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Getting readyWeeks 30–42

How Can Breathing Help in Labor? A Simple Rhythm to Practice

Slow, steady breathing helps you stay calmer and cope with contractions: in gently through your nose, out slowly through your mouth. Practice before the birth.

  • MyPregnancy editorial
  • Updated
  • 1 min read
  • 8 sources

Not yet medically reviewed. This article sums up published guidance from the sources at the end. It is not medical advice: follow your own midwife or doctor.

On this page
  1. How breathing can change
  2. Through each contraction
  3. Try it before the birth
  4. Later in labor
  5. When to call
A woman with her eyes closed, her face lifted toward the sky.
Photo by Maxim Tolchinskiy on Unsplash

Relaxation and breathing techniques are among the ways to ease discomfort during labor without medication. Breathing slowly and calmly can help you get through each contraction.

Breathing is a way of coping. You can use it on its own or alongside pain relief medicines.

How breathing can change

Pain, tiredness, worry, fear and the contractions themselves can all change the way you breathe. You might hold your breath, or start breathing too fast. Either can leave you feeling more tense and anxious.

Through each contraction

  • As the contraction begins, greet it with a slow sigh out
  • Breathe in gently through your nose
  • Breathe out slowly and gently through your mouth, as a sigh
  • Keep the rhythm even. Counting, for example in for 2 or 3 and out for 2 or 3, can help
  • A short phrase, such as sigh out slowly, can help you keep the rhythm
  • As the contraction fades, end with a sigh and let your muscles go loose until the next one

Try it before the birth

Try this a few times before your due date, with your birth partner if you have one. Imagine a contraction starting, sigh out, breathe through it, and end with a sigh. Your partner can time your breathing, match your pace, and prompt you with your phrase.

Childbirth classes teach relaxation and breathing techniques. Your partner can take the class with you.

Later in labor

Once contractions are stronger and closer together, use the gaps to rest and breathe slowly and deeply. Some hospitals offer nitrous oxide. You hold the mask and choose when to breathe it, and it works best if you start about 30 seconds before a contraction begins.

When to call

Breathing helps you cope, but it does not show how labor is going. If you think labor has started, or you are not sure, call your provider.

Sources

  1. NHSPain relief in labour
  2. NHSThe stages of labour and birth
  3. NHSTips for your birthing partner or partners
  4. North Bristol NHS TrustBreathing During Labour
  5. ACOGMedications for Pain Relief During Labor and Delivery
  6. ACOGThinking About Childbirth Without Pain Medication? Here's How to Prepare.
  7. ACOGHow to Tell When Labor Begins
  8. Office on Women's HealthLabor and birth

Last checked .

Written by the MyPregnancy editorial team from the sources above.

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