Relaxation and breathing techniques for labour
Polly Logan-Banks
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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?
How does breathing help with labour?
Michelle Lyne, Professional Advisor for Education at the Royal College of Midwives says that 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.
'When we experience pain, we tend to hold our breath and hope it will go away. In labour, it's important to understand what a contraction is and breathe through it – this helps you to conserve energy so that you'll be able to work with your midwife or partner and, ideally, breathe the baby out.
'It's easier said than done, but concentrating on your breath is a huge help during labour. It keeps you focused and thinking rationally so you'll be less likely to panic, which can slow things down,' says Michelle.
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Panicked, irregular breathing and a tense body can halt the production of oxytocin – the hormone in charge of helping labour to progress.
'And, of course, if you're not taking in sufficient oxygen, then neither is your baby, so breathing really is essential during labour,' says Michelle.
What breathing techniques should I try?
Our breathing usually goes completely unnoticed until we are encouraged to focus on it in an antenatal class.
But although you may feel silly sitting with a bunch of strangers panting through gritted teeth (pretending to be in labour), you may be grateful for it once your due date arrives!
But it's not just short, sharp breaths that are useful for pregnancy.
Here are three breathing techniques that could come in handy for the different stages of labour:
1. Relaxation
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 while becoming more aware of the rhythm and pace of your breathing.
This same exercise 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.
There's some evidence to suggest that breathing out for longer than you breathe in can help your body to relax. Try counting to four as you breathe in, and counting to six as you breathe out.
2. Slow things down
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 practise with you – their help can be invaluable when labour gets difficult or you feel tired and irritable if things don't progress as fast as you'd hoped they might.
3. Final push
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. Try and imagine you're blowing out a candle – so you make a 'hoo–hoo' sound rather than anything guttural from the throat,' says Michelle.
'This focuses the breath and gives your vagina the chance 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 breathing really help?
Some women strongly believe that adapting various breathing techniques is the key to a successful labour and delivery, while others will say it had little impact on their labour. It's probably more likely to be effective if you're really able to focus on your breathing.
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 breathing fly straight out of the window.
Try to practise breathing techniques as much as possible in 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 breathing becomes a 'habit', the more likely you are to instinctively apply the techniques you've learnt during your labour,' says Michelle
'And if you've been practising specific breathing techniques, mindfulness or visualisation, tell your midwife so that she can remind you of it and help you refocus when you get tired or distracted by contractions.'
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 antenatal classes in your area – most of them will help you learn the best breathing techniques for you.
If you do want to try yoga, always make sure the instructor knows that you're 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.
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What other relaxation techniques can I try?
As well as breathing and yoga, the following techniques may also help you to relax and have a calmer labour and birth:
Hypnobirthing
Hypnobirthing techniques teach you new ways of thinking about labour and birth, that can help you relax and feel more control during labour. There's some evidence that women who use hypnobirthing need less pain relief during labour.
You can learn it at home by reading or using DVDs, or join a hypnobirthing class in person or online.
Learn more about hypnobirthing.
Visualisations
There are two types of visualisations that might help you during labour:
- Relaxation visualisation: imagine yourself in a peaceful place, like a beach, forest or spa. Think about the sights, sounds, smells and other sensations that surround you, as you breathe deeply. This can help you to calm down and reduce anxiety and stress.
- Positive visualisation: this involves imagining that your labour is going perfectly. Visualise your baby moving smoothly down the birth canal, or skip that entirely and focus on imagining what it will be like when you meet your baby. Or visualise each contraction like a wave on the sea, pushing your baby out. This can help you feel more positive and in control.
Massage
Here's where you birth partner comes in handy! Getting a massage can help to release pain-killing hormones known as endorphins, boost your oxytocin (which helps get labour going), and help you feel more relaxed.
Many women feel contractions in their lower back, so asking your birth partner to massage this area may help. Otherwise, a shoulder, foot or hand massage may be very soothing.
Make sure your birth partner gets plenty of practice by massaging you throughout your pregnancy; you deserve it, after all! That way, your partner will know exactly what techniques you like best by the time the big day arrives.
Birth environment
Having a comfortable and homely environment to give birth in can also help you feel more relaxed.
This should be easy to achieve if you're having a home birth, and birth centres (midwife-led units) are designed to offer a home-like environment.
But even if you're giving birth in hospital, you can still personalise your space, for example by keeping the lights low, bringing your own pillow from home and playing your favourite music.
The Positive Birth Book: A New Approach to Pregnancy, Birth and the Early Weeks Paperback by Milli Hill is a must-read for expectant parents. See more details here at Amazon.
Looking for more tips to help you have an easier labour and birth? Check out our articles below, or swap tips with other mums-to-be in our forum.
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