Breathing Techniques for Labour and Delivery

Breathing exercise can be helpful during labour. They can help relax the body and the mind, keeping oxygen flowing, and provide a distraction from the pain during contractions. Slower breathing can also help prevent feeling light-headed or short of breath.

General tips

  1. Learn and practice breathing techniques before labour to help you feel more prepared and confident. 
  2. The breath in must always equal the breath out.
  3. If you feel dizzy, slow your breathing down. If you feel like you are gasping for air, gently speed it up.
  4. Focus on something outside of yourself, such as a support person, an object, or a sound, to help you stay calm.
  5. Keep your muscles relaxed during contractions, especially your perineal (between the anus and genitalia) and abdominal (belly) muscles.
  6. With practice, you will find a breathing rhythm that feels right for you. 
  7. Between contractions, breathe normally and allow your body to rest. 
  8. Never hold your breath.

Deep cleansing breathing

This type of breathing can be used at the beginning and end of each contraction.

Why it helps:

  • Supports oxygen flow to the uterus and baby
  • Promotes relaxation

How to practice:

  1. Breathe in slowly through the nose, as deeply as possible.
  2. Breathe out through your mouth, releasing the same amount of air. 
  3. As you breathe out, let your body relax. 

Slow-paced breathing

This type of breathing is gentle and steady. It is similar to normal breathing, but slower and more rhythmic. 

Why it helps:

  • Can be used during all stages of labour
  • Especially helpful in early labour and early active labour

How to practice:

  1. Breathe in slowly through your nose.
  2. Breathe out through your mouth, releasing the same amount of air.
  3. When the contraction ends, take a deep cleansing breath.
  4. Return to normal breathing between contractions. 

Belly breathing

Belly breathing can be helpful in early labour. This type of breathing encourages relaxation and helps keep breathing slow and steady.

Why it helps:

  • Encourages relaxation
  • Helps keep breathing slow and steady

How to practice:

  1. Place one hand on your belly just below your ribs and the other on your chest. 
  2. Breathe in slowly through your nose and let your belly expand, gently pushing your hand outward. Your chest should stay mostly still.
  3. Breathe out through your mouth with lips slightly pursed (as if you are whistling). Feel your belly relax inward as you breathe out.
  4. Use this breathing during or between contractions, whichever feels most comfortable.

Shallow breathing

Shallow breathing can be helpful during the transition stage of labour, when contractions are very strong. Using this type of breathing too early in labour may cause tiredness or dizziness because it uses more energy. 

Why it helps:

  • Reduces pressure on the uterus during strong contractions 
  • Can be used when regular or slow-paced breathing no longer feels helpful 
  • Can be adjusted to a rhythm that feels comfortable for you
  • Can be used only as long as it feels comfortable

How to practice:

  1. At the start of a contraction, take a deep, cleansing breath and relax. 
  2. Focus on a calming focal point, such as a support person, object, or sound.
  3. Breath in and out of your mouth using shallow, slightly faster breaths. 
  4. As you breathe out, softly say, “ha”. 
  5. Your chest will move, but your belly should stay mostly still.
  6. Place the tip of your tongue behind your upper of lower teeth to help prevent a dry mouth.
  7. When the contraction ends, take another deep, cleansing breath.
  8. Return to normal breathing between contractions and relax your body.

Pant-blow breathing

This type of breathing is also very helpful during the transition stage of labour, when contractions are very strong. It gives you something steady to focus on and can help you avoid pushing too early.

Why it helps:

  • Can help you stay focused by using a steady breathing pattern
  • Can be used when shallow breathing is no longer helpful
  • Can be adjusted to a rhythm that feels right for you
  • Can be used only as long as it feels comfortable

How to Practice:

  1. At the start of a contraction, take a deep, cleansing breath and relax your body.  
  2. Focus on a calming focal point, such as a support person, object, or sound. 
  3. Begin shallow breathing through your mouth using short “ha” breaths. 
  4. After every few pants (for example, 3-6), add one longer blow out. 
    • Some people find it helpful to think “pant-pant-blow” or “hee-hee-hooo”. 
  5. Adjust the number of pants and the rhythm to what feels most comfortable for you.
  6. When the contraction ends, take another deep breath.
  7. Return to normal breathing between contractions and relax your body.  

Note: You may feel the urge to push at this stage. Do not push – focus on blowing the breath out.

Pushing

When the cervix is fully dilated and the baby’s head enters the birth canal, you may feel a strong urge to push. Controlled breathing can help you work with your body to safely help the baby move down.

How to Practice:

  1. Take a deep, cleansing breath and relax your body.
  2. Quickly take a deep breath, release a small amount of air, and then bear down while holding your breath for a count of six (count “one, two, three, four, five, six”).
  3. Relax your pelvic muscles and push downward and forward using your lungs, diaphragm, and abdominal muscles. Note: DO NOT PRACTICE PUSHING AT HOME; this is just to learn the technique.
  4. Exhale, take another breath, and repeat until the contraction ends. 
  5. When the contraction ends, take a deep cleansing breath and allow your body to fully relax. 

When not to push

  • During transition, before your cervix is fully dilated
  • While being moved
  • When the baby’s head is being delivered (to reduce pressure on your perineum)

Blowing (Panting)

  • Blowing is the technique used to stop pushing. 
  • Blow lightly through your mouth until the urge to push passes or you are told to push again. 
  • Your inhale should equal your exhale. 

Vocalizing 

  • Some people find it helpful to moan, groan, or repeat a word or phrase during contractions.
  • Vocalizing usually happens spontaneously and is difficult to practice ahead of time. 
  • Avoid high-pitched sounds – they are less effective and can strain your throat.