breathing
As labor gets more intense towards the active first stage, many women find the accelerated breathing techniques to help stay in control and relaxed during contractions.
This type of breathing begins with a cleansing breath, then taking short breaths in through the nose and out through the mouth, gradually taking quicker breaths in and out through an open mouth at about one breath per second as the contraction reaches the peak. Then slow your breathing back down as the contraction gradually becomes easier, and finishing with a cleansing breath.
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