Many expectant mothers worry about the pain of giving birth. One of the most popular, natural, techniques for pain management is deep breathing. Achieving proper breathing techniques during labor can be achieved with preparation and practice. Using deep breathing exercises during pregnancy can help focus your concentration on breathing rather than the pain, promoting a more pleasant, less painful childbirth process.
Select a Class
There are many different varieties of childbirth education classes and it is important to find the right one for you. Some classes focus specifically on multiple births, C-sections or vaginal birth. Call ahead and make sure the class you register for fits your needs. According to MayoClinic.com, Lamaze classes help increase confidence, help you cope with pain and teach focused breathing. Bradley classes focus on diet and exercise during pregnancy, deep breathing and training a labor coach. Think about what style best suits your personality to ensure you have a positive experience.
Pick a Focal Point
Most breathing techniques used during labor employ a focal object. Pick a calm, serene memory or scene that you can focus on during breathing. If you are a more visual person try using your labor coach's eyes or bringing a specific object to focus on. Practice focusing all your energy on the object or memory that you will be using as your focal point. Concentrate on this focal point during your contractions. This will enhance your relaxation.
Pace Your Breathing
There are several rhythms of breathing that you can use. With slow paced breathing you should take deep, even, abdominal breaths in and out. The pace is about half of your normal respiratory rate. Modified paced breathing paces your breaths to be twice as fast as your regular breathing. It is used for more challenging contractions. Alternating your breath strategy to match the intensity of your contractions will help you take your mind of the pain of contractions.
Choose a Labor Coach
Choose a labor coach that is supportive and trustworthy. Your labor coach should come with you to your childbirth education class to learn proper breathing technique. Practice your breathing technique together. Your labor coach should breath along with you to help you keep your rhythm and focus.
