5 breathing techniques you should know for birth

You already know how to breathe. You do it all day long. But during birth something interesting often happens: as soon as things get intense, many women hold their breath. The body tenses up, and that's exactly what often makes the surges harder.

That's why conscious breathing is one of the most important tools in your birth toolbox. Here are five breathing techniques you can start practising now.

A quick note first: if you feel dizzy, tingly or unwell during the exercises, go back to breathing normally. If you have questions about your pregnancy, please speak to your midwife or your doctor.

1. Calm belly breathing

The basis for everything else. Place one hand on your belly and breathe in calmly through your nose. Feel your belly rise under your hand. Breathe out slowly again.

What it's good for: It calms your nervous system and helps you rest between surges. Also ideal for falling asleep during pregnancy.

2. Surge breathing

This breathing accompanies you through the first stage of labour. You breathe in slowly and deeply through your nose, as if you were filling a balloon in your belly, and breathe out just as slowly. Many women imagine gliding up a wave and back down again.

What it's good for: It gives you a rhythm to hold on to during a surge and helps you not to fight against it.

3. The long out-breath

Breathe in calmly and let your out-breath become about twice as long as your in-breath. For example, four seconds in and eight seconds out. You can breathe out through slightly parted lips.

What it's good for: A long out-breath signals safety to your body. It helps you let go, especially when fear or tension comes up.

4. Toning and humming

It might sound unusual at first, but it's incredibly effective. Instead of breathing out silently, you let a deep sound come out, for example a long, deep “Ooo” or a hum. It's really important that the sound comes from deep in your belly and doesn't get stuck in your throat. It can sound soft and round, not high and tense.

What it's good for: Deep tones help many women relax their jaw and pelvis. And as a bonus, they automatically lengthen your out-breath.

5. Breathing in the pushing stage

In the last stage of birth, your breathing changes. Many women then feel a strong urge to bear down. Instead of pushing hard while holding your breath, you can learn to guide your out-breath gently downwards and let your body do the work. Your midwife accompanies you in this stage and tells you what helps right now.

It's especially helpful to combine your breathing here with an inner image. Some women imagine a flower slowly opening. Others see a wave carrying their baby a little further down with every out-breath. Visualisations like these help you let go instead of holding on, and give your mind something to orient itself by.

What it's good for: You work with your body instead of against it and stay centred even in the most intense stage.

Why regular practice matters so much

Knowing breathing techniques is one thing. Being able to really use them during birth is another. Because when things get intense, when you're tired or stress comes up, your body falls back on what's familiar to it. And that's exactly why it's worth practising often and regularly during pregnancy.

The more often you practise a breathing technique, the more natural it becomes. At some point you no longer have to think about how it works. You simply breathe. And that sense of familiarity gives you security, especially in the moments when panic might otherwise set in.

A lovely side effect: the breathing techniques don't just help you during birth. Many women already use them during pregnancy, for example when falling asleep, in the waiting room before a check-up or when their head is full of thoughts again. Each of these little situations is also practice for the birth.

A little tip from my classes: link your breathing to a fixed anchor, for example a hand on your belly or a particular word. If you've practised this often enough, sometimes just that touch is enough during the birth, and your body knows: now it's time to be calm.

How best to practise

• Practise for a few minutes every day, ideally at the same time.
• Start with belly breathing and gradually add the others.
• Practise with your birth partner so they can remind you during the birth.
• Try the techniques in different positions too: sitting, standing, on all fours.

Frequently asked questions about breathing techniques during birth

When should I start practising the breathing techniques?

Ideally from the second trimester, so they become familiar by the time you give birth. But practising is still worth it shortly before the birth too.

What do I do if I forget everything during the birth?

That happens and it's completely okay. That's why it's so helpful if your birth partner knows the techniques and can gently remind you. Often a calm “Breathe out long” is enough.

Do breathing techniques replace pain relief?

Not necessarily. They can help you cope better with the surges, and some women need less pain relief as a result. Whether you want support, and which kind, is your decision.

My conclusion

Breathing is the tool you always have with you. The more familiar it is to you, the more easily you can use it during the birth. In my Hypnobirthing classes we practise these and other techniques hands-on, together with your birth partner. And if you'd like to learn more about the method first, have a read of What is Hypnobirthing really, and what does it do?.