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Relaxation & breathing techniques for labour & birth

If you've attended antenatal classes, you're likely to be well versed in the benefits of breathing to help you deal with the pain of contractions. But did you know it can help you stay focused, conserve energy and help labour progress too?

 

Why controlled breathing can help

There are numerous benefits to breathing techniques during labour, from easing the pain of contractions to helping you feel in control of your labour and birth. Controlled breathing also offers an effective way to conserve energy for the later stages of labour when you'll need all your gusto to push your baby through the birth canal and out into the big wide world. Painful contractions can cause rapid, shallow breathing which can limit the amount of oxygen that reaches both you and your baby during labour - hence the reason why there is such a strong focus on breathing techniques on the run up to the birth. Panic, irregular breathing and a tense body can also halt the production of oxytocin - the hormone in charge of progressing labour.  

Breathing techniques

Our breathing usually goes completely un-noticed until we are encouraged to focus on it in an antenatal class or forced to realise it through panic or frightening situations. Deep breathing exercises are taught in all types of meditation and yoga classes as a means for getting in tune with the mind and body and helping you to de-stress and relax - a practice that can also be applied when you are in the middle of a contraction! If you sit still for a moment and breathe in steadily, you'll start to feel everything around you slow down whilst becoming more aware of the rhythm and pace of your breathing. This same practice can be applied during labour - breathe in gradually and steadily and then out again, using the same rhythmic breathing to help you stay focused and relaxed.

Another common breathing technique is to breathe in gradually through the nose and out through the mouth or try counting to three as you breathe in and then again as you release the air from your lungs. Ask your partner to practice with you - in fact their help can be invaluable when labour gets difficult or you feel tired and irritable if things aren't progressing as quickly as you expected.

Breathing in the final stages of labour can take a little more effort as you'll need to change the pace of your breathing as your baby crowns and eventually comes into the world. The midwife might ask you to pant using short quick breaths as the head is about to come out - this gives your vagina time to stretch to let the baby through and minimises the risk of tearing. When pushing try to focus all your energy on the middle of your body and breathe steadily, pushing as many times during each contraction as you wish.

'I spent the final stages of labour wailing at the top of my lungs. The midwife calmly put a hand on my shoulder and said 'all that is going to do is hurt your throat, shift the focus on pushing through your body and your baby will come out'. Two minutes later my daughter was born'

Sarah G, mum to Hope (16 months)

Does it really help?

Some women strongly believe that adapting various breathing techniques are the key to a successful labour and delivery, whilst others will say that it had little impact on their labour. In short, it can help but only if you are focused enough to remember to apply the techniques! Many women are so overwhelmed by the process of labour or indeed, the shock that baby is finally arriving that all attempts to stay focused on the job in hand invariably go out of the window. The best advice is to practice breathing techniques as much as possible on the run up to the birth - whether it's on the train, in bed, in the bath or walking to the shops and back - the more it becomes a 'habit', the more likely you are to naturally apply the techniques you've learnt during labour.

Pregnancy, yoga and meditation

Meditation and pregnancy yoga are a good way to get used to breathing techniques on the run up to the big day and you might also be shown different labour positions that can help optimise breathing. Yoga is a good way to keep the body strong and supple throughout pregnancy and can help you to de-stress and view the impending birth in a positive light, it's also a great opportunity to meet other local mums and relax...a godsend if you're suffering from sleepless nights.

Learning the breathing techniques associated with yoga will help you adjust to the physical demands of labour and birth in a more controlled and positive way. You're also likely to react to the pain of contractions in a calmer manner as you'll be more naturally inclined to focus on your breathing as opposed to tensing up. 

Check our the antenatal classes in your area or feel free to join a class not specifically for pregnant women. If you do this though always make sure the instructor is aware you are pregnant (especially if it's a basic yoga class with non-pregnant people) so they can ensure you avoid any potentially problematic poses and postures.

Hypnobirthing

This is hugely popular amongst expectant mums in search of a natural, pain-free birth without the use of drugs. Designed to teach both you and your birth partner essential relaxation techniques, it can help you overcome any fears you have related to childbirth and approach it in a positive, calm and relaxed manner.

You can usually attend hypnobirthing classes, buy CD's or pay for a specialist practitioner to teach you on a one to one basis and even be present at the birth. You're likely to be offered support throughout pregnancy and will be taught relaxation, meditation and visualisation techniques that develop with each stage of pregnancy, whilst helping you to overcome any issues you have like giving up smoking and dealing with morning sickness. The general aim is to ensure a totally natural and painless labour and birth - giving you a positive birth experience that will be fondly remembered for years to come.

I practiced hypnobirthing with my third baby and it was the best experience of them all. Now my baby is calm and relaxed and slept through from 3 weeks old. I had no pain relief and my baby was 10lb 41/2 oz. A lot of credit also goes to my partner who continually talked me through the relaxations and kept me calm. It is great for partners feeling more involved too and it has deepened our relationship. I would recommend this to anyone whether this is your first birth or more.

Allie C

I have used hypnobirthing twice, both of my babies were born at home in water with no need for any intervention or pain relief, they both weighed over 11lbs and had enormous heads too (but no tears!). I couldn't recommend it enough, I think all pregnant women should take classes

Sarah

Chat about hynobirthing with other mums in the labour and birth forum. There may be local hypnobirth classes listed here or click here for a list of practitioners.

 

Your pregnancy week by week    chat to other expectant mums

 

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