How to Breathe during Labour

Welcome Back!

We have already seen the Role of Exercise in Pregnancy & labour & the modes of Relaxation during Labour. To understand how the following breathing techniques help during labour, it is first important to understand how labour works.


Labour is a series of events that bring about the opening up of the cervix (opening of the mouth of uterus) descent of the foetus and finally the delivery of the baby and the afterbirths. It commences with the onset of true pain and uterine contractions, which bring about gradual opening up of the cervix.


Now, each contraction has three phases:

1. Preparatory Phase- Beginning of contraction
2. Active Phase- Highest intensity of pain
3. Recovery Phase- End of contraction

Types of Breathing:

(Always Begin (Preparatory Phase) & End (Recovery Phase) with a Deep Breath.

Throughout the Active Phase-

• Slow Paced Breathing: Inhale (4 counts in) & Exhale (4 counts out) slowly.
• Shallow "Hee-Hee" Breathing: Focus on breathing out, blowing from your mouth, one breath/second.
• "Hee-Hee-Blow" Breathing: This is the same as shallow Hee-Hee breathing. After every 5-6 breaths, blow out/'sigh'.

The above kinds of breathing can be used throughout labour. Slow paceed breathing used more for relaxing during a contraction.

Many times, without complete cervical dilatation, an involuntary urge to push is felt. At times like these, your doctor would advice to avoid pushing. In such cases, Blow gently from your mouth. You can practice this technique with a candle-Blow gently just to flicker the candle flame.

When its time to push-Inhale deeply & Exhale with pursed lips (like when blowing a whistle), Tighten Tummy & simultaneously relax Pelvic Floor & Slowly Push.

These techniques are extremely helpful if practiced regularly from 8th month onwards.

Breathe your way through labour & have a safe delivery!

Happy Motherhood!

Exercise Benefits in Pregnancy

Pregnancy is a life altering change in any woman's life. The 9 months of pregnancy transforms a woman into a mother, changing her forever!

The 1st Trimester (1-3 Months) are of Adjustment to the fact that life is growing inside her. She will go through physical & emotional changes. Hormonal changes, morning sickness, backache, fatigue along with excitement, apprehension & mixed feelings are some of the changes she faces.
The 2nd Trimester (4-6 Months) are of Acceptance. She will have more energy, hormones are more balanced, there will be reduced mood swings, sex will be more appealing & she will feel the baby move too.

The 3rd Trimester (7-9 Months) are of Anticipation. Physical & emotional changes will include discomfort due to enlarged  body, body image issues, feelings of unattractiveness, decreased desire for sex, apprehension about birth along with excitement for the coming baby & concern about loss of freedom.

"What does Exercise have to do with Pregnancy?"

Common problems like Backache, Breathlessness, Constipation, cramps in the leg, Leaking Urine, Stretch marks, Tiredness, Varicose veins can be relieved by exercising.

Some of the advantages of exercising during pregnancy, labour & after delivery are going to be discussed.

Exercising during Pregnancy:

• Keeps you comfortable

With each passing month & the growth of your baby, your body size & shape changes. This can lead to pains like backache, reduction in muscle strength especially of the chest, stomach & back muscles.

• Improves Posture: Strengthening exercises for your upper back & stomach; Stretching exercises for your Chest, Shoulder & Low back muscles will help reduce back pain, sagging breasts & loose stomach after delivery.

Before & After Exercise

Fatigued is felt in the 1st Trimester due to morning sickness, hormonal changes & mood swings; also felt in 3rd trimester due to breathlessness.

• Improves Energy Levels: Breathing Exercises increase oxygen supply to the mother & baby, reducing fatigue, improving moods & emotional stability as encourages relaxation. Also aerobic exercises improve stamina which again improves energy levels & reduces maternal exhaustion by 75%.
• Improves Breathing

Mood swings are common in pregnancy due to hormonal & physical changes.

• Improves Emotional Stability: Exercising releases Endorphins (The Happy hormone), which improves mood.

Cramps are common in pregnancy, at all stages. The reason behind this is reduced blood flow.

• Improves Blood flow: muscles contracting & relaxing during exercise cause increase in blood flow which helps in bringing oxygen to the muscles & at the same time removes waste/ toxins from the muscle, hence reducing cramps.

Some of the discomforts during pregnancy include- Cramps, Symphysis Pubis Dysfunction (Pelvic Pain), 

• Decreases Excessive weight gain
• Maintains lower resting heart rate

Exercising during Labour:

1. Increases stamina to cope with the long, hard labour
2. Decreases chances of a C-Section by 75%
3. Decreases the need of Oxytocin by 50% (Used to induce labour)
4. Decreases active labour time by 30% 

Exercising after Delivery:

1. Decreases delivery problems like muscle tears & weakened pelvic muscles
2. Increases level of endorphins (Pain relieving hormone)
3. Easier to recover energy levels, strength & pre-pregnancy size
4. Fewer incidences of Post- Partum depression

Simple exercises taking no less than 20 minutes of your time, will help tremendously in making your pregnancy extra special!

(Read more for pregnancy, labour & post delivery in How to be comfortable in Labour; How to Breathe during Labour & Flat Abs)

NOTE: Please consult your doctor before exercising.