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Written by

Gina Conley, MS

Top 3 Breathing Techniques for a Calmer Labor | Expert Tips from Birth Workers

  • Birth, Labor Comforts

Giving birth is one of life’s most intense experiences, filled with a range of emotions and sensations. In the midst of contractions and excitement, breathing techniques can serve as a powerful tool for relaxation and pain management. If you’ve ever watched a movie that depicts labor, you might be familiar with the classic “hee-hee, hoo-hoo” Lamaze style of breathing. However, many birthing professionals have identified more effective strategies to help expectant mothers navigate the challenges of labor.

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Understanding the Role of Breath During Labor

Breathing is an involuntary action, but it’s also one of the few bodily functions we can consciously control. This ability to influence our breath can significantly impact our mental and physical states, especially during labor. Deep, intentional breathing helps calm the nervous system, reduces anxiety, and promotes relaxation. By focusing on specific breathing techniques, mothers can manage pain and create a more positive birthing experience.

1. Box Breathing

One of the most effective techniques is box breathing. Imagine a box with equal sides: each side represents a different part of the breathing process. Here’s how it works:

  • Inhale for a count of four: Take a slow, deep breath in.
  • Pause for a count of four: Hold your breath gently for a moment.
  • Exhale for a count of four: Release your breath steadily.
  • Pause for a count of four: Rest before the next inhale.

 

This rhythmic pattern not only slows your breathing but also provides a focus point, helping to quiet your mind. If counting feels cumbersome during labor, consider substituting a personal mantra for each phase of the box. Repeating affirmations like “I am strong” or “I can do this” can further enhance relaxation and confidence.

2. Making Low Noises During Exhalation

Another powerful technique is to make low, vibrating noises as you exhale. When we exhale deeply and produce a sound—like a low “ooo” or even a hum—it can help relax the body. Here’s how you can incorporate this into your breathing:

  • Take a deep breath in, filling your lungs.
  • As you exhale, produce a deep sound that resonates in your body.

 

This approach has two benefits: it promotes relaxation by engaging the diaphragm and helps release tension in the pelvic floor and other muscle groups. If you’re feeling anxious about making noise, remember that your comfort during labor is paramount. If someone is bothered by your sounds, they can choose to step away.

3. Cleansing Breath

The cleansing breath is a fantastic technique for resetting your body during labor, especially if you find yourself caught in a cycle of fear and tension. After a contraction, take a moment to do the following:

  • Inhale deeply through your nose, filling your lungs with air.
  • Exhale slowly through your mouth, releasing any tension.
  • Consider adding a gentle shake or wiggle to your body as you exhale to help release stress physically.

 

This technique can be particularly helpful in between contractions, allowing you to clear your mind and prepare for what’s next.

Why Breathing Techniques Matter

Research shows that breathing techniques can significantly enhance pain management during labor. While epidurals and other pharmacological options can be effective, many women prefer to explore non-medicated methods of pain relief. By integrating breathing strategies into your labor preparation, you can empower yourself to manage discomfort more effectively and create a calmer birthing experience.

Practical Tips for Implementation

  • Practice Ahead of Time: Familiarize yourself with these techniques before labor begins. Practice them during pregnancy to make them second nature when the time comes.
  • Involve Your Support Team: Encourage your partner, doula, or nurse to help guide you through these techniques during labor. Their support can make the experience more comfortable and reassuring.
  • Adapt as Needed: Each labor is unique, and what works for one person may not work for another. Feel free to modify these techniques to suit your comfort level and needs.
Lara
Prenatal Fitness and Childbirth Ed Client
Mamastefit: the number one thing I recommend to all my pregnant friends. I did the prenatal fitness program via team builder app and the childbirth education classes. Both were highly valuable, but the fitness program is what my husband and I attribute to my really fast and smooth postpartum recovery. The fitness program allowed me to feel limber and strong in my pregnant body. The program allows you to go at your own pace, your own chosen weights, and the ability to shorten/lengthen the workout day depending on how your body is feeling that day. The exercises were also great ones that I would not have thought of to do on my own. The childbirth education classes had a lot of great information and I was able to implement many of the labor movements and breathing exercises during labor. 10/10 would recommend and will absolutely be using their program again and again!
Brianna
Prenatal Fitness and Childbirth Ed Client
I just wanted to say thank you so much for all of your incredible content! I used your childbirth edu and prenatal fitness programs during my pregnancy and felt empowered to take on an unplanned induction. As a pelvic PT, I knew I wanted education that covered physiology and hospital birth interventions in a lot more specific detail and I felt the mamastefit program was comprehensive and easy to digest with the format you have. I will definitely use the prenatal fitness plan again for a future pregnancy and will totally recommend it to patients as well!
Sara
Prenatal Fitness and Childbirth Ed Client
I had my final postnatal appointment and my midwife says she has never seen such a healthy postpartum pelvic floor, in fact if she didn't know better she would have guessed that I hadn't had any children. The whole team was amazed at my overall physical recovery which I attribute to your programming and the nutritional guidelines from Lily Nichols. They are recommending your program to more of their clients because of my great results. Thank you!

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Final Thoughts

As you prepare for childbirth, remember that breathing is a powerful ally. Whether you opt for box breathing, low noises during exhalation, or cleansing breaths, these techniques can help you stay calm and focused. Embrace the journey of labor with confidence and know that you have the tools to navigate it more peacefully. For more comprehensive support, consider enrolling in a childbirth education course that covers various comfort measures, including breathing strategies, to help you prepare for the big day.

Prepare for Your Birth with MamasteFit Prenatal Fitness Programs

If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!  

MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States.  We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming.  In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!

Our prenatal fitness programs are offered in several formats:

  • 40-Week Prenatal Strength Program in the Teambuildr App:
    • This program is a self-paced workout with shorter demo videos.  This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
    • This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
    • This program has a full and mini version, depending on how much time you have to dedicate to workouts!
  • Prenatal On-Demand Fitness Program:
    • If you prefer to follow a video as you workout at the same time, this workout program will be the best option! 
    • This program syncs to your current trimester, so you can grab the trimesters you need!
  • Prenatal Yoga Classes:
    • If you want prenatal yoga, join our prenatal yoga program!  This also syncs to your current trimester.