Breathing In Your Birthing Room
When entering the birthing room, the most fundamental tool that you can use to be your anchor is your breath. It’s the very thing that’s carried us from the moment we emerged Earthside.
When entering the birthing room, the most fundamental tool that you can use to be your anchor is your breath. It’s the very thing that’s carried us from the moment we emerged Earthside. But as a doula, I have found that some mamas’ minds can be overwhelmed by society’s and media’s perception of what birth looks like, negative birth stories, such as traumatic experiences or complications or simply just being anxious about what their own experience will entail. These influences can overwhelm us and alter our breathing patterns without noticing. Like many things, there are ways in which we can become familiar with intentional breathing techniques you can try in the birthing room. This will consist of a brilliant foundation to help you remain relaxed while managing the powerful sensations during your contractions. Controlled, deep, full breaths allow you to stay focused as you get closer to meeting your new bundle of joy.
A MWASI | MAMA AFFIRMATION:
Every breath brings me closer to my baby taking their first one.
How Does The Breath Benefit Us In The Birthing Room?
The breath itself, especially when done deeply, can help us remain relaxed, lower our heart rate and blood pressure, and ensure that the right amount of oxygen flows to the critical muscles working to bring this miracle to fruition. Your uterus or womb is a strong muscle that helps push your baby down the birth canal. This is often done in a rhythmic, wavelike motion, hence why it’s effective when breathing correctly alongside this. You will know how to sync your breaths to surges (contractions), making the quality of oxygen imperative during this time. This is because our wombs need an influx of oxygen to contract effectively as it pushes our baby out. Breathing short, shallow and panicked breaths can result in a less efficient oxygen supply, which could lead to your womb working much harder than it needs to. According to a 2015 study, Schubert discovered that the lack of oxygen can result in powerful contractions. This can lead to Mamas feeling more painful sensations, anxious breathing, and the body not being relaxed enough to produce helpful hormones such as oxytocin and endorphins, which are natural pain relievers and help with the progression of labour.
Mama is breathing through her surges as she labours at home.
So, what breathing techniques can we use in the birthing room?
Here are three different breathing techniques you can try, depending on your phase of labour.
UP BREATHING
This technique consists of a deep inhale through the nose, a pause, and an exhale through the mouth. The exhale is usually done slowly. It is particularly excellent for those with anxiety.
🌬️ Step-by-Step Guide
1. Soften Your Face and Shoulders
Gently relax your jaw, shoulders, and forehead. Let your eyelids lower or close completely.
2. Deep Inhale Through the Nose (4–5 counts)
• Breathe in slowly and deeply through your nose.
• Feel the breath rise—expanding through your belly, ribs, and chest.
3. Pause at the Top (1–2 seconds)
Hold the breath gently.
Notice the fullness, like a moment of calm stillness at the top of a wave.
4. Slow Exhale Through the Mouth (6–7 counts)
Release the breath slowly through your open mouth.
Make a soft sound like a sigh or whisper “haaa…”
Feel tension leaving your body with the exhale.
5. Repeat the Cycle
Inhale deeply (up the body),
Pause briefly,
Exhale slowly (releasing down and out).
OPEN BREATHING
This is a technique in which the mouth is opened to relax the jaw. Remember, when the jaw is relaxed, the uterus relaxes, which can help you manage the powerful surges. You will inhale through the nose and exhale through an open mouth. This allows the body to remain calm and reduce tension during surges.
🌬️ Step-by-Step Guide
1. Relax Your Jaw and Mouth
Let your jaw hang slightly, lips soft and parted. Imagine your mouth is heavy and lazy, like you’re sighing. This relaxation is key—a soft jaw supports a soft uterus.
2. Inhale Through the Nose (4 counts)
Gently breathe in through your nose.
Feel your belly expand like a balloon.
Keep your shoulders down and relaxed.
3. Exhale Through an Open Mouth (6 counts)
Let the air flow out naturally, like a long sigh or soft “haaaa” sound.
Keep your jaw slack, lips open.
Release any tension with the exhale.
4. Repeat the Cycle
Continue this 4-in / 6-out pattern for several breaths.
With each exhale, imagine tension melting away from your body.
If you’re in labor, picture the breath flowing down and out, supporting the release and opening.
DOWN BREATHING
This technique is excellent when paired with some visualisation. You will breathe in slowly, and then breathe out slowly. We want breathing down to be like breathing downwards to the pelvis.
🌬️ Step-by-Step Guide
1. Close Your Eyes and Bring Awareness to Your Body
Focus on your pelvis, womb, or lower belly. Imagine this area as open, soft, and receptive.
2. Inhale Slowly (4–5 counts)
Breathe in gently through your nose, expanding your belly and ribcage.
Feel the breath traveling down, like a warm wave reaching your pelvis.
3. Exhale Slowly (6–7 counts)
Breathe out through your nose or mouth, whatever feels most natural.
As you exhale, imagine the breath flowing down and out—like it’s gently washing downward toward the earth or through your pelvis.
4. Repeat the Cycle
Stay soft and slow.
With each breath, visualise the downward movement:
🌊 Like water flowing down a stream
🌾 Or a leaf floating down in autumn
🌙 Or light descending through your body
What’s great about all these techniques is that you can pick the one that aligns better with you. Have a go at each one and see what you believe you’ll do in the birthing room.
HOW CAN YOUR BIRTH PARTNER SUPPORT YOU AT THIS TIME?
When breathing in the birthing room, we don’t expect you always to keep track. This is where your birth partner or midwife can step in and provide you with whatever support you need. This can look like:
Being the counter, as you inhale for four and exhale for six.
Chant and repeat affirmations you have used throughout your pregnancy or prepared for birth.
Being your anchor as they encourage you to stay focused on your breath.
Play any visualisation meditations that you could pair with the breathing technique of your choice.
Now, Mama, I want you to know that everything we have discussed in this article is to help you manage your powerful sensations, not necessarily remove them entirely. This is an opportunity to stay relaxed, produce those essential hormones, and reduce the chances of hyperventilating. This can lead to you feeling fearful, which could then result in medical interventions being involved. During this incredible act of bringing life, remember that both you and your baby need oxygen while you’re working together. Your breath allows this dance to flow and take its natural course. Holding your breath can lead to stagnation, and we do not want that.
The Breath And Pain Relief
What is great about the breath? You can pair it up with whatever pain relief you like!
The TENS Machine
What is perfect about this relief choice is that you can adjust the intensity to your preference. While using the TENS machine, you can perform the deep breathing exercise that works for you.
Gas and Air
This is a mixture of gases (oxygen and nitrous oxide) that you inhale while you’re having a surge. It is a perfect combination to implement while paired with a breathing technique, as it will intensify the management of the powerful sensations, helping you feel relaxed and in control.
Familiarising yourself with these different techniques allows you to become comfortable with the method that works best for you. You know your body, so let that decide what will be used in the birthing room. Oxygen is your friend. It will help you relax and allow your womb to perform a powerful act. Your breath has gotten you here. Let it be the very thing that assists you in finally meeting your baby.
