Your Childbirth Game Changer: Learn 3 Effective Breathing Techniques For Labor

“I’m not ready to give birth….” 

Is this you? 

Does the thought of giving birth make you anxious? 

Not sure what to expect? 

Perhaps you are still recovering from a less than ideal birthing experience? 

Whatever the reason may be, you might be dreading your upcoming birth. I get it, there are a lot of things to think about. 

You’re not alone in this. 

Many people ask the question: “How will I manage pain while I’m in labor?” 

Do you picture a woman in labor, screaming, holding her breath, on her back, writhing in pain? Yeah, it’s burned in the brains of expecting parents all over the world.

Thanks, Hollywood. 

But I’m here to tell you that your birth doesn’t have to be what Hollywood portrays. 

In fact, your birth can be an empowering experience. 

However it does take a little preparation. 

Did you know that breathing is extremely important during labor? 

Creating a conscious, planned breathing routine for your labor is the ultimate game changer! 

Conscious Breathing for Childbirth 

You don’t normally have to think about your breath. It just happens automatically, right? 

But a controlled, conscious breath is planned. 

Learning to control your breath is a valuable skill that you can use in many areas of your life. But, it’s especially important and valuable when it comes to your labor. 

Using conscious breathing exercises helps pain management during labor, as well as everyday pain.

First-time parents don’t entirely know what to expect when it comes to giving birth. There is so much information out there, as well as unsolicited advice from friends, family and even strangers.

Hearing other’s traumatic, terrifying birth stories doesn’t help either.

Yikes.

Nonetheless, people tend to point out the most negative parts of their experience. It becomes a contest of who can tell the worst birth story.

“You wouldn’t believe what happened to me!”

It can be hard to navigate the mess of information and opinions. 

However, there is something many people agree on: 

Understanding breathing techniques can help you have a more successful and empowering birth. 

Many studies show that controlled breathing enhances relaxation and decreases perception of pain. Learning about labor breathing techniques will have you feeling prepared and empowered.

It is your time to embody awareness and mindfulness. 

Remember: no one can take away your breath. 

The Organizing Breath

The first step to establishing a labor breathing routine is this: 

Organizing breath. 

The organizing breath is a deep, slow, cleansing breath. Typically, you want to take an organizing breath before and after each contraction. This breath keeps you grounded, centered, and able to process what is happening to your body. 

This breath keeps you listening and connected to your body. 

Slow, deep breathing is extremely useful and has proven effective. 

Also, keep in mind that contractions take a good amount of energy from your body. Taking an organizing breath rejuvenates your tired body with a boost of extra oxygen. 

There isn’t necessarily a right or wrong way to take an organized breath, but here are a few tips: 

• Breath slowly
• Breath in through your nose and out through your mouth
• Find a focal point and stare at it through each contraction

As I said, there is no right or wrong way to practice this breath. Just ensure that it is slow, conscious, and not automatic. Don’t get hung up on the small details.

Consider the organizing breath as a strong foundation for your breathing routine. You will continue to return to it as your labor progresses. 

Breathing During Transition

Transition is the bridge leading to the end of your labor. It is a clear “turning point” where more intense, severe contractions happen. 

During this time, you may need to change your breathing pattern to accommodate your body.

It’s likely your cervix will dilate more and you will feel intense pressure. Sometimes, this is the point where women think to themselves…

“I don’t know if I can do this.” 

I promise you can. 

During transition, it can be helpful to use deep breathing and variable breathing. 

Variable breathing is exactly how it sounds: variable. This means using different types of breathing alongside each other. 

This is where both accelerated and deep breathing come into play. 

During a contraction…

• take an organizing breath beforehand
• find a focal point (once again)
• take light, shallow breaths followed by a long exhale

It might sound like this: 

“Hee-hee-hoo” or “pant-pant-blow” 

As I said before, this is not a perfect science. Some women will opt to use a different rhythm of breath. 

You must focus on what will make you feel comfortable and safe. 

Think conscious and cleansing. 

And decide what works best for you.

Expulsion Breathing For Final Stage

Expulsion breathing is what helps your baby down the birth canal. 

The key here is moving your breath down. Not out. 

In some hospital settings, there is pressure for women to hold their breath while they push. Usually with their back down on the bed and feet up. This is a style of coached pushing. Some women actually prefer this method and the reassurance of being told what to do. 

However, holding your breath can also be problematic while trying to keep energy levels up. Pushing out a baby takes a lot of effort.

Oxygen flow is your key to success. It helps to imagine your air moving down in a “J” pattern. Down through your throat and abdomen and out your birth canal. 

Smooth and flowing like a steady stream. 

Focusing your breath down with a conscious effort. 

Here’s how it can work for you: 

• Take in a deep breath from your nose or mouth 
• Exhale down with a deep “cow-like” moan 
• Envision the “J” pattern of air

Holding your breath and bearing down as you push may be difficult and less effective for some. 

If you think about it… holding your breath deprives your body of air. It can make you feel out of control, light-headed, and absent-minded.

Your mind and body work together with conscious breathing. And, I promise they can accomplish amazing feats together.

Breathing Paired with Other Comfort Strategies

Pairing breathing techniques with other comfort strategies is most effective. 

In a survey taken of women who’d recently given birth, 49% of them used breathing techniques in labor. They also found breathing techniques most helpful when used with other comfort measures. 

Here are a few examples: 

• Water immersion in a tub 
• Massage 
• Counter pressure 
• Birth ball 
• Shower

Of course, many birth centers and hospitals give you access to these comfort measures. Using them in harmony with conscious breathing techniques is the key to your empowering, safe birth experience.

Childbirth Classes at Buddha Belly Doulas

Remember, knowledge is the key that unlocks empowerment! 

One way to make sure you gain all the knowledge you need for an empowering birth is to take childbirth classes. 

At Buddha Belly Doulas, we offer a variety of classes to prepare you for having a baby. We have group and private classes available to accommodate all schedules.

Topics presented in our childbirth classes include:

• Understanding the basics of labor and birth 
• Comfort strategies (which includes learning and practicing BREATHING techniques!)
• Life with your baby, postpartum recovery, etc. 

During the course, we will discuss these topics in-depth and answer any questions. 

We’ve got you covered! 

Sign up for a class here. 

We’re always here for you.

Also check out: How Will I Cope With Labor?