Pregnancy

Breathing Techniques for Pain Management During Labor

Deep breathing exercises are very useful for a woman during labor. When you breathe in enough oxygen, the body can work hard to deliver the baby. Breathing techniques are also a great way to distract yourself from labor pains. Here are a few breathing techniques you can use during labor to reduce pain and conserve energy:

Different Breathing Techniques During Labor

  • Try to keep calm and visualize pleasant scenes throughout your labor.  Close your eyes if you can. This will help dilate your cervix as your body relaxes.
  • Try repeating certain rhythmic phrases, like “te” as you breathe in and “la” as you breathe out.
  • Try breathing in through the nose and exhaling through the mouth. This technique can be done at the start and end of every contraction. This will not only relax you, but give oxygen to the baby.
  • Another thing you can do is take a deep breath and whisper sounds like “huh”as you keep exhaling slowly through the mouth.
  • You can also use a counting method, counting up to 3 or 4 as you breathe in and count back down as you breathe out. This not only distracts you, but also relaxes and reduces the pain.
  • You can also create your own pattern of breathing, like breathing in and out several times and then ending each pattern with a gentle blow. Try not to hold your breath for more than 6 seconds at a time.
  • Another technique is to ask your partner to breathe with you as this keeps the breathing pattern steady. Tell your partner to hold your hands or put his hands on your shoulder, as this helps you follow each other’s breathing pattern.

These breathing patterns seem very simple and easy, but you shouldpractice them before labor begins so you are familiar with them and can do them even as labor pains start.

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