There are as many types of childbirth as there are women who give birth. No two deliveries are the same even if they come from the same woman, so it is impossible to determine if it will be more or less painful. For this reason, it is essential that you prepare in the best possible way for this moment. In this way, you will be prepared both physically and mentally and this will be key to help you give birth.
Controlling breathing during labor is important In many ways, the main one is for the safety of your baby. But breathing techniques can do much more for you in those intense moments. If you are able to control your breathing, you can relax, manage fears, and reduce pain in the most intense moments. If you go to classes maternal education, you will receive some simple techniques from your midwife.
But if you also want to learn by yourself and practice breathing at home, then you will find some valuable tips.
When and where to start
Anytime is a good time to start breathing techniquesOnce you learn it, it will be very useful for many other situations. Through breathing you can relax in moments of tension and reduce physical discomfort such as headaches. In addition, when you do sports, knowing how to breathe will help you improve your resistance and therefore improve your health.
To properly prepare for your delivery, you can start practicing the breathing techniques towards the second trimester. In this way, you will have enough time to control your breathing and you will arrive at your delivery perfectly prepared.
If in addition to preparing at home, you want to look professional help to perfect your technique, you can go to different places:
- In maternal education courses, a part is dedicated to breathing techniques
- In classes of yoga for pregnant women, which will also be very useful for prepare yourself physically facing delivery
- In classes of Guided Meditation for pregnant women
Breathing exercises specific to childbirth
There are many different breathing techniques, ideal for many occasions. During your labor, you will go through different stages and in each one of them, you will be able to use an adequate breathing technique. When you notice that one technique stops working, it is best to move to another.
First stage of labor: when contractions become more intense and regular
- When the contraction starts, take a deep breath. Go releasing the air little by little while you relax
- Take air through your mouth slowly until you feel your chest swell. Place one hand on the chest and the other in the stomach, so you will notice how you inhale. While you take a breath, go counting to 5, while you release it, count to 8 and thus you will help yourself to control the technique
- Pause for at least 1 minute between each contraction, before repeating the exercise again
Second stage of labor: dilation, contractions now become more painful and intense
- Take a deep breath in a single time
- When you take the last inhale, try make the sound "hee" three times. While releasing the air, you will have to make the sound "joo" in a single beat until you release all the air
- When the contraction passes, take a deep breath again to recover
Third phase: the moment to bid
Your body will already be ready to bring your child into the world and you will feel it intensely. When the doctor tells you to the time has come to push, do the following exercise
- Take all the air that you can and hold your breath while pushing
- When the bid ends, let out all the air and breathe normally for a few seconds or until the next push arrives
- Repeat the exercise every time a push comes in, your own body will warn you but you will also have the guidance of the midwife who attends your delivery
Practice at home for 10-15 minutes each day, so you will be fully prepared when it is time to give birth.