When labor begins, one of the simplest tools you have is something you do every day without thinking: breathing.
During an intense contraction, however, fear or pain can cause you to hold your breath or start breathing very quickly. Learning controlled breathing before your due date may help you stay focused, relaxed, and better able to cope with contractions.
Here are three breathing approaches you can practice during pregnancy.
1. Slow Breathing for Early and Active Labor
Slow, relaxed breathing can be useful during the earlier stages of labor when contractions are becoming stronger.
Place your hands gently over your abdomen and take a comfortable, slow breath in through your nose. Allow your belly to expand naturally rather than lifting your shoulders. Then slowly breathe out through your mouth.
You might try inhaling for around four to six seconds and exhaling for six to eight seconds, but there is no need to force an exact count. The most important thing is finding a rhythm that feels comfortable and prevents you from becoming tense.
As a contraction builds, continue breathing slowly and steadily. Concentrating on the movement of your breath can give you something simple to focus on while the contraction rises and falls.
2. Light, Rhythmic Breathing During Transition
The transition phase occurs near the end of the first stage of labor and can be particularly intense.
Some people experience a strong urge to push before the cervix is fully dilated. If this happens, your healthcare professional can guide you on how to breathe and when it is appropriate to push.
A light, rhythmic breathing pattern may sometimes be recommended to help you avoid bearing down prematurely. Instead of taking very deep breaths, use gentle, controlled breaths in and out.
The goal isn’t to hyperventilate. Keep the breathing intentional and controlled. If you become dizzy, numb, or uncomfortable, return to normal breathing and tell your healthcare team.
3. Relaxed Exhalation During Pushing
When it’s finally time to push, many people instinctively hold their breath and strain as hard as possible. However, your healthcare team may guide you toward breathing and pushing techniques that suit your individual situation.
One approach involves taking a comfortable breath and then exhaling slowly while making a low vocal sound, such as a deep groan. The idea is to keep your jaw, throat, and body as relaxed as possible while working with the natural pressure of the contraction.
Your midwife, doctor, or nurse can show you how to coordinate breathing and pushing safely during labor.
Practice Before Your Due Date
Breathing techniques are much easier to remember when you’ve practiced them beforehand. Spend a few minutes each day sitting comfortably and practicing slow inhalations and relaxed exhalations.
You can also practice during prenatal relaxation exercises or while walking, provided your healthcare provider has said these activities are safe for you.
Most importantly, don’t feel that you have to perform a particular breathing technique perfectly. Labor is unpredictable, and your needs may change from one contraction to the next.
The Bottom Line
Breathing cannot guarantee a shorter, easier, or pain-free labor. However, having a few calming techniques available can give you another tool for managing stress and staying focused.
Learn the techniques ahead of time, discuss them with your birth team, and remain flexible when labor begins.
Your reminder: Breathe slowly, stay present, listen to your body, and accept support when you need it.
