Are Breathing Techniques For Labor Helpful?

Labor pain is undoubtedly the most concerning aspect of pregnancy, especially for first-time mothers. But did you know that mastering a few proper breathing techniques for labor will help you handle labor pain more effectively? During your prenatal visits, your obstetrician or midwife will teach you certain labor breathing and relaxation techniques that would correspond your breathing patterns to your labor contractions, giving you more control over your body.

This post discusses the various breathing patterns and strategies for managing labor pain.

Do Relaxation And Breathing Techniques For Labor & Delivery Help?

Yes, they do. Controlled relaxation and breathing techniques work on enhancing the progression of labor and relieving labor pains. They shift your focus from the sensation of contractions and decrease the intensity of discomfort or pain.

Slow-breathing exercises are believed to let you handle contractions better, and rhythmic breathing exercises could lower the risk of assisted and cesarean births.

Importance Of Breathing And Relaxation Techniques During Labor

As you enter labor, your body may go into a panic mode because of the stress of that moment. When you panic, your breathing is rapid and shallow and can lead to exhaustion and anxiety, which increases risks during childbirth.

But with controlled breathing and relaxation techniques, such as progressive muscle relaxation or specific yoga moves, the labor process may be more comfortable.

Certain techniques can reduce the degree of pain, relax the muscles, and help manage contractions and breathing, giving you better control over your body (1).

What is Patterned Breathing During Labor?

Patterned breathing is the act of breathing at specific rates and depths. While some women prefer light breathing by inhaling sufficiently to fill their chest, others prefer deep breathing by using their diaphragm to fill the abdomen with air.

The aim is to find the right breathing pattern for a relaxing and calming effect. Ultimately, you should be comfortable breathing a certain way, without feeling lightheaded or breathless.

Pregnant or not, patterned breathing helps cope with different pains, anxiety, fear, and discomfort.

What Are The Benefits Of Practicing Patterned Breathing?

The practice of patterned breathing (2):

• Becomes an automatic response to pain

• Offers relaxation, which might be necessary to deal with the specific stress of childbirth

• Helps you learn a steady pattern of breathing that calms you during labor

• Makes contractions more productive

• Provides a sense of well-being, and also a measure of control

• Improves oxygen supply to the mother and the fetus

Keep reading to learn about specific breathing techniques for managing labor pain.

Breathing Techniques For Different Stages Of Labor

To begin patterned breathing, you should take a deep and relaxing breath at the start and end of every contraction. This kind of breathing restores oxygen levels to the fetus and your muscles and uterus while helping you focus on labor.

Breathing techniques for the first stage of labor

There are three kinds of breathing patterns you can try during the first stage of labor (2).

1. Slow breathing:

Begin to breathe slowly when the contractions become intense and make it difficult for you to talk or walk. Breathe slowly as long as it is helpful. Then swap to other patterns when you can no longer sustain these contractions.

• Be conscious at the beginning of your contraction. Give up all the tension from the head to toe as you exhale.

• Stay focused

• Inhale gently through your nose, and exhale through mouth allowing all of the inside air out.

• Do not inhale until you feel like drawing in air.

• With every exhalation, focus on a different part of the body.

2. Light accelerated breathing:

You may want to swap to light breathing at some point during the active phase of labor. You’ll know when to switch to light breathing based on the intensity of the contractions. Inhale and exhale rapidly at the rate of one breath per second. Let the breathing be light and shallow. Your inhalations may be quiet, but exhalations will make a distinct sound.

• Breathe in an organized way as soon as the contractions start. Give up all the tension from the head to toe as you exhale.

• Stay focused

• Gently inhale through your nose and exhale through the mouth. Then, accelerate your breathing to match the intensity of contractions. If the contractions peak sooner, you need to quicken your pace of breath accordingly.

• Keep your shoulders and mouth relaxed during this type of patterned breathing.

• When the breathing rate increases as the contractions peak, gently inhale and exhale through your mouth.

• As the intensity of contractions decreases, slow down the breathing rate, and swap to inhalation through the nose, and exhalation through the mouth.

• At the end of contractions, exhale to finish.

3. Variable (transition) breathing:

This is a different form of light breathing, also referred to as “hee-hee-who,” or “pant-pant-blow”. It involves light, shallow breathing combined with more extended exhalation. It is used when you are unable to relax, feeling overwhelmed, exhausted or in despair during the first stage of labor.

• Start with organized breathing at the start of the contraction. Give up all the tension from the head to toe as you exhale.

• Focus on something, such as an image or your partner.

• Take light shallow breaths through your mouth at a rate of five to 20 breaths in ten seconds.

• For every two to five breaths, take a long breath. You may verbalize the longer breath out with a “puh” or “who”.

• When the contraction stops, take a deep breath or two.

Breathing techniques for the second stage of labor

With the cervix fully dilated in the second stage of labor, you can go for the next level of breathing patterns for managing the pain while pushing.

Expulsion breathing

• Start to breathe as a contraction begins, while visualizing your baby moving down.

• Initially, breathe slowly to harmonize the breath with the contractions

• When you can no more resist the urge to push, breathe deeply by tucking the chin towards your chest and lean forward by curling your body.

• Hold your breath, and gently release the air in moans or grunts.

• Relax your pelvic floor, and release the tension in the perineal region to help the baby come down the birthing canal.

• After five to six seconds, release your breath, and breathe in and out in calming breaths for relaxation.

• Repeat these steps with the following contractions.

These breathing techniques help you to not only push the child out, but also push at the right time and with more effectiveness.

How Will Breathing Exercises Help Avoid Pushing At The Wrong Time?

During the difficult moments of labor, you may have a strong urge to push the baby down while holding your breath. However, it may not always be the right time to push, especially if you’re not nearing delivery, and holding your breath creates unnecessary pressure (3).

when you have the urge to push, indulge in breathing exercises such as blowing or panting, or raising your chin to ease those difficult moments and avoid pushing at the wrong time.

What Is Hypnobirthing And How Is It Helpful During Labor?

Hypnobirthing is a method of pain management that allows you to stay calm and in control during labor and childbirth. Benefits of this method include shortening the first stage of labor, lessening the pain, shorter stay in the hospital and relief from anxiety and fear in the postpartum period (4).

You can learn hypnobirthing techniques such as:

• Positions for labor and childbirth

• Self-hypnosis and deep relaxation

• Controlled breathing techniques

Also, hypnobirthing:

• Manages the stress hormone, adrenaline, which lowers anxiety for a calmer birth.

• Helps manage stress to lessen your degree of pain and fear during labor.

• Enables you to manage anxieties due to previous traumatic labor experiences.

• Reduces the need for medical intervention and drugs

• Helps your partner to play a role during labor

• Lowers the chance of postnatal depression (5)

Next, we answer a few frequent queries from our readers.

References

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