Breathing Techniques for Labor & Birth

If nothing else a good breathing technique would look like slow, steady inhales through the nose and a slow steady exhale through the mouth, jaw relaxed.

I encourage you to try out these different breathing techniques to see what works best for you BEFORE labor begins.

Your partner should be familiar with these techniques and be ready to notice if your breathing is shallow, ragged, or if you are holding your breath. This would be a time for them to coach you back to a regulated breathing pattern.

Partner can say "slow, steady breaths", "relax your face", "inhale through the nose, slow exhale through the mouth."

Breathing Techniques

Slow, Steady Birthing - whether you want a pattern to your breathing or not, slowing down your breathing (and partner reminding mom to take slow, steady breaths) is paramount.

quick inhales and exhales can lead to anxiety & hyperventilation.

Patterned Breathing - breathe following a counted pattern, whether you count in your head or partner is counting aloud for you. an example of patterned breathing could be inhale for 5 counts, hold breath for 5 counts, exhale for 5 counts. (you can add or reduce counts as you like or need)

4-7-8 Breathing - a specific type of patterned breathing that reduces stress & promotes relaxation. inhale through nose for 4 counts, hold breath for 7 counts, & exhale through mouth for 8 counts. practice before labor (and before bedtime) to become accustomed to the flow and benefits!

Visualization Breathing - taking your slow and steady breathing, add a calming mind picture to it. for example, as you inhale imagine the waves of an ocean drawing nearer to you and on the exhale the waves push away from you. or you can imagine as you inhale you are smelling your favorite flower & on the exhale you are blowing up a balloon for your baby’s birthday party.

Affirmation Breathing - choose a word or short phrase, say it aloud or in your mind with the rhythm of your breath. for example, as you inhale thinking “I am strong” and as you exhale “strong enough to continue”. you can also think of it as an exchange. for example, you inhale (bring in) “surrender” and exhale (push away) “fear”.

Body Breathing - body breathing is about bringing focus to certain body parts as you breathe. as you inhale really work to move your breath into whatever part of your body needs oxygen and release.

this could include belly breathing, where you bring your focus to expanding your belly as much as possible on the inhale. it could also include breathing to release and open your pelvic floor muscles. definitely one to practice!

Vocalization - making noise while laboring and pushing is not only completely normal, but also encouraged! making low noises, growling, moaning, big exhales are all great ways to release your jaw and tension throughout your body. fluttering your lips or horse lips is another great way to relax your jaw and distract yourself a little.

Staccato Exhales When Pushing - full deep inhale followed by short exhales over & over until lungs are empty. try it now! you probably feel how your diaphragm slowly moves the energy down & your pelvic floor softens...SLOWLY. with pushing, holding your breath and pushing as hard as you can is NOT ideal. slow stretching as you slowly exhale in little bursts reduces tearing & trauma.

If you want more labor preparation guidance like this, check out my Mom & Partner Labor Support Guide here!