Different Breathing Techniques for Each Stage of Labor

Standard labor lasts for about 6.5 hours on average, but labor becomes a much more manageable experience with the right support and tools. 

One of the most effective ways to stay grounded and focused during labor is to use breathing techniques. At Our Birthing Center, we support mothers seeking a natural birth in NJ and believe that proper breathing is a crucial part of the birthing process. 

Today, our caring experts explain the different breathing methods that you can draw on to help during each stage of labor. These will help keep you calm and empower you to take control of your experience.

Early Labor

In the early stages of labor, contractions are typically mild and irregular, but you still need to manage your energy. 

Deep breathing, also known as diaphragmatic breathing, helps relax the body and encourages optimal oxygen flow. This technique is about breathing deeply into the abdomen, expanding it, and allowing your belly to rise gently before exhaling slowly. Deep breathing calms the vagus nerve, which is involved in regulating stress responses. 

Breathing deeply will slow your heart rate, reduce anxiety, and create a sense of peace as you prepare for the more intense parts of labor. Focus on long, slow breaths.

Active Labor

As you move into active labor, the intensity of contractions increases. This is the time when rhythmic breathing becomes invaluable. Rhythmic or patterned breathing involves breathing in a steady pattern, often paired with the contraction cycle. 

The most common approach is a slow inhale followed by a longer exhale, often through pursed lips. This helps you stay centered, reduces discomfort, and keeps energy levels steady.

The goal is to match the pace of your breathing to the intensity of the contractions, preventing you from tensing up. It’s also helpful to focus on the rhythm of your breath rather than the sensation of the contraction itself. 

Transition Phase

The transition phase is typically the most intense part of labor, and contractions may come rapidly with little time to rest in between. 

You may feel overwhelmed, but controlled breathing can offer much-needed relief. Panting or short, quick breaths can help you manage these overwhelming sensations. This is ideal for when contractions feel particularly strong, allowing you to regulate your breathing even when you feel overwhelmed.

Breathing through the mouth with short bursts of air, like panting, can help you manage the strong sensations and stay focused.

Pushing Stage

As you enter the pushing stage of labor, your body will naturally urge you to bear down. At this point, controlled exhalation through your mouth helps maximize the power of each contraction. Instead of holding your breath and pushing all at once, exhale slowly as you push. This reduces the risk of exhaustion, conserves energy, and ensures an effective push.

It’s important to listen to your body and trust the guidance of the midwives credentialed at Our Birthing Center during this phase. 

Postpartum Breathing

After the birth of your beautiful baby, continue breathing deeply as your body transitions into the postpartum phase. This reduces stress, promotes bonding with your newborn, and assists with uterine contractions. Take slow, deep breaths as you relax.

Breathing techniques can make all the difference in your natural birth experience in NJ. At Our Birthing Center, we encourage moms to take an active role in their childbirth experience by using breathing to stay calm and focused at every stage. Schedule your tour at Our Birthing Center today!