Breathing in labour: three techniques worth practising
Breathing is the one comfort tool you always have with you. It works because a long exhale calms your nervous system, keeps oxygen flowing to your baby, and gives your mind a single thing to hold on to when a contraction peaks.
1. Slow breathing — for most of labour
In through the nose for a count of four, out through a soft, open mouth for a count of six to eight. The exhale should always be longer than the inhale. Drop your shoulders and unclench your jaw on every out-breath — a loose jaw means a loose pelvic floor.
2. Light breathing — for the intense stretch of transition
When surges are strong and close together, switch to a lighter, quicker breath in and out through the mouth, about one breath per second, with a longer sighing exhale at the end of each surge. Keep it gentle: if you feel dizzy or tingly, slow down.
3. Breathing baby down — for pushing
When you feel the urge, you may prefer to breathe out while bearing down rather than hold your breath for a fixed count. Different pushing approaches suit different circumstances, especially with an epidural, and evidence does not support one method for everyone. Follow your body's cues where possible and work with your care team.
Practise before the day
Do three minutes of slow breathing every evening in the last weeks of pregnancy, ideally while holding an ice cube to simulate discomfort. You want the pattern to be automatic so you don't have to remember it at 3am.
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