When it comes to childbirth, your breath is a powerful tool. Breathing techniques can help you stay calm, focused, and empowered throughout labor. Whether you're practicing ahead of time or using them in the moment, knowing how to harness your breath will make a world of difference.

Here are some breathwork tips to guide you through your labor, from early contractions to pushing your baby out!

 

Calm Breathing: Stay Centered, Stay Calm

This simple technique is a great way to practice relaxing and calming your body, whether you’re in labor or just need a moment to ground yourself.

How to do it:

1. Inhale through your nose for 4 seconds.

2. Exhale through your nose for 8 seconds.
   
   

When to use it:

1. Practice this technique anytime, anywhere, leading up to labor.

2. Use it between contractions to bring your body back to a calm state.

3. You can also use it during labor to stay focused and reduce tension between contractions.

 

Deep Breathing / Surge Breathing: Power Through Contractions

As contractions become more intense, focusing on your breath can help you stay present and manage the surge of sensations. This technique is designed to help you breathe through the intensity of each contraction.

How to do it:

1. Inhale for 14 seconds.

2. Exhale for 18 seconds.
   
   

When to use it:

1. Practice this breathwork before labor to get comfortable with the timing.

2. During contractions, avoid holding your breath—focus on breathing through the sensation.

3. Tip: Having your birth partner remind you to breathe through contractions can be super helpful when things get intense!

 

Birthing Your Baby: Push with Your Breath

When it’s time to push, your breath plays a vital role in helping guide your baby out. This technique is often referred to as "breathing your baby down."

How to do it:

1. Inhale deeply.

2. As you exhale, push the air down through your throat and out through your vagina. Think of it like a backward kegel!
   
   

3. Bonus Tip: Practice this while going to the bathroom to get a feel for how it works—it's very similar to the muscles you'll use when pushing your baby out!
   
   

When to use it:

1. During the pushing phase, as you're actively working to bring your baby into the world.

 

A Note from Our Co-Founder, Lindsey Bliss

These breathwork tips come from our co-founder and active birth doula, Lindsey Bliss. Lindsey has seen firsthand how powerful breathing can be in helping birthing people feel empowered and in control. If you're looking for more hands-on support during your labor, hiring a birth doula can make a world of difference. We at Carriage House Birth are here to support you through every stage of your pregnancy and birth journey.

 

Ready to build your birth support team?

Reach out to Carriage House Birth today to find the support you need for your upcoming birth.

With love,

The Carriage House Birth Team

Photo:  Naomi Vonk