What breathing techniques can I use to cope in labour?

Breathing can greatly help you to cope during your labour.

The best possible breathing technique is very simple. It is Abdominal Breathing. It is simply deep, relaxed and slow breathing into the belly as opposed to breathing into the chest area. If you place your hands over or under your bump you will feel your abdomen rising and falling. You can use this breathing technique for as long as you can during labour. It is a good idea to begin breathing through a contraction with a cleansing breath. It is simply a deep breath that signals the start of your contraction and gives a big oxygen boost to both you and your baby. We finish each contraction with a cleansing breath as well. Lots of women actually sigh on this cleansing breath to signify to release of the contraction once it is over.

There will probably come a point where you need a more distracting breathing technique to keep your mind from the discomfort of the contractions. It is then a good idea to begin patterned breathing.

Light Breathing is not suitable for asthmatics as it may trigger an attack but can be helpful for others. It begins with a cleansing breath, then one breath every 1-2 seconds for the duration of the contraction. It is finished with a cleansing breath.

Contraction-tailored breathing combines Light and Abdominal Breathing. Begin with a cleansing breath and then use slow, relaxed abdominal breathing. As the contraction intensifies, accelerate and lighten your breathing over the peak. Return to relaxed abdominal breathing and finish with a cleansing breath.

Slide Breathing is good for asthmatics. It begins with a cleansing breath. Then take a slow, deep breath in and breathe out by puffing lightly 3 or 4 times (IN... out, out ,out. IN... out, out, out). Finish with a cleansing breath.

Variable Breathing (pant, pant, blow) is helpful when you feel short of breath from light breathing, or if you want a structured pattern. You can vocalise the blow. Begin with a cleansing breath. Breathe lightly for 2 breaths then give a longer, slow and relaxed breath. Finish with a cleansing breath.

Any exhale releases tension. Sighing or focusing on the exhaled breath can be relaxing.

ALWAYS KEEP THE RATE AND DEPTH OF YOUR BREATHING BALANCED IN ORDER TO PREVENT HYPERVENTILATION. BREATHING FAST AND DEEP CAUSES HYPERVENTILATION. THEREFORE, WHEN YOUR RATE OF BREATHING INCREASES THE BREATHS MUST BECOME LIGHTER.

Low vocalisations will release the pain-relieving hormone beta-endorphin. Explore the vocalisations that work for you in combination with your chosen breathing techniques.

Think about breathing techniques that you use in your every day life. Runners use breathing, as do swimmers and people who practice yoga. There may be any number of situations in which people use breathing techniques. Take what you know from your day-to-day life and adapt these breathing techniques to combine with what you already know. This is a very effective way of creating a coping style that is unique and useful to you.

Kerry