Breathe Correctly During Childbirth

Breathe Correctly During Childbirth

Learn how proper breathing techniques can help you manage pain, stay focused, and maintain oxygen levels during labor and childbirth.

Childbirth and going through labor is just like running a marathon. And just like an athlete, proper breathing can help you get through the whole stretch. During pregnancy, your resting breathing rate and the amount of oxygen you inhale also increase. This affects how you will experience childbirth. And though breathing is a natural action you perform even while asleep, practicing is necessary to breathe correctly during labor.

• Determine your resting breathing rate. This is your baseline before you use any breathing techniques. It helps to have a breathing partner present during childbirth who can monitor your breathing, count aloud for you, and help keep you focused. Count how long you inhale and exhale at rest.
• Do cleansing breaths. A cleansing breath is best done at the beginning and end of a contraction. Inhale through the nose for 3 to 4 counts and exhale through the nose or through pursed lips for 4 counts. Try to exhale longer than you inhale to thoroughly clear your lungs. This helps you avoid panic or fast-paced breathing, which can tire you out quickly. The cleansing breath helps release tension and serves as a good marker for timing contractions.
• Choose visual focal points. During contractions and cleansing breaths, it helps to have a visual focal point. It can be an object that reminds you of a relaxing experience, such as a photo of cascading waterfalls or even a teddy bear. Practice this at home and bring the object with you to the labor room. A mental picture can also help.
• Do slow-paced breathing. Here, you must focus on relaxed, slow, even, and controlled breathing. Again, keep your mind away from the pain and visualize your baby in your arms or enjoyable things you can do in the future. Avoid taking short breaths at this time. In case you resort to panic breathing, cup your mouth and face with your hands and try to breathe slowly.
• Take two short breaths in and one long exhale out. You may get the urge to push even if you are not fully dilated. Your doctor or midwife will give you the cue when to push, so you must resist until then; otherwise, you put unnecessary pressure on yourself and your baby. When you feel rectal pressure and it is not yet time to push, take two short breaths in through the mouth and a slow exhale through the mouth as well. Practice this at home too. You might hear yourself saying "hee-hee-shoo," as you may tend to vocalize your breathing. Your partner should also breathe with you this way to help maintain your focus.
• Exhale as you push. When it is time to push, take two cleansing breaths. Do not hurry your breathing just to push the moment you hear the word "now" from your doctor or midwife. Take another deep inhalation, tuck your chin into your chest, and exhale quickly while pushing. Continue pushing as long as you can. Inhale again and exhale as you push. It is not necessary to do one long push during a contraction. Holding your breath is also not advisable, so simply focus on continuously inhaling and exhaling. Pushing will come naturally for you. Remember to try to go back to slow-paced breathing when you are not pushing.

Keep in mind that proper breathing ensures that you and your baby get the vital oxygen you both need, while also diverting your focus from the pains of labor. The strength you need during childbirth relies more on the proper conditioning of the mind than on physical well-being. It is like a marathon, but you are not racing against anyone. So take it easy, breathe, and look forward to the finish line rather than the long and tiring race.