Giving birth is one of the most physically and emotionally demanding experiences a woman can go through. As your body works hard to birth your baby, breathing exercises during labor can provide essential pain relief and support. Learning deep breathing techniques ahead of your due date is highly recommended by childbirth educators to have a more positive, in-control birth experience. 

Paced Breathing for Pain Management

Practicing slow, deep rhythmic breathing during birth keeps oxygen flowing, helping muscle relaxation during contractions while calming the mind. The key is breathing slowly from the abdomen rather than short, shallow chest breaths which can cause hyperventilation, numbing extremities and dizziness. Women trained in paced labor breathing report less pain perception versus those who had no training, according to research by the University of Alabama at Birmingham School of Health Professions.

Tailored Breathing Styles for Labor Stages  

Breathing patterns can be tailored to each phase of labor for maximum comfort. Early dilation calls for deep inhales and exhales to remain centered. As contractions increase, turn to modified oxygenating Lamaze-style breathing. Some women prefer the relaxed open mouth breathing of “birth breath” during the most intense transition phase before pushing. Keep breathing steady, modifying pace and depth as your body and baby indicate. 

Positions Enhancing Breathing Efficiency  

Any upright position—walking, standing, leaning over a raised bed, on hands and knees—keeps the pelvis open wide, makes more space for baby’s descent while facilitating abdominal breaths. The side-lying position lets mom fully relax shoulders, ribs and pelvic muscles between contractions for maximum oxygen absorption with each inhale. When close to pushing, squatting expands the pelvic outlet up to 30 percent more than lying down—while deep cleansing breaths energize mom’s efforts.

Staying Calm Through Mindful Breathing  

Mindfulness during childbirth is extremely helpful, especially for unmedicated moms. Close your eyes during peaks and breathe slowly to calm the body on a chemical level. Visualize each contraction bringing you closer to delivering your baby as you breathe in power and energy. Block out negativity and keep focused inward on your breathing and downward progress. Deeper knowledge of breathwork leads to a greater ability to stay inwardly centered when the birthing experience becomes most demanding at the peak.

Conclusion

If natural childbirth is your plan, your breath will quite literally see you through labor from start to finish. Deep rhythmic breathing provides an essential tool for working with your body, managing discomfort and speeding recovery. With practice of focused abdominal breathing techniques, you will be well prepared to use breathing to calmly manage labor when the big day of childbirth arrives.

Be sure to consult your doctor or medical support team as you  prepare any breathing exercises. Medical guidance is key to ensuring safe, effective breathing techniques tailored to your needs and birth goals.