Breathing techniques during childbirth
This is for those who just never could make it to antenatal
classes on time. Brush up on the theory of breathing techniques
during labour, and when it is time for the practicals, you will not
only have something to help yourself along, but something to
concentrate on.
Firstly let's look at how breathing helps during labour.
Rhythmic breathing maximizes the oxygen available to you and your
baby. It also helps you cope with labour pains. Shallow breathing
on the other hand causes over-breathing, makes you feel out of
control, and makes you feel numb. This causes you to get exhausted
quickly, something you definitely don't want during labour.
Now let us take a look at the advised breathing patterns during
labour.
Focus on your breathing and note its rhythm. You breathe in… you
pause… you breathe out… you pause… you breathe in. Keep this in
rhythm. By breathing in for as long as you breathe out. Or at most,
let your out-breath be longer than your in-breath and not vice
versa. Do not give in to panic, even if you feel that your
breathing is becoming shallow. That is normal during strong
contractions. Just concentrate on keeping the rhythm.
Think of a two-syllable world like 'relax'. When you breathe in,
think 're'. When you breathe out, think 'lax'.
You can also try counting. Count slowly up to 3 when you breathe
in, then count till 4 when you breathe out. Try breathing through
your nose and not the mouth. Have sips of water if you feel your
mouth is becoming dry.
If you find it hard to concentrate on your breathing when you
have painful contractions, your partner can help you by breathing
along. Practice this with him now.
At the 2nd stage of labour do not hold your breath.
Listen to your body and push as many times as feels right and keep
breathing rhythmically between contractions. If you have an
epidural, follow your midwife's instructions about when to push and
when to breathe.
Practice these breathing techniques now, and it will come
naturally to you when it is time.
