Today, there is increasing emphasis on practicing breath control during labor. These exercises not only help alleviate pain during childbirth but also enhance the mother’s ability to push effectively.
During labor
As labor begins, the uterus starts contracting at intervals, typically squeezing for about one minute and then relaxing for 5-10 minutes. At this stage, the pain is usually mild. When it’s time for the baby to be born, the uterus will contract more intensely for about one minute every 3-4 minutes, causing significant pain as it pushes the baby through the birth canal.
Expectant mothers should start practicing breathing exercises frequently from the 6th or 7th month of pregnancy to become familiar with them and apply them effectively during labor. There are two main breathing techniques based on the stages of labor:
- Deep and slow breathing:
This method is suitable for the early stages of labor when the uterine contractions are not too intense. It should be used until the contractions become too strong to bear, at which point the second breathing method should be adopted.
How to Practice:
- When the uterus begins to contract, take a deep, slow breath into the lungs while counting 1-2-3-4-5.
- Slowly exhale through the mouth, counting 1-2-3-4-5, maintaining this rhythm for the duration of the contraction (approximately one minute).
- As the uterus begins to relax and the pain subsides, take a full deep breath in and out once, then breathe normally. This completes one deep and slow breathing cycle. When the uterus contracts again, repeat from step one.
- Shallow, quick breathing (candle blowing):
This method is used when labor pain becomes more intense, and the cervix is dilating significantly, indicating that birth is near.
How to Practice:
- When you feel a contraction coming on, take a full deep breath in and out once.
- Next, breathe in quickly and shallowly through your nose 4-6 times in quick succession, similar to panting.
- Exhale by puckering your lips and gently blowing out the air, like blowing out a candle. Match the rate of inhalation with exhalation, maintaining balance in each breath. Continue this until the contraction starts to ease.
- When the uterus relaxes and the pain decreases, return to deep and slow breathing to relax and increase oxygen supply to the baby.
