"Breathe deeply, until sweet air extinguishes the burn of fear in your lungs and every breath is a beautiful refusal to become anything less than infinite."
D. Antoinette Foy
Breathing is such an important part of the birth preparation courses I teach. Understanding and practicing breathing techniques is absolutely key for a smoother and more comfortable birthing experience.
Here’s why:
🌿 Slow and controlled breathing HELPS RELEASING ALL TENSIONS IN THE BODY and supports uterine muscles to do what they’ve been designed to do across all stages of labour.
🌿 WELL OXYGENATED MUSCLES WORK MORE EFFICIENTLY. Your uterine muscles are no different.
🌿 Slow and controlled breathing informs your central nervous system that all is well. This enables you to FEEL CALM AND IN CONTROL.
🌿 Hypnobirthing breathing techniques are intended to increase Oxytocin levels resulting in more effective contractions for a FASTER LABOUR*.
* there’re obviously other factors that will impact the length of labour, but oxytocin flow is one of the most important physiological aspects to consider for a swifter birth experience.
🌿 They also increase your beta-endorphin levels! Beta-endorphins are your natural pain relief, released from the brain in the form of endogenous opioid for A MORE COMFORTABLE EXPERIENCE!
The Calm Breath Technique
Sit with your back straight or lie down. Relax your shoulders and your jaw as much as possible.
In your own time…
Inhale slowly through your nose, feeling the air move into your abdomen. Try to fill your abdomen with air instead of just your lungs.
Purse your lips like you’re blowing on hot food, then breathe out slowly, taking twice as long to exhale as you took to breathe in.
In pregnancy: repeat this for as long as you need to feel completely relaxed.
In birth: repeat this for as long as your surge last during the 'first stage' of labour.
Notes:
The out breath is naturally longer, this is where we produce oxytocin.
If you’re congested, you can breathe in through the mouth obviously.
Birth partners should practice during pregnancy too, equally need to be relaxed and conserve their energy.
Photo by @kate_nel_birthkeeper