Bringing a new life into the world is a profound experience, and how we navigate this journey can significantly impact both the birthing mother and their baby. One often overlooked yet incredibly powerful tool during labour is breathing. While it might seem simplistic, breathing techniques can profoundly influence the birth experience, offering both physical and emotional benefits.
Let’s explore the research-backed advantages of breathing during birth and why it’s one of the main HypnoBirthing techniques we teach to incorporate into your birthing preparation.
Managing Pain and Discomfort
Breathing techniques are known to help manage pain during labour. Research indicates that focused breathing can reduce the perception of pain and increase comfort. According to a study published in the Journal of Perinatal Education, women who practiced deep breathing techniques during labour reported a lower perception of pain and a more positive birth experience compared to those who did not use these techniques (American Journal of Perinatal Education). By concentrating on their breath, women can shift their focus away from discomfort and promote relaxation, which can assist the birthing muscles to work as nature intended and can make surges more comfortable.
Enhancing Relaxation and Reducing Stress
The stress response in labour is often referred as the flight/fight response. Stress can impede progress and increase discomfort in labour. Breathing techniques promote relaxation and reduce stress levels. Breathing techniques are known to activate the parasympathetic nervous system, which helps counteract the body’s stress response. According to a study published in Stress & Health, focused breathing exercises can decrease levels of cortisol (a stress hormone) and improve overall emotional well-being during labour (Stress & Health). By engaging in focused breathing, birthing individuals can activate the parasympathetic nervous system, which helps to calm the body and mind, allowing the birthing muscles to work in harmony, leading to a more efficient, comfortable and smoother labour.
Improving Oxygen Supply to Both Mother and Baby
Efficient breathing is crucial for maintaining optimal oxygen levels during labour. Proper breathing techniques ensure that adequate oxygen reaches both the mother and the baby. During surges, the body uses more oxygen, and effective breathing can help maintain oxygen levels. Research in the British Journal of Anaesthesia highlights that efficient breathing techniques can reduce the incidence of fetal heart rate abnormalities, which are often related to inadequate oxygen supply (British Journal of Anaesthesia). This is especially important during strong surges when oxygen demand increases. By practicing techniques like slow, deep breathing, birthing individuals can help prevent hypoxia and maintain a stable environment for the baby.
Facilitating Better Control and Focus
Breathing techniques provide a focal point that can aid in maintaining control during labour. A review in The Cochrane Database of Systematic Reviews emphasizes that breathing techniques used in combination with other relaxation methods can contribute to a more controlled and less stressful birth experience (Cochrane Library). Research published in The Journal of Maternal-Fetal & Neonatal Medicine shows that structured breathing helps individuals stay centered and present, which can be empowering during labour. Techniques such as diaphragmatic breathing or using breath as a guide for bearing down (mother directed birthing) can help birthing women remain focused and surrender to the different stages of labour more effectively.
Facilitation of Labour Progress
Breathing techniques can help in managing the rhythm and intensity of surges. Proper breathing can reduce muscle tension and improve uterine contractions’ efficiency. The Journal of Obstetric, Gynecologic & Neonatal Nursing published a study showing that women who practiced specific breathing techniques experienced more effective labour progress compared to those who did not (JOGNN).
Promoting Positive Birth Outcomes
Positive birth outcomes are often linked to the emotional and physical state of the birthing woman. Breathing techniques contribute to a more positive birth experience by enhancing overall well-being. According to a study in The Cochrane Database of Systematic Reviews, relaxation techniques, including breathing exercises, are associated with fewer interventions and a reduced likelihood of experiencing negative birth outcomes. By fostering a sense of calm and control, breathing techniques can lead to a more satisfying and less interventionist birth experience.
Supporting Postpartum Recovery
The benefits of breathing techniques extend beyond labour into the postpartum period and for life-long health. Controlled breathing can aid in faster recovery by reducing stress and promoting relaxation, which can contribute to better overall health and well-being. Research in The American Journal of Obstetrics and Gynecology indicates that practices that promote relaxation can help manage postpartum anxiety and depression, facilitating a smoother transition into the postpartum period.
James Nestor, in his landmark book Breath: The Science of a Lost Art, gives solid scientific insights of his claim that there is nothing more essential to our health and well-being than breathing, and that breathing correctly is the key to unlocking lifelong wellness. His book is definitely worth a read.
Incorporating Breathing Techniques into Your Birth Plan
To make the most of the benefits of breathing during birth, consider incorporating these techniques into your birthing plan:
- HypnoBirthing Classes: Enrol in the HypnoBirthing classes that teach breathing techniques and other powerful relaxation strategies.
- Practice Regularly: Integrate your HypnoBirthing breathing exercises into your daily routine so that they become second nature before your birthing day.
- Create a Birth Plan: Discuss your preferences for breathing techniques with your healthcare provider and support team. This is something you will prepare in your HypnoBirthing classes.
- Get Informed: Educate yourself all about positive birth, your birthing options and how you and your birthing partner can advocate for your birthing goals. The HypnoBirthing program covers all of this, but it’s importance can’t be underestimated.
Breathing during birth is a simple yet powerful practice that can enhance your birth experience in numerous ways. By harnessing the benefits of the HypnoBirthing breathing techniques, you can navigate the birthing process with greater ease, support your baby’s well-being, and contribute to a more positive overall experience.
Learn the powerful HypnoBirthing Breathing Techniques
Book into a HypnoBirthing Class near you or online. Group and Private classes are offered face to face, and online.
In Australia – Click here to find a class, or click here to find your closest HypnoBirthing Educator
Outside of Australia – Click here to find a class, or click here to find your closest HypnoBirthing Educator
For further reading and to explore these benefits in more depth, check out the following resources:
