How to Relax During Birth: Just Breathe, Right?
Age-old advice from our mothers and grandmothers when we are upset- Just take a deep breath. The advice, while sometimes maddening, is actually rooted in some pretty cool nervous system changes. Hacking or managing our nervous system during periods of stress such as labor, birth, and postpartum can be best supported with a conscious breathing practice that will help you to relax during birth.
Breathing “practices” may seem at first glance like something funny we witnessed in an 80’s movie (think hee hee hoo hoo, Repeat). It may also evoke your inner skeptic that knows that breathing is a largely autonomic function that we don’t need to think about. If you follow that train of thought, you wouldn’t technically be wrong as our breathing (and heart rate) are largely regulated in the brainstem or the most primitive part of our brain.
Luckily, we don’t have to think about breathing to stay alive. We can, however, use conscious breathing techniques to help our autonomic nervous system feel that we are safe. When the brain perceives that we are safe, general body tension diminishes including tension in the pelvic floor.
When we are stressed, panicked, or anxious and afraid, the brain shifts into a “FIGHT or FLIGHT” state of mind. In this state, the body tension rises to prepare us to fight or flee from perceived threats.
The goal of conscious breath practice is to shift out of that stress state into a “REST and DIGEST” state. In this state, the body tension lowers, breath deepens, digestion, and all smooth muscle contractions are supported (including the uterus).
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“Fight/Flight” + Conscious Breathing = “Rest & Digest”
Here are 5 Conscious breathing strategies to help you navigate your most stressful experiences:
1. Ocean Sound Breathing (Ujayi- Ooh-Jai-ee):
Deep breath in through the nose, seal the lips, and narrow the throat as if you were fogging a mirror. The breath will be audible and may sound similar to Darth Vader in Star Wars. Repeat x 1 minute.
Benefit: Shift to calmer nervous system states
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2. Box Breathing (Tactical Breathing):
Imagine a square with 4 equal sides in your mind. The basic technique is to breathe in, pause, exhale, and pause. You can use a 4-6 count and inhale for 4, pause for 4, exhale for 4, and pause for 4. Repeat for 1-2 minutes.
Benefit: The shift in focus from worry/busy intrusive thoughts to a focus on counting the breath can help shift the mind out of an anxious state into an experience of more calm.
3. Physiologic Sigh
Inhale fill up the lungs, then add a second quick sip of air in when full, pause, and exhale. Repeat 3x.
Benefit: Stimulates autonomic nervous system shift out of stress and into a more calm state. Adapted from Andrew Huberman @hubermanlab
4. Alternate Nostril Breathing (Nadi Shodana)
Inhale through the Right nostril (plug Left with left pointer finger), switch to plug R with R pointer finger, and exhale down the left nostril. Inhale back in L side and then plug left and open R
Benefit: Nadi Shodhana is said to help create a balance between both hemispheres of the brain by engaging the mind in a coordinated bilateral activity
5. Lateralized gaze
Hold gaze to Left with both eyes while laying down until you feel the body noticeably relax, get heavier or sigh/yawn. When that happens, shift gaze to Right and wait for sigh/yawn or heaviness. Might be great to use prior to attempting to rest during labor.
Benefit: Nervous system shift into a calmer more restful parasympathetic state
I’d love to connect with you in our upcoming Prenatal Fitness & Yoga webinar series.
We’ll discuss the specific techniques/parameters for the aforementioned breathwork techniques and several more evidence-based techniques. Breathwork is an exceptionally effective and low-commitment exercise for shifting the nervous system.
As a mom x 2 and physical therapist/Yoga instructor, I am passionate about sharing these resources with all moms in need!