The latest data from the Centers for Disease Control and Prevention notes that about two-thirds of women, or 68 percent, choose to have an epidural or spinal anesthesia during the labor process. While it may be the right choice for some women, breathing exercises during labor can help you work through the pain and focus on the birth process, whether or not you decide to have pain medication.
Cleansing Breath
All labor breathing exercises should begin with a cleansing breath. Through the hustle and bustle of giving birth, your cleansing breath allows you to refocus your attention and work through the birth process. The cleansing breath is done at the beginning of each contraction, according to the American Pregnancy Association. Take a deep breath as you focus your attention on the contraction and weathering the pain. Before you attempt any breathing exercises, a cleansing breath should be applied to organize your breathing.
Patterned Breathing
Patterned breathing is effective because it takes your mind off of the pain and allows you to focus on your breathing instead. Through patterned breathing, you choose a pattern of breaths by count. For instance, you may choose to breathe in for four breaths, and out for four. As you concentrate on counting and following the pattern you've set for yourself, you concentrate on something other than the contraction and the pain. Switching your focus to something as simple as counting can help you manage the pain more effectively.
Slow Breathing
Slow breathing can help you manage pain as you regulate your breath and try to keep your breathing slow and controlled. It's a good time to focus your attention on something constant in the room, be it a picture of your partner or a clock. As you focus, try to keep your breaths even as you take your time inhaling and exhaling. Sutter Health suggests employing other pain management techniques while slow breathing, including body massage and visualizations to help get you through the contraction.
Rhythmic Breathing
Matching your breathing to another noise in the room can help you focus on another sound and breathe along with it to manage your pain. It's a labor breathing exercise that is helpful if you prefer to have stimulation while in labor. A song, the ticking of a clock or the sound of your baby's monitored heart beat can be good sources to create rhythmic breathing. Listen to the rhythm of the sound you've chose, and make an effort to breathe in and out with the sound.
