I always say to the parents that come to my classes that if they can only remember one thing that I’ve taught them, let it be the importance of breathing during labour.
Breathing techniques will be the biggest tool in your birthing tool box.
I know we all breathe all day every day without even thinking about it but when you go into labour a great breathing technique can make a very real difference to your experience. Long story short… it’ll help you to relax.
Breathing Techniques…
There are many different breathing techniques out there and this is something that I actively teach in the JustExhale pregnancy yoga, antenatal and hypnobirthing classes.
When we exhale we stimulate our parasympathetic nervous system which is the direct opposite of our fight or flight system – simply put it helps to calm us down! It helps to reduce your heart rate, your blood pressure and reduce the amount of adrenalin that you’re producing which helps you to stay as calm and as relaxed as possible.
Exercising easy to learn breathing techniques when we’re in labour will help our bodies to work effectively and efficiently whilst giving birth.
A basic breathing technique…
- Inhale through your nose for the count of 4.
- Exhale through your mouth for the count of 8
Rectangle breathing…
The basic breathing technique of simply inhale and exhaling is often referred to as rectangle breathing as it refers to the way you can visualise a rectangle shaped object as a breathing tool. This could be a door frame, book or a table.
Visually tracing a rectangle as you breathe can really help you to keep focused. Once you’re focused you’ll find that it’s easier to keep calm and relaxed. Thus, helping you to avoid a stressful situation you could find yourself in.
If you find yourself holding your breath, make yourself let the breath go. When you let the breath go your body will instinctively take a big breath in flooding your body with lots of lovely oxygen. If in doubt JustExhale!
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