11 breathing exercises to use during pregnancy & labor
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the benefits of breathing exercises during pregnancy, labor, and delivery. Plus 11 breathing techniques for pregnancy and childbirth (including lamaze).
Pregnancy can be a beautiful but overwhelming time. Understanding and practicing pregnancy breathing exercises can help you prepare for labor and improve your physical and mental health during pregnancy.
The benefits of using breathing exercises during pregnancy
Pregnancy breathing exercises that focus on deep and rhythmic breathing can benefit both mother and baby in several ways.
Stress reduction and emotional wellbeing
Fluctuations in hormones during pregnancy can cause heightened emotions, and breathing exercises can be an effective way to manage stress and anxiety levels. Focusing on slow, mindful breaths can activate the body's relaxation response, helping to lower your heart rate and promote feelings of calm.
Preparation for labor and childbirth
Breathing exercises throughout pregnancy can equip mothers with the ability to control their breathing during contractions, which can help manage pain, reduce the likelihood of panic, and promote a smoother birthing process.
Positive impact on maternal and fetal health
Mindful breaths may have a positive impact on fetal wellbeing too. Research suggests that stress management in expectant mothers can reduce risk of preterm labor and low birth weight. Breathing exercises during pregnancy can increase your blood oxygen levels, helping to bring a steady flow of oxygenated blood to the baby. The calming effects of breathing exercises can also promote bonding between the mother and the unborn child.
3 breathing techniques to use during pregnancy
Practicing breathing exercises during pregnancy can enhance your wellbeing and help prepare you for labor. These exercises can be easily brought into your daily routine, providing both physical and mental benefits during your pregnancy.
1. Cyclical breathing
Cyclical breathing can promote relaxation and stress relief.
Find a comfortable position: Sit or lie with a straight back in a position that doesn't put pressure on your abdomen.
Inhale slowly: Breathe in deeply through your nose, allowing your abdomen, rather than your chest, to expand fully.
Exhale gently: Breathe out slowly through your mouth or nose, letting your body release tension.
Repeat: Continue this breathing pattern for 5–10 minutes, focusing on the rhythm of your breath and the sensation of relaxation that deepens with each cycle.
2. Interval breathing
Interval breathing, or box breathing, can help manage anxiety and prepare for the intensity of labor.
Find a relaxed position: Sit or lie down comfortably, ensuring your body is supported.
Breathe in for four: Inhale deeply through your nose for a count of four, filling your lungs and abdomen with air.
Hold for four: Hold your breath for a count of four, as the oxygen circulates through your body.
Exhale for four: Breathe out slowly through your mouth, releasing all the air and any tension.
Hold for four: Hold your breath at the bottom of the exhale for a count of four.
Pause and repeat: Pause for a moment before starting the next cycle. Continue this pattern for several minutes.
3. Alternate nostril breathing
This breathing technique can help to balance the body and mind.
Sit comfortably: Try sitting with your legs crossed and your back straight.
Prepare your hands: Use your right thumb to gently close your right nostril.
Inhale left: Inhale deeply through your left nostril.
Switch: Close your left nostril with your fingers, then release your right nostril.
Exhale right: Breathe out through your right nostril.
Inhale right: Breathe in through your right nostril.
Switch again: Close your right nostril and exhale through your left nostril.
Continue: Repeat this pattern for several cycles, focusing on the flow of breath through each nostril.
4 breathing exercises to find relief during contractions
Managing contractions effectively is a critical part of the birthing process. Breathing exercises can help you stay calm and reduce discomfort during contractions. Practice these breathing exercises techniques beforehand so that they help you stay calm, focused, and in control during labor.
1. Focused deep breathing
This technique can help you stay calm and in control as contractions begin.
Start with a contraction: As soon as you feel a contraction starting, focus on your breath.
Inhale deeply: Take a slow, deep breath in through your nose, concentrating on filling your lungs completely. Visualize the air flowing down to your abdomen.
Exhale slowly: Gently exhale through your mouth, trying to keep your breath steady and smooth. Imagine the tension leaving your body with each breath out.
Repeat: Continue this pattern throughout the contraction, focusing solely on your breathing, to help divert your mind from the pain and provide a sense of control.
2. Visualization breathing
Combining breathing with visualization can significantly enhance its effectiveness during contractions.
Start with a deep breath: As the contraction begins, breathe in deeply and imagine a wave of relaxation sweeping over your body.
Visualize the peak: At the peak of the contraction, practice visualization by imagining riding the top of a wave. Maintain a steady breathing pattern, imagining yourself smoothly gliding over the wave.
Exhale and visualize release: As the contraction subsides, exhale deeply, visualizing the wave gently receding. Imagine any discomfort flowing away.
3. Rhythmic breathing
Rhythmic breathing can help distract from the contraction pain and help you feel more relaxed.
Find a rhythm: As the contraction begins, establish a comfortable breathing rhythm, such as inhaling for three counts and exhaling for three counts.
Maintain the rhythm: Focus on maintaining this rhythm throughout the contraction. Matching your breath to a specific count can help keep your mind occupied.
Use a mantra: Try silently repeating a calming word or phrase with each exhale, like "relax" or "let go," to reinforce the sense of calm.
4. Gentle movement breathing
Gentle movements with breathing can also provide relief during contractions.
Combine with movement: During a contraction, gently sway or rock.
Sync breath with movement: Synchronize your breathing with the movements — inhale as you move in one direction, exhale as you move back. This can help distract from any pain and enhance relaxation.
4 breathing exercises to help you breathe through labor
The right breathing exercises and breathing techniques can help you manage labor pain and ease the birthing process. Practicing these techniques beforehand can make them more effective when labor begins, so you can approach childbirth with confidence and a sense of control.
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1. Lamaze breathing
Lamaze emphasizes focused breathing to reduce the perception of pain during labor.
Focus on breathing: Begin with deep, slow breaths through your nose, exhaling through your mouth to maintain a sense of calm as labor starts.
Transition: As contractions build, switch to lighter, more rapid breaths to help manage pain and distract from discomfort.
Use visual aids: Focus on a visual point or imagine a peaceful scene while practicing Lamaze breathing.
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2. Pant-pant-blow breathing
This technique is particularly useful during the peak of contractions.
Short, quick breaths: As a contraction peaks, take short, shallow breaths, almost like panting. This can be thought of as "pant-pant."
A long exhale: Follow the pant-pant breaths with a longer, more pronounced exhale, similar to a “blow.”
Repeat during peak contractions: Repeat to help you stay focused and reduce discomfort.
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3. Belly breathing during labor
Belly breathing is effective for relaxation and can be used in between or during contractions.
Place one hand on your belly: Position your hand on your belly just below your ribs, and rest the other hand on your chest.
Inhale: Inhale deeply through your nose, letting your belly push your hand out. Your chest should remain relatively still.
Purse your lips: Exhale through pursed lips, feeling your belly fall inward. This helps to extend the exhale and promotes relaxation.
Continue: Use this technique during labor, especially during breaks between contractions.
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4. Mindful breathing
Mindfulness can enhance calmness and focus on breathing techniques during labor.
Stay present: Focus on each breath, being mindful of the sensation of air entering and leaving your body.
Acknowledge pain without reacting: Recognize each contraction and any discomfort it brings, but try to maintain a calm breathing pattern without reacting strongly to the pain.
Use as a grounding technique: Whenever you feel overwhelmed, return your focus to your breath, using it as a grounding tool to bring you back to a state of calm.
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Pregnancy breathing exercises FAQs
What is the 4-7-8 breathing method in pregnancy?
The 4-7-8 breathing method is a simple, powerful technique designed to bring calm and relaxation. It's particularly useful in pregnancy for managing stress, improving sleep, and maintaining emotional balance.
1. Inhale for 4 seconds: Inhale quietly through your nose for a count of four.
2. Hold for 7 seconds: Hold your breath for a count of seven as oxygen circulates through your body.
3. Exhale for 8 seconds: Exhale completely through your mouth, making a whoosh sound, for a count of eight. This can help release tension and relax the nervous system.
4. Repeat for 4 breaths: You can gradually increase the number of cycles as you become more comfortable.
Can I sleep on my back at an incline while pregnant?
Sleeping on your back at an incline during pregnancy can be safe and comfortable for some women, especially in the early stages of pregnancy. However, as pregnancy progresses, lying flat on your back can put pressure on a major blood vessel, which may reduce blood flow to your heart and your fetus.
Use pillows for support: Prop up your body with pillows to create a gentle incline. This can relieve pressure on the vena cava and may be more comfortable than lying flat.
Consult with healthcare providers: Discuss sleep positions with your healthcare professionals, as individual health factors might influence the best sleep positions for you during pregnancy.
How to do diaphragmatic breathing during pregnancy?
Diaphragmatic breathing, or deep abdominal breathing, can be beneficial during pregnancy as it maximizes oxygen intake and promotes relaxation.
1. Find a comfortable position: Sit in a comfortable chair or lie on your side with pillows for support.
2. Put one hand on your upper chest and the other just below your rib cage: This will allow you to feel your diaphragm move as you breathe.
3. Inhale deeply: Breathe in slowly through your nose, feeling your stomach press into your hand. Keep your chest relatively still.
4. Exhale slowly: Exhale through pursed lips, feeling the hand on your belly sink in. Use the hand on your chest to ensure it remains relatively still.
Is Lamaze breathing still used?
Lamaze breathing, which you’ve probably seen depicted in movies, is still a popular and effective technique used in childbirth. It has evolved over the years but still focuses on controlled breathing for managing labor pain. The Lamaze method now encompasses a broader philosophy of childbirth, emphasizing the importance of informed decision-making and continuous support during labor.
What should you not do during contractions?
During contractions, there are certain things to avoid for a smoother labor experience. Find what works best for you and consult with your healthcare provider for personalized advice.
1. Don't hold your breath: Holding your breath can increase tension and make the contraction feel more intense.
2. Avoid tensing up: Try to keep your body, especially your abdomen, relaxed. Tension can increase pain and make it harder to cope with contractions.
3. Don't panic or lose focus: Stay as calm as possible. Panicking can make it harder to manage the pain and may prolong labor.
4. Avoid lying flat on your back: This position can intensify pain and discomfort. Instead, try to move around or find a comfortable position that helps you manage contractions better.
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