Don’t forget to breathe!

‘Don’t forget to breathe,’ is something you may hear a LOT.  It is worth practising these techniques beforehand so you are prepared for wherever you give birth – home, hospital, Alosra!

Breathing for early labour

Breather slowly in and out through each contraction.  Try and keep a regular rhythm and keep the out breath slightly longer than your inhale. 

Inhale through your nose for 1,2,3

Exhale through your mouth for 1,2,3,4

Breathing for active labour

  • When your contractions start give out a sighing breath and try to breathe like the above slow, regular breathing

Inhale through your nose for 1,2,3

Exhale through your mouth for 1,2,3,4

  • If you feel the need as the contraction builds to take faster, lighter breaths that is ok just don’t over do it.
  • It can help at the height of the contraction to pant, taking a deep breath every few breaths
  • Breathe and release your contraction with slow controlled breathing.

Breathing during transition

When you are nearing transition do not push until the midwife tells you do so – you can hurt yourself if you push too early. Listen to the midwife’s advice on breathing but it can help to pant and blow your exhale out.

Practise a pant, pant, blow at home – imagine you want to almost blow out a candle.  

Breathing in delivery

Try not to hold your breath when you are pushing (unless your midwife tells you to).When your contractions starts:-

  • Breathe in and out gently
  • When you feel the urge to push, take a deep breath
  • Tuck your chin onto your chest
  • Breathe out slowly as you bear down.
  • Try and listen to your body (unless you’ve had an epidural in which case you’ll be told what to do by the nurses)
  • Keep your pelvic floor relaxed
  • Push from between your legs, rather than with your head and neck.
  • You may want to push about four times per contraction so don’t forget to take a deep breath in before doing so.

As your baby crowns – you will be asked to stop pushing to give your body time to stretch and minimise tearing.