Breathing exercises for pregnant women: how to breathe during labor?

Breathing exercises for pregnant women are their strength and support. First, during pregnancy and preparation for childbirth when mom has double responsibility, because she has to breathe for herself and for her baby. Second, proper breathing during labor will allow reduce pain and speed up the childbearing process. Today’s post in this category — Breathing exercises for pregnant women — is dedicated to this theme: how to breathe during labor? Our online training courses Preparation For Childbirth pay a lot of attention to this important question. Usually we combine breathing exercises for pregnant women with gymnastics. A yoga classes for pregnant women at the same time teach them to make correct postures and movements that are effective during different stages of labor.

Let’s begin our preparation for childbirth trying to understand how to breathe during labor. We should master two types of breathing.

Breathing exercises for pregnant women, type 1: relaxing breath during contractions

Breathing exercises for pregnant, type 2: holding your breath at the vain attempts

Breathing exercises for pregnant women: how to breathe during labor?Childbirth is a natural process. Pain in childbirth, as the doctors say, is absolutely physiological phenomen. But this does not mean that you have to put up with it. Proper breathing during labor, well-chosen postures and body movements will help alleviate the pain significantly and even completely reduce it to nothing. Our online training courses Preparation For Childbirth will teach you how to do it. You will not just get to know how to breathe during labor. You will also possess the appropriate skills. Just knowledge, unfortunately, is not enough for a woman during childbirth when she is under stress and loses control of herself easily. To be ready to this state you should study and train how to breathe during labor, as well as appropriate postures, well before childbirth.

Breathing exercises for pregnant women, type 1: relaxing breath during contractions

What causes the pain during childbirth? The reason is the need to open the cervix. It looks like the bud turns into a beautiful flower. But it’s much more quick process. Proper breathing during labor let you relax the cervix, reduce pain and shorten the duration of the childbearing process.

So, how to breathe during labor? So, how to breathe during labor? Let’s begin from contractions — the first period of the childbearing process.

The correct breathing during contractions is controlled mindfully, this is a full breathing with some special features:

  • this is a mouth breathing without a pauses;
  • inhalations are deep and rapid;
  • exhalations are long and smooth.

Breathing exercises for pregnant women should include this type necessarily. With it we begin at our online training courses Preparation For Childbirth when teach how to breathe during labor.

Let’s discuss each of these nuances in detail. The more the future mother understands why she needs to make breathing exercise for pregnant women and how they work, the more likely she will master the proper breathing during labor.

Mouth breathing makes your inhalation deeper. Keep your facial muscles and lower jaw relaxed, your mouth is slightly opened. All of these indicators show inhibitory processes of the cerebral cortex. They are the signs that you have managed to relax.

The maximum deep breath is needed for the following reasons:

  • For greater oxygen saturation, which is equally important for both mother and child (during labor baby gets less oxygen as the uterus contracts and compresses the placenta);
  • The muscles of the uterus are working in emergency mode, so they are also in need of an additional influx of oxygen;
  • It allows you to make the most long exhalation, thereby increasing relaxation time.

Continuous breathing without pauses is another condition of the proper breathing during labor. It reduces pain and speeds up the period of the contractions. Each inhalation is a tension. The pause after inhalation is the moment of peak stress. This is followed by exhalation that is equal to relaxation. During contractions a woman should erase this pause from the formula of natural breathing to breathe continuously, not allowing the body to contract and tense after inhalation.

Teaching women to make long, smooth exhalations is another important objective, pursued by the our online training courses Preparation For Childbirth. With the help of a long slow exhalation we can achieve greater and longer relaxation, therefore, this is the means  to reduce pain and accelerate the process of opening the cervix, reducing the duration of the childbearing process in general.

For proper breathing during labor, at the period of the contractions, follow this rule of the ideal ratio of the length of inhalation and exhalation: make deep rapid breath in, not longer than for 5 seconds, and then smooth slow exhalation to 10 seconds or longer. Generally you should have 3-4 breaths in 1 minute, no more.

At our online training courses Preparation For Childbirth we will teach you sound techniques for pain relief also. When proper breathing during labor is accompanied by work with a voice this causes specific variations in the vocal cords, which are distributed throughout the whole body relaxing the muscles and emotions. Breathing exercises for pregnant women include the mastery of different methods to create sound vibrations.

Breathing exercises for pregnant, type 2: holding your breath at the vain attempts

Proper breathing during labor varies from one stage of the process to another. When the birth canal is opened a woman should use another type of breathing — the lower, abdominal breath. At this stage a woman in vain attempts pushes the child. To do this, she must make the deepest inhalation. At this moment the diaphragm moves down and intra-abdominal pressure increases. Then she makes a breath-hold for 30 seconds. After that she needs to exhale quickly, but gently. This cycle must be repeated thrice.

Between the vain attempts a woman must use a full breath, which promotes to intensify the childbearing process. With skills of full breath breathing exercises for pregnant women usually start. It is particularly important for the mother to master the chest and abdominal breathing.

However, there is no single answer to the question — how to breathe during labor. For example, sometimes for the baby’s health smooth vain attempts are better. Then, proper breathing during labor changes again: woman in labor can be asked to do inhalations as if she inflates balloons. She must take a deep breath in and then exhale by short jerks, by portions, through a tube of elongated lips.

There are other breathing exercises for pregnant women, which are useful at certain moment of the childbearing process. The sooner you start to visit our online training courses Preparation For Childbirth, the higher will be your readiness for any unexpectedness of childbirth, the easier it will be for you and for your baby. And remember: how to breathe during labor is just one, albeit a very important element of preparation for childbirth.

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