How to Breathe During Labor

Learn how to breathe during labor.

Learning how to use proper breathing techniques to focus on contractions during labor can help you to reduce pain and discomfort, as well as decrease some of your anxiety. Most women find the steady rhythm of breathing has a calming effect during labor. Patterned breathing can relax you, helping you to work through the pain.

Instructions

1. Take a deep, relaxing breath at the beginning and end of each contraction. Release all tension as you breathe out, focusing your attention on relaxing a different part of your body each time.

2. Inhale slowly through your nose and then exhale through your mouth. Breathing with each contraction helps to make the contractions more productive.

3. Increase your rate of breathing as the contraction becomes more intense. Breathe in and out rapidly through your mouth at about one breath per second. Once the contraction begins to ease, gradually slow your breathing again.

4. Try breathing through your mouth in light shallow breaths (similar to panting) at a rate of five to 20 breaths in 10 seconds if you are still unable to relax. After every fourth or fifth breath, blow out a longer breath. Continue this pattern throughout the contraction.

5. Take a deep breath when you can no longer resist the urge to push and tuck your chin to your chest, curl your body and lean forward. Hold your breath while bearing down. Wait a few seconds and then release your breath.

Tips & Warnings

• Breathe deeply whenever you do not have the urge to push during a contraction. This will supply more oxygen to your body and to the baby.

• Avoid holding your breath when you have the urge to push or bear down. If the doctor instructs you not to push yet, raise your chin and blow or pant to keep from pushing.

References

• American Pregnancy Association: Patterned Breathing During Labor
• Sutter Health: Breathing Techniques