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Childbirth can feel like a rollercoaster of emotions, and for many women, the unknown adds layers of anxiety. I am all for adding as many tools to your labour toolbox as possible to manage pain and anxiety. However, one natural tool you can use to navigate this journey is something you always have at your disposal: your breath. Learning how to use deep and controlled breathing can help you manage pain and foster a more positive childbirth experience. No matter if you're a first-time mother or a seasoned parent, mastering breath techniques can make all the difference.
The Science of Breathing
Breathing is essential to life, and it deeply influences our physical and emotional well-being. During childbirth, your body experiences dramatic changes, both physically and hormonally. Effective breath control promotes relaxation, reduces stress, and increases your capacity to handle pain.
When you take deep breaths, your body receives more oxygen, which is crucial during intense contractions. According to a study published in the Journal of Perinatal Education, women who practiced controlled breathing techniques during labour reported a 25% increase in their ability to manage pain. Additionally, deep breathing activates the parasympathetic nervous system, helping you relax, while shallow breathing can trigger anxiety and discomfort causing more pain. Controlled breathing also allows adequate oxygen to get to your baby which is of course vital. And oxygen is needed for your uterus which is a big muscle trying to do the big job of getting your baby out.
Harnessing the breath empowers you to take charge of your experience, allowing you to embrace the strength within.
Breathing Techniques for Labour
1. Diaphragmatic Breathing - 3/6 breath
Commonly known as "belly breathing," diaphragmatic breathing helps you focus on deep, abdominal breaths that promote relaxation and oxygen flow.
How to Practice:
Get comfortable, either sitting or lying down.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose for a minimum of a count of 3, allowing your belly to rise as your lungs fill.
Exhale slowly through your mouth for a minimum of a count of 6, feeling your belly fall.
You can change the count to suit your own abilities but keep the out breath longer than the in breath. When the outbreath is longer than the in breathe this sends a signal to the bodies nervous system that everything is ok and the body can relax. Aim to practice this technique daily during your pregnancy. You'll find that it becomes second nature when labour begins.
2. Visualization and Breath
Combining breath with visualization can enhance relaxation. By picturing a peaceful place or imagining your body opening for birth, you can guide your breath to further reduce tension.
How to Practice:
Close your eyes and take deep breaths to begin.
Visualize a calming setting, like a quiet beach or lush green meadow.
Inhale deeply, envisioning positive energy filling your body.
Exhale, imagining any tension or negativity leaving you.
This combination keeps your mind focused while allowing your body to unwind.
If you would like to learn more breathing techniques for labour then check out My Online Breathing course at the button below. This course includes breaths for during and between contractions as well as the breathing DURING the pushing stage. Contrary to what you may have experienced in a previous labour (or seen on TV) holding your breath during pushing is not a good idea. It can increase your risk of tearing, deprive your baby & uterus of oxygen, which may lead to fetal distress and/or forceps or emergency cesarean. We have all seen the images of the women holding her breath, turning purple and push, push, pushing into her bottom. But TRUST me this not the way to do it. Find out more by clicking the button below.
Cultivating Supportive Surroundings
A calming environment can heavily influence your childbirth experience. Practice your breath exercises in a space that feels safe and comfortable. Consider including supportive people who understand the power of breath during labour, such as a partner, family members, or a doula.
Clearly communicate how they can assist you—whether that involves reminding you to breathe, guiding you through techniques, or simply being a calming presence.
The Mind-Body Connection
Recognizing the mind-body connection can significantly affect your childbirth preparation. How you breathe can impact your emotions, and your emotional state can influence your physical experience. Positive affirmations about your strength and ability can amplify the power of your breath.
Affirmations to Enhance Breathing
"With each breath, I let go."
"Every breath brings me closer to my baby"
"I breathe deeply and I feel calm"
"With every breath I feel better and better"
"Breathing in I feel strong, breathing out I let go".
Practicing these affirmations while focusing on your breath can create a nurturing synergy during labour, helping you stay focused and grounded.
Embrace the Journey
Harnessing the power of your breath can transform your birth into a positive and empowering experience. By incorporating breathing techniques into your routine, you can create a deeper connection with your body and gain greater control during labour. As you approach the arrival of your new little one, remember that your breath is more than a life-sustaining force; it is a vital companion in your childbirth journey. Trust in it, embrace it, and let it guide you through the miracle of bringing new life into the world.
Wishing you a positive birth
XO Emma
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