g. Breathing

Breathing is natural and most of the time, we don't even think about it. However, during delivery, the way you breathe can make a real difference. Learning to pace your breathing can help you relax during your labour. Your breathing can make your contractions more effective.

Choose the breathing technique that is best for you. Labour is different for each woman. Look at breathing techniques and rhythm as tools to help you during your labour.

 

 

 

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1. Slow Deep Breathing

Your normal breathing may be slower or faster than another person. Begin by relaxing and breathing so that you are comfortable.

Most women begin with slow deep breathing and continue as long as they feel comfortable.

for a description of the slow deep breathing technique.

to hear the slow deep breathing technique.

To practice this breathing technique, you or your partner can place a hand on your belly or your chest. You will notice that your chest rises and falls with each breath. Your partner can check that your arms and shoulders remain relaxed.

 

 

 

 

 

 

 

 

 

2. Faster Shallow Breathing

This is the breathing technique you can use if your contractions become more intense, and you have difficulty relaxing using the slow deep breathing technique. Faster, shallow breathing is done more quickly and higher in your chest.

for a description of the faster, shallow breathing technique.

to hear the "faster shallow breathing" technique.

 

To practice the faster, shallow breathing technique, begin by taking short rapid breaths. Each breath should be light and shallow.

Try breathing at different speeds until you find one that is comfortable for you. Practice this breathing until you can stay relaxed and comfortable for 60 to 90 seconds.

 

 

 

 

 

 

3. Pant-Blow Breathing

This breathing technique will help you to relax when your contractions are longer and stronger and you can no longer relax using the other breathing techniques. This technique is also referred to as transition breathing.

Pant-blow breathing is done through the mouth. You take several fast, shallow breaths and then you blow out

The shallow breaths make a quiet "heh" sound. Choose any rhythm that is best for you. Many women are comfortable with "heh, heh, heh, heh, and blow" (four fast pants to one complete blow). You can also try other rhythms like "heh, heh, blow" (two fast pants to one complete blow) or "heh, heh, heh, blow" (three fast pants to one complete blow). Try them all in order to choose the one that is best for you.


for a description of the pant-blow breathing technique.


to hear the pant-blow breathing technique.

This type of breathing is used during the transition phase that happens towards the end of the first stage. At this point, contractions can last for about 90 seconds and can be very close together

Practice until you can stay relaxed and comfortable for 90 seconds while doing pant-blow breathing.

 

 

 

 

4. Breathing to Help You Stop Pushing

At certain moments during labour, you will feel the urge to push, but your health care provider may ask you NOT TO PUSH.

for a description of the breathing technique to help you stop pushing.

to hear the breathing technique to help you stop pushing.

You can practice breathing to stop pushing. While you are practicing your pant-blow breathing, have your partner say "urge to push." Switch to blowing out for a few seconds until your partner says "urge passes." Then return to pant-blow breathing.

 

 

 

 

 

 

 

 

 

5. Breathing While Pushing

Once your cervix is fully open, your health care provider will ask you to push when you feel the urge. This may occur several times during each contraction.

When a contraction begins, take a relaxing breath - in through your nose or mouth and out through the nose or mouth.

Practice any breathing technique that is comfortable until you feel the urge to push.

When you feel the urge to push:

  • Relax your pelvic floor muscles.
  • Tuck in your chin and curl your trunk forward.
  • Tighten lips and breathe out very slowly.
  • Continue breathing until the urge to push leaves.

There are other methods of breathing while you push. Your health care provider may suggest a different one at delivery time. Use the method that works best for you.