Breathing
Breathing
Sometimes , the intensity of labor causes you to alter your breathing or hold your breath . If this happens , using focused strategies and reminders can be helpful . Deep breathing reduces stress , slows the heart rate , reduces blood pressure , promotes relaxation and keeps baby well supplied with oxygen during labor . Use these tips to help :
• Become aware of your usual breathing pattern and note the difference between shallow chest breathing and deep abdominal breathing .
• Count slowly to four or five as you breathe in , and again as you breathe out .
• Visualize the oxygen-rich air traveling to your baby and wrapping around them .
• Use self-talk such as “ breathe in relaxation ; breathe out tension .”
• Use meditation / imagery with breathing .
• Ask your partner to breathe in sync with you or direct your breathing .
Step-by-Step Breathing Practice
By practicing frequently ahead of time , you can help train yourself to use focused , deep breathing during labor . Follow these steps :
• Find a comfortable position , close your eyes , and relax your face and body .
• Focus on your natural breathing ; notice your belly rising and falling in a wave-like motion .
• Take a breath , slowly , through your nose , and let the air travel down into your chest and fill your lungs . Slowly feel your belly inflate like a balloon .
• Through your mouth , slowly exhale , counting to five as you release your air . As the air flows out , feel all your tension flow out with the breath .
• When your lungs are empty of air , repeat the cycle .
Preview
Vocalization
Vocalizing often comes naturally during labor . Some vocalizations , such as making low , deep moans while exhaling can help release tension , while others , such as high-pitched screaming , may create tension . It may be helpful for you to practice vocalizing before labor . Try moaning , singing , humming or other ways of vocalizing .
Experimenting ahead of time can help you determine what comes naturally and feels most relaxing to you . It can also help your partner learn the difference between noises that release tension and noises that create tension . Then , during labor your partner can guide you to use the relaxing noises that you practiced . Every birth place is accustomed to hearing vocalizations , so there is no need to feel self-conscious or try and keep quiet while you are laboring .
12 Finding Comfort