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.