Breathing During Labor
Giving birth is an incredible and powerful experience, but labor can be intimidating to prepare for. Many mothers want to learn about breathing during labor as a way to stay relaxed and better cope with contractions. Thankfully, there are simple ways to practice breath control during labor that will help you stay relaxed and focused.
The first step to breathing during labor is understanding how to breathe along a contraction. Whether you’re sitting, standing or kneeling, make sure you feel supported by the floor or bed or others around you. This will help lessen the tension your body has and hopefully lesson any fear or anxiety about the upcoming contraction.
Once you feel physically supported and you recognize a contraction startin, it’s time to focus on your breathing. Start by taking deep breaths through your nose – slow down the rate of your breathing if necessary, inhaling for five seconds and exhaling for seven seconds at least three times in succession. Focus on how the air enters through your nose and fills your lungs before exhaling fully until all the air has been released. You can repeat this process as often as needed or switch up the pattern if it becomes monotonous; one suggestion is to try counting backward with each exhalation (10...9...8...7...etc.).
Also, some women find relaxation techniques helpful for calming down during the rise and height of the contraction – for instance, some moms like to recite affirmations such as “I am strong” or “This is just a phase I have to go through” as they breathe in and out slowly during the peak of a contraction. Other helpful tips include focusing on one specific object or point in the room as you breathe; this helps divert attention away from any negative feelings that arise during labor pains.
As the contraction comes downhill and lessens in intensity you may take some deep breaths with long exhales to fully release and let go of that contraction. This allows you some space and ease between contractions so that you can rest and gather your strength.
Breathing deeply not only helps you manage labor pain more effectively, but it also keeps oxygen flowing throughout your body which can help increase energy levels. Finally, don’t forget to ask for support when needed; many birth partners like to help remind their birther to breathe when the going gets tough!