Breathing techniques

Controlled breathing helps you to avoid tensing up while you’re having a contraction, making it less painful. It also sends oxygen around your bloodstream, which helps to make your muscles function more efficiently,  and to your baby.

Breathing properly helps you ease the tension and distracts you from the pain of labor by giving you something to focus on. There are different techniques of breathing for each stage of labor:

At the start, finish and in between contractions

All pushing contractions should start with a cleansing breath. Relax. Breathe in through your nose and out through your mouth. Breathe in and out again, but this time when you exhale, try to expel all the air in your lungs so your out breath is long and your lungs are empty. This is useful between contractions to establish rhythmical breathing, which will help you to feel calm and in control.

As you feel a contraction coming

Keep breathing in through your nose and out through your mouth, but speed up your breathing a bit and don’t empty your lungs completely before taking another breath. It may help to make the noise ‘hee’ when you exhale. When you feel the contraction ending, try to slow down your breath again, expelling all the air from your lungs on the out breath.

When contractions are intense (stage 2 labor)

Breathe in quickly and blow out, so your breathing is shallower. It might help to say ‘hoo’ on the out breath.

If you need to avoid pushing

If your cervix isn’t fully dilated but you feel the urge to push, use this technique to help you avoid pushing. Visualize a feather or a candle, and pant or blow lightly, just enough to keep the feather bouncing in the air, or so the candle stays lit but the flame flickers. This can help to distract you from the urge to push.

As you push out your baby

Breathe in deeply and on the exhale, push downwards with your abdominal muscles.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.

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