Giving birth is one of the most significant experiences a woman can go through. For many expectant mothers, labor and delivery come with a mix of excitement, anticipation, and, understandably, some anxiety about the physical demands involved. Your breath is one of the most important tools you have during this transformative process. Breathing may seem simple—after all, it’s something you’ve been doing all your life—but during labor, using breath correctly can help optimize oxygen flow to both you and your baby. Understanding proper breathing techniques during labor can ease pain, reduce stress, and make the experience more manageable. In this article, we’ll explore why proper breathing is so crucial during labor, share tips on breathing techniques to use, and discuss how physical therapy can play a role in helping you prepare.
Why is breath so important during labor?
Labor and delivery place an enormous amount of stress on the body. Effective breathing not only helps you manage physical exertion but also allows you to stay calm and focused. Here are several key reasons why breathing is crucial during labor:
Oxygenation for you and your baby
During labor, your muscles work incredibly hard, particularly the uterus. Muscles require oxygen to function properly, and during contractions, blood flow to the uterus can decrease. Additionally, some moms have a tendency to “purple push,” meaning they hold their breath during pushes and exhaust themselves. Proper breathing ensures that both you and your baby receive an optimal amount of oxygen, which can help prevent fatigue and promote more efficient muscle contractions. Deep breathing increases oxygen intake, keeping your body fueled for the task at hand.
Pain management
Breathing serves as a powerful tool for managing pain. Focusing on your breath can distract you from the intensity of contractions, creating a rhythm that helps reduce your perception of pain. When we experience pain or stress, the body often tenses up, which can make labor more difficult. Controlled breathing encourages relaxation, reducing muscle tension and helping your body work more efficiently during contractions.
Stress reduction and focus
Labor can be overwhelming, especially during the most intense stages. Fear, anxiety, and stress can trigger the body’s “fight or flight” response, increasing heart rate and leading to shallow, erratic breathing. This can make you feel more panicked or out of control. Practicing controlled breathing during labor promotes relaxation, keeping you grounded and focused. It can also help you conserve energy for the final stages of delivery.
Hormonal balance
Proper breathing can influence the release of hormones during labor. For example, calm and focused breathing can help release endorphins—your body’s natural pain relievers—which can lessen discomfort. On the other hand, shallow, rapid breathing may cause an increase in adrenaline, which can slow down labor and make contractions less effective. Steady, deep breaths help keep your hormones balanced, allowing labor to progress more smoothly.
Tips for breathing properly during labor
Understanding the importance of breathing is one thing, but practicing proper techniques is key to making the most of your breath during labor. The goal is to practice healthy breathing patterns before labor so you don’t necessarily have to think about it during labor - you can focus on positioning and the process of delivering your baby. Here are some effective breathing tips that can help:
Practice slow, deep breaths
Deep diaphragmatic breathing is essential for relaxing and maximizing oxygen flow. Begin by inhaling deeply through your nose, filling your lungs with air, and expanding your diaphragm. Exhale slowly through your mouth. This type of breathing helps reduce muscle tension, promote calmness, and deliver oxygen to your body and baby.
You can practice deep breathing throughout your pregnancy, even when you’re not in labor. For example, when having a bowel movement, exhale or make a low-frequency groan to promote pelvic floor relaxation. The more familiar you are with this breathing pattern, the easier it will be to rely on it during contractions to relax your pelvic floor.
Find your ideal breathing rhythm
Developing a rhythm in your breathing helps create a sense of control during contractions. Try breathing in for a count of four and exhaling for a count of four or five. The key is to focus on consistent, even breaths rather than fast or erratic breathing. As labor intensifies, your breathing rhythm may naturally speed up, but it’s important to remain in control and not allow panic to set in. Remind yourself to stay focused on your breath, especially during the most challenging moments.
Use “cleansing breaths” during contractions
Taking a slow, deep breath at the start and end of each contraction is called a “cleansing breath.” This simple technique helps you transition between contractions and stay grounded. At the beginning of a contraction, take a long, deep breath in through your nose and exhale fully through your mouth. This signals to your body that you’re ready to manage the contraction. At the end of the contraction, another deep, cleansing breath helps release tension and prepare you for the next one.
Pant or breathe rapidly if necessary
During the second stage of labor (the pushing phase), your healthcare provider may advise you to avoid pushing for a brief moment to prevent tearing or to give your body a break. In these cases, short, rapid breaths (similar to panting) can help you resist the urge to push when it isn’t the right time. Panting keeps you from straining and helps reduce the risk of injury.
Relax your body
Breathing isn’t just about the air coming in and out of your lungs; it’s also about how your body responds. As you exhale, focus on releasing any tension in your muscles, especially in your shoulders, jaw, and pelvic floor. Tension in these areas can slow down labor and increase discomfort. Make a conscious effort to relax during each exhalation.
How physical therapy can help you breathe better during labor
Many people associate physical therapy with injury recovery, but it can also be a powerful tool for preparing your body for labor and delivery. Physical therapists specializing in women’s health can teach you breathing techniques that enhance relaxation and optimize oxygen flow, preparing you for labor.
Pelvic floor and core training
Your pelvic floor muscles play a significant role during labor, and physical therapists can help you strengthen and control them. A stronger pelvic floor can make it easier to manage the pushing phase of labor while also reducing the risk of injury. Additionally, working with your core and diaphragm, physical therapists can teach you how to use your breath to coordinate with these muscles, optimizing your body’s efforts during labor.
Diaphragmatic breathing techniques
Diaphragmatic breathing, or belly breathing, is a technique that engages your diaphragm and helps you take deeper breaths, ensuring your body is getting enough oxygen. Physical therapists can help you practice and perfect this breathing in different positions, which can ease tension and reduce stress during labor. Learning how to breathe from your diaphragm can also improve your lung capacity and allow you to breathe more efficiently under pressure.
Managing pain through breathing
Physical therapists can teach you how to use your breath to manage pain more effectively. By practicing relaxation techniques and controlled breathing exercises, you can gain greater control over your pain response, improving your overall comfort during labor. These techniques can be integrated with other physical therapy treatments that may be useful in your pregnancy, such as massage therapy or stretching exercises.
Body awareness and relaxation
Physical therapy isn’t just about strength—it’s also about awareness. Your physical therapist can help you develop body awareness, teaching you how to recognize and release areas of tension during labor, especially your pelvic floor. Combining breathing exercises with relaxation techniques can help you stay calm and in control, even during the most intense stages of labor.
Breath with labor positions
Diaphragmatic breathing can be even more effective when in proper labor positioning. Your physical therapist will help you practice breathing in different positions, like quadruped, so you can switch positions during labor if necessary and still have the awareness to breathe properly.
Proper breathing during labor is much more than a coping mechanism—it’s an essential tool for managing pain, reducing stress, and ensuring your body and baby receive the oxygen they need. By practicing effective breathing techniques, you can approach labor with greater confidence and control. With the guidance of a specialized physical therapist, you can learn how to optimize your breathing, strengthen your body, and prepare for a smoother, more comfortable delivery.
Whether in the early stages of pregnancy or approaching your due date, now is the perfect time to start practicing breathing techniques. We love helping our pregnant moms at EW Motion Therapy prepare to deliver their babies - walking alongside them during every stage of their journey is a privilege. To learn more about how women’s health physical therapy can help you reach your goals, click the button below to download our answers to 20 frequently asked questions.
