Breathing Techniques For Pregnancy & Labor
You may be reading this and think “I don’t need to learn how to breathe! That comes natural”. While this is partially true and we all breathe without much thought, breath work takes a bit of practice and is also very beneficial in our pregnancy, labor. birth and postpartum journey.
One of the things our Tampa Doulas do during the labor process is remind our clients to breathe! Breathing is one of the most important techniques you can do to ease pain, distress, and anxiety during labor, it is considered a comfort measure. Controlled breathing brings extra oxygen to the uterus, muscles, and your baby. Breath work resets the nervous system from a phase of fight/flight to rest& digest, and breathing exercises work to regulating you and your baby’s nervous system. Breath works improves oxygen capacity in the blood which leads to overall improved energy levels and stronger stamina. Lastly, breathing techniques open up your pelvic floor and are helpful during the postpartum healing or Fourth Trimester as well.
We sat with Jessica Freedman founder of Mamashakti Prenatal Yoga and friend of One Love and reviewed three breathing techniques that you can start practicing right now and keep in your back pocket to use during labor. You may also be wondering “does breathing help labor”, we can assure you it does.
Three Breathing Techniques To Practice Now
Rise and ground. This breathing technique is beneficial during the beginning stages of labor. This method includes movement and can be done while standing with your feet wide apart and knees bent, sitting, or squatting on your hands and knees. Simply inhale deep through your nose while bringing your hands up the sides of your body to lift and rise, tracing the line of energy to the heart center, then exhaling through your mouth (like you are forcefully blowing out a candle) while pushing your hands down to the ground as if you are guiding your baby down the birth canal. You can use the mantra, inhale to lift and rise, exhale to ground and release.
Make sound. This breathing technique is best to use during active labor, when contractions are closer together and you are fairly close to pushing. It brings oxygen to your muscles and assists in bringing the baby down the birth canal. First, grab a hold of something to steady yourself. This could be the side of the bed, your partner's shoulders, or hands on your thighs if seated. Then quickly inhale deep and then take short rhythmic breaths from your mouth. On the final big exhale, let out a sound (moan) at the same time keeping your mouth open. While exhaling, envision your baby descending down the birth canal. Studies show that when you open up your vocal cords and relax the muscles in your face, it opens up the pelvic floor, and short breaths bring in a large amount of oxygen into the bloodstream.
3-part breath. This last breathing technique can be used during or after labor. It is also useful to ground oneself and for bonding with your newborn. During the 3-part breath you will inhale through your nose starting in your lower belly, mid belly, then ribs. Next, you will exhale through your mouth through your lower belly, mid belly, then ribs. This method is effective for becoming front and center to focus and being present in the moment.
Breathing During a lovely Homebirth
Watch Jessica walk us thru these breathing techniques on our Instagram Pregnancy & Postpartum Live Series.
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