Breathing Techniques for Labor: Top 5 Birth Doula-Recommended Breath Patterns

Patterned breathing is an ancient technique  that harnesses the power of the breath to prepare for labor. The effectiveness of breathing techniques during labor is in their ability to help you stay present and centered. Labor can be overwhelming, but focusing on your breath allows you to manage stress and maintain a sense of control. It also allows you to connect more deeply with your body’s natural rhythm, making each contraction feel more manageable.

When practiced in advance, these breathing techniques not only prepare your body but also help build mental strength and resilience, empowering you to face the challenges of labor with confidence and calm. In this guide, we’ll review the top 5 techniques to breathe your way through contractions and delivery.

Benefits of patterned breathing during labor 

Breathing techniques during labor offer a range of powerful benefits, both physical and emotional. The most immediate advantage is pain relief. By focusing on deep, rhythmic breaths, you can help reduce the perception of pain associated with contractions. 

Deep breathing helps to activate the parasympathetic nervous system, which promotes relaxation and counters the body's stress response by stimulating the vagus nerve. When your body is in relaxation mode you naturally experience slower and more relaxed breathing, a slower and softer heartbeat, relaxed muscles, decreased sweat gland production, normal functioning of the stomach, and the return of normal immune system function. This is the body’s natural way of coming down from a stress response (like fight or flight) and stress, specifically the release of adrenaline, can inhibit oxytocin production, a hormone that helps you stay relaxed and calm. In fact, lower oxytocin levels have been linked to longer labors. 

In addition to pain relief and stress control, breathing techniques improve oxygen flow, which is crucial during labor. When you breathe deeply, you increase oxygen levels in your bloodstream, which helps relax the muscles in your body, including those in your pelvic floor. This relaxation promotes better blood flow, reduces muscle tension, and may even support more efficient contractions, facilitating the birth process. It also ensures that both you and your baby are getting the oxygen needed for a smoother and healthier labor. Effective breathing techniques can help prevent exhaustion by promoting a steady rhythm that keeps you energized and focused throughout the labor process.

We asked Giovanna Otavalo, a fifteen year veteran doula, to walk you through her top birth doula-recommended breathing technique that will help you breathe through contractions and bring comfort and calm to your labor experience. Let’s dive in!
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Best breathing techniques for labor

360 Breathing

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"360 breathing" is a deep breathing technique where you engage your diaphragm to expand your rib cage and abdomen in a full 360 degree motion, essentially filling your lungs completely by expanding not just your belly, but also the sides and back of your torso, creating a feeling of full expansion throughout your core. In addition to contributing to pain relief during labor, 360 Breathing can strengthen core muscles, improve posture, and manage stress by activating the pelvic floor and deep abdominal muscles. 

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How to do 360 Breathing

To practice 360 breathing, sit or lie down in a comfortable position and place your hands around your lower rib cage. Inhale deeply through your nose, feeling your belly expand and your rib cage move outwards in all directions. Exhale slowly through your mouth, allowing your abdomen to gently contract. 

Why 360 Breathing Works  

Unlike regular deep breathing that focuses mainly on the belly, 360 breathing aims to expand your rib cage in all directions, including side to side and back to front. This technique relies heavily on the diaphragm muscle, which contracts downwards to create space for air in the lungs. The diaphragm is significantly impacted by pregnancy, as the growing uterus pushes it upwards, causing it to move higher in the chest cavity and leading to changes in breathing patterns throughout pregnancy; this is a normal physiological change and is the primary reason why many pregnant women experience shortness of breath.

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Lamaze Breathing

Lamaze breathing is one of the most well-known techniques for managing labor pain. This method focuses on rhythmic, patterned breathing that can help you stay calm and reduce pain during contractions. The technique encourages shallow breaths through the mouth, which helps with relaxation and oxygenation, and offers you control over the pain you’re experiencing.

How to do Lamaze Breathing

Lamaze breathing is typically done in a 3-part pattern. First, you inhale deeply through your nose, then exhale gently through your mouth. The pattern can be adapted to your specific needs, but it’s designed to keep your mind focused and calm during early labor and throughout active labor. Practicing this breathing technique before your due date can help make the process smoother.

Why Lamaze Breathing Works  

Lamaze breathing can help to alleviate pain by helping you manage your body's stress response. By taking deep, intentional breaths, your body can release tension, improve blood flow, and relax your pelvic floor, which may make contractions more manageable. Plus, it promotes better oxygen levels for both you and your baby.

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Paced Breathing

Paced breathing is another technique that involves maintaining a steady rhythm during contractions. This is particularly helpful when you feel like your breath is becoming shallow or erratic during intense labor.

How to do Paced Breathing  

With paced breathing, you focus on taking a series of short, controlled breaths during each contraction. You may inhale through your nose for a count of 4, then exhale slowly through your mouth for a count of 6 or 8. The idea is to slow down your breath, which helps you stay focused and relaxed.

Why Paced Breathing Works  

Paced breathing can help prevent you from taking shallow breaths, which may increase feelings of panic or tension. By focusing on a steady rhythm, you allow your body to relax and oxygenate more effectively. It also promotes deeper relaxation, especially when paired with visualization techniques, which help distract from pain.

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Open Mouth Breathing

Sometimes, when contractions get intense, it’s hard to remember to take slow, deep breaths. That’s where open mouth breathing comes in. This technique can be used when you need a quick way to release tension and refocus.

How to do Open Mouth Breathing 

Simply open your mouth wide and exhale through your mouth with a relaxed, steady breath. You might also try making a soft “ha-ha” sound as you exhale, which can help release pent-up tension. This type of breathing encourages a relaxed jaw and softens your pelvic floor, making it easier to cope with contractions.

Why Open Mouth Breathing Works  

Open mouth breathing helps your body release tension in the jaw and face, which are often linked to tension in the pelvic floor. This can help you relax more deeply and manage pain more effectively. It also improves the flow of oxygen to your body, helping you feel more in control.

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Visualization Breathing

Visualization is a powerful tool for managing labor pain, and when combined with deep breathing, it can help you stay calm and centered. This technique allows you to focus on your baby’s arrival while using your breath to create a sense of peace and relaxation.

How to do Visualization Breathing  

As you breathe in deeply, imagine your breath flowing down into your belly, gently moving through your pelvic floor. You can picture the baby’s head descending as you breathe and visualize each contraction as an opportunity to get closer to meeting your baby. Use a calming mantra if that helps, such as "I breathe my baby down."

Why Visualization Breathing  Works  

Visualization helps distract your mind from the intensity of contractions, and when paired with controlled, rhythmic breathing, it can reduce the perception of pain. This technique encourages you to focus on the end goal — meeting your baby — which can be motivating during tough moments in labor.

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Tips for Practice Breathing Before Labor

To make breathing techniques more effective during labor, practice them during pregnancy. Incorporating deep breath work into your daily routine can help train your body to respond naturally during contractions. You may also want to practice with your birth partner, who can help remind you to breathe during each contraction and keep you grounded.

Remember, the goal of breathing through labor is not to "control" the pain but to help you stay calm, focused, and present with your body’s natural rhythms. Whether you’re using Lamaze breathing, belly breathing, or paced breathing, your breath is a powerful tool that can guide you through the experience. Remember, your breath is your ally — it can help you manage pain, relax your pelvic floor, improve blood flow, and keep you connected to the beautiful process of bringing your baby into the world.

So, take the time to practice, breathe deeply, and trust that your body knows what to do. 

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