Breathing techniques during childbirth

2026-05-27 12:00 Childbirth

In short: proper breathing during childbirth reduces pain, saturates the blood with oxygen and helps to maintain control. The main techniques are slow deep breathing at the beginning of the contraction, "candle" at the peak and restorative breathing between contractions.

Why breathing is important in childbirth

During contractions, the uterus – a powerful muscle – contracts and temporarily reduces the flow of oxygen to the baby. Deep rhythmic breathing supports gas exchange, helps the mother relax auxiliary muscles and reduces the release of adrenaline, which slows down the opening of the cervix.

Studies show that mindful breathing techniques, when combined with other non-drug methods, reduce the perceived intensity of pain and reduce the need for pain relief.

How to breathe in the latent phase (early contractions)

At the beginning of labor, contractions are soft and relatively short. The task is not to waste energy ahead of time and let the body work on its own.

Slow breathing technique:

Inhale through the nose – 4 counts.
Exhale through the mouth – 6-8 counts, as if you are deflating a balloon.
Between inhalation and exhalation – without a pause, a smooth transition.

You can supplement it with visualization: as you inhale, imagine how oxygen fills the entire abdomen, as you exhale, imagine how tension goes away.

Breathing at the peak of the contraction

When the contractions become stronger - in the active phase - slow breathing may no longer be enough. The "candle" technique helps here:

"Candle":

Inhale through the nose – 2 counts.
Exhale through the mouth briefly, as if blowing out a candle – 2 counts.
The rhythm is frequent, but shallow. Make sure you don't get dizzy.

If dizziness begins – a sign of hyperventilation – fold your palms in a boat to your face and breathe in them for a few seconds: the CO₂ level will recover.

Breathing between contractions

Interval is your time to recover. Breathe slowly and deeply, close your eyes, relax your shoulders and arms. If possible, change the position: an upright position speeds up labor.

A short "body scan" between contractions: Walk your attention from the top of your head to your feet, intentionally relaxing each tight muscle group. This reduces the overall tension of the body.

Breathing in pushing

When the cervix is fully open (10 cm), the second stage of labor begins - pushing. Here the breathing technique changes fundamentally.

Physiological attempts ("exhaling" the child):

Inhale deeply.
As you exhale, smoothly direct the effort "downward", as when trying to empty your bowels.
Do not hold your breath for a long time (more than 6 seconds) - this reduces the baby's oxygen.

The WHO recommends physiological pushing without prolonged breath retention, as the long-term Valsalva technique (pushing with the mouth closed) increases the risk of ruptures and reduces the oxygen saturation of the child's blood. Discuss your preferred pushing technique with your midwife when planning your delivery.

Breathing technique when you want to push ahead of time

Sometimes the urge to push appears before the cervix is fully dilated. You cannot push at this moment - this can injure the cervix. Doggy breathing will help:

"Doggy": frequent shallow inhalations and exhalations through the mouth, like a breathless dog. This physically prevents you from holding your breath and "distracts" from the urge. Use it short, only at the peak of the contraction.

How to practice techniques in advance

Start breathing practice in the third trimester of pregnancy. Rehearse each technique in a calm environment: 5-10 minutes a day is enough.

It is useful to practice with your partner: he will be able to remind you of the technique at the right time and breathe with you – this helps to synchronize and not "jump out" of the rhythm.

When to see a doctor

Breathing techniques are an auxiliary tool, but they are not a substitute for medical care. Notify the midwife immediately if:

dizziness or numbness around the mouth does not go away after a few calm breaths;
it is very difficult for you to "breathe through" the contractions and you want anesthesia;
Contractions have become very frequent (less than 2 minutes between them) or the pain has changed dramatically.

Frequently Asked Questions

Is it possible to breathe as usual and not use any techniques?

Yes. Breathing techniques are a tool, not an obligation. Some women intuitively find a comfortable rhythm. The main thing is not to hold your breath for a long time.

What if I forget the technique in the midst of labor?

Ask your partner or midwife to breathe out loud with you. The rhythm of someone else's breathing automatically "captures" yours.

Does sound help when exhaling?

Yes. Sound exhalation - "haaa", "ooh", low moo - relieves tension from the muscles of the throat and pelvic floor. Many women find this very effective.

Conclusion

Mindful breathing is one of the most accessible tools in childbirth. It costs nothing, does not require equipment and works at any stage - from the first contractions to pushing. Practice in advance, and at the right time, the body will remember what to do.

Bibliography

WHO. WHO recommendations: intrapartum care for a positive childbirth experience. 2018. https://www.who.int/publications/i/item/9789241550215
Chaillet N et al. Nonpharmacologic approaches for pain management during labor. Birth. 2014; 41(2):122–137. https://pubmed.ncbi.nlm.nih.gov/24761801/
Leap N et al. Supporting women in labour. Pract Midwife. 2010.
NICE guideline CG190. Intrapartum care for healthy women and babies. 2014 (updated 2017). https://www.who.int/publications/i/item/9789241550215
Ministry of Health of the Russian Federation. Clinical recommendations: Normal delivery. 2021. https://cr.minzdrav.gov.ru/

This material is for informational purposes only and does not constitute medical advice and is not a substitute for medical advice. If a child's sleep is accompanied by alarming symptoms, a pronounced deterioration in health, problems with breathing, feeding or weight gain, it is necessary to consult a qualified medical specialist as soon as possible, and not rely only on information from the Internet.

Lunora