Preparing for Labour

Relaxing and Breathing for Labour

Relaxing for Labour

Learning to relax can help with childbirth. Here are some relaxation techniques you can use:

Focal Point Concentration: Look at something or someone and try to clear your mind.

Visualization: Picture something or some place that makes you feel relaxed and safe.

Water Therapy: Stand or sit in the shower and direct the water to where it feels comfortable or soak in a tub. Try to postpone a bath until you are in active labour, unless you are tired. Baths may slow your contractions temporarily when taken in early labour. Later in labour, having a bath is very helpful because it can decrease the pain and increase your labour process. Drink lots of fluids when using the shower or tub.

Massage: Use smooth, rhythmic stroking or rubbing of the face, neck, shoulders, back, thighs, feet, or hands. Do it yourself of have someone else give you a massage.

Complete Relaxation: Tense and relax each part of your body in turn, using moderate tension, for a period of three to five seconds (tensing too strongly can cause muscle cramps). Breathe in as you tense and out as you relax. Work from your toes to the top of your head.

Pregnant woman being massaged

Breathing for Labour

Practice a variety of breathing techniques before labour. They will help you feel relaxed during labour.

Slow Breathing

Breathe in through your nose, or through your mouth if your nose is congested.
Breathe out through your mouth, letting all the air out like a relaxing sigh.
Breathe about half your normal rate.
Try to keep your shoulders dropped and relaxed.

Light Breathing in Labour

Let your contractions guide you in the rate and depth of your breathing.
Breathe in and out through an open mouth. Breaths will be shallower than slow breathing.
Breaths will be about twice your normal rate.
When a contraction starts to decrease, return to your slow breathing.
When the contraction ends, take a deep breath and end with a relaxing sigh.
Try to completely relax, change your position, or have a sip of fluid as desired.

Short Breath Holding

During the second stage of labour, you may feel the impulse to push down with each contraction.
The number of pushing down (bearing down) efforts increases as the baby moves down the birth canal.
You may push down with some short breath holding (usually lasts less than 6 seconds).
If you have an epidural, you may have a delayed, lessened, or loss of an urge to push.

Panting

During the second stage you may be asked to use panting breaths. This helps you control the urge to push and allows the baby’s head to come out slowly and gently.