Breathing techniques will be the biggest tool in your birthing tool box. 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.
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 and they are 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. It helps reduce your heart rate, blood pressure and adrenalin you produce which helps you to stay calm and relaxed.
Exercising easy to learn breathing techniques when in labour will help our bodies 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…
Rectangle breathing is the basic breathing technique of simply inhaling and exhaling. The name refers to the way you can visualise a rectangle shaped object as a breathing tool which 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. Therefore, 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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