Mindful Breathing for Pregnancy, Labor, Birth, and Beyond

Before I had my daughter, I remember thinking that “using my breath” to support me during labor sounded like a crock. Labor feels so big, so how can something as simple as breathing deeply really help me find comfort during labor.

Then I went through it. I could feel the difference breathing intentionally made for me. I felt how not being mindful of my breath, forgetting to breathe, or breathing chaotically made my labor feel more difficult. I’ve also seen the difference it’s made for the many clients I’ve watched breathe through their births. It’s why, as a birth doula and childbirth educator, I put a sincere focus on learning how to breathe during pregnancy, so you can easily access this skill during labor.

Here we break down the importance of breathing during labor into three distinct categories, each equally important.

Breathing for your brain.

When we intentionally slow our breathing down, taking in more oxygen, our body and brain greatly benefit from it. Just the act of intentional breathing, deep inhalations and slow exhalations, calms our nervous system. This simple technique makes it easier for our body to trigger comforting hormones, including oxytocin, which is critical to labor progression and pain relief.

The benefits of breathing intentionally go beyond labor. Years of research tell us that by using our breath and mindfulness, we can actively create new connections in our brain, ones that can reframe the way we think and perceive stress around us. Imagine beginning a mindfulness practice early enough in pregnancy that you reframe your sense of fear and pain with labor.

Breathing for your body.

The uterus is a muscle. It’s a powerful muscle, which is responsible for the majority of the heavy lifting during labor and delivery. It may not seem possible, but we can directly affect how effectively our uterus will work during our birth.

Muscles require plenty of oxygen to work efficiently. If we’re shortening or holding our breath, we’re not giving our uterus the adequate energy it needs to perform during labor. However, if we take in more oxygen, using long, slow, deep breathes, we can fuel this muscle more efficiently, potentially improving its power and make our labor more productive (and maybe even shorter!).

Breathing for your baby.

Our babies receive all of their necessary energy and nourishment through us. Everything we eat is transferred to them through our uterine wall, through the placenta, then the umbilical cord and into their system. Along with nourishment, our babies receive much-needed oxygen through this same place.

Breathing intentionally during labor also benefits our baby, who is also doing hard work navigating your birth canal to be born. Occasionally, we see parents receive extra oxygen if a baby’s heart rate starts to have decelerations. Taking in more oxygen during labor helps to support your baby and make their journey a little easier.

How to start a breathing practice.

It’s much easier to use intentional breathing during labor if you’ve practiced it prenatally. I’ve seen a massive difference in parents who have established some type of breathing practice in comparison to those who haven’t.

Prenatal yoga can be an effective way to learn more intentional breathing during pregnancy, which can be used during labor. Many yoga studios offer prenatal yoga. Gather Birth also offers in-person prenatal yoga sessions, personalized to your needs and experience level.

Meditation and breath work are also helpful tactics. There are many awesome guided meditations online, and we also love apps like Calm and Headspace.

Learning more intentional breathing can also be as simple as practicing a more extended, deeper breath as you fall asleep. Notice the difference between your more passive, natural breath, and the sensations that arise when you start to slow your breathing down. Most people notice an immediate difference in their ability to feel calm, meaning a more peaceful and comfortable labor is just around the corner.