Breathing Methods for Labor

Labor can be a draining experience for you and for your baby, but getting enough oxygen can help replenish your energy. Breathing can also help you relax and manage pain. Several different methods of breathing have been developed over the years. The method you choose will depend on what feels most comfortable to you, as well as the intensity or length of your contractions. Practice multiple breathing methods daily so that you can recall them if you need them during labor.

Variable (Pattern) Breathing

• This is probably the most well-known method of breathing during labor due to its exposure on television and in movies. You might recognize it from the "hee-hee-hoo" sounds that accompany it. This breathing method combines short inhalations -- which might be all you can manage during a painful contraction -- with a longer exhalation. To use this method, vocalize your breaths with the "hee-hee-hoo" sounds or other sounds that feel comfortable to you. Breathe in sharply with each "hee" and then exhale the breaths as you whisper "hoo."

Panting

• Have you ever watched a dog pant when it is hot? Your breathing will seem similar to that if you use this method -- but don't worry, you don't have to breathe quite as quickly as your four-legged motor mouth. Panting is a rapid breathing technique that requires you to draw and release short breaths. Time each breath for two seconds. Breathe in for one second and out for one second. Inhalations should be shallow. Make your exhalations audible (listen for a "whoosh") to help you focus on your breathing.

Slow Breathing

• Slow breathing methods allow you to take deep, meditative breaths. They fill your body with oxygen and help you to relax. Try breathing in to a count of four and out to a count of four. Fill your lungs to capacity as you inhale. If you can, take even slower breaths -- to a five or even 10 count. Longer breaths such as this can take time to build up to, so practice at home daily in the weeks leading up to your due date. Try to stay focused on your breathing throughout each contraction. Count each breath in your mind or ask your coach or birthing partner to count out loud.

Cleansing/Organizing Breaths

• These breaths are meant for the beginning and end of each contraction. Breathe in slowly and deeply; try four or five seconds for each inhalation. Exhale with an audible sigh. As you exhale, relax all of the muscles in your body. Go limp, if you can. These breaths will help to relax you as the contraction begins and will help you focus your mind so that you can concentrate on your other breathing methods throughout the contraction. At the end of the contraction, repeat your cleansing breath to remind yourself to stay relaxed.