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Breathing and calm for labour

Slow, steady breathing can help you cope with contractions. These are simple techniques you can practise at home in a few minutes a day.

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In short

Slow breathing

Breathe in through your nose, then out slowly through your mouth, longer than the in-breath.

Relaxation

Soften your jaw, shoulders and hands. A relaxed body often means a calmer mind.

Practise often

A few minutes a day in pregnancy makes it easier to use when labour comes.

The evidence

Studies suggest relaxation-based preparation can reduce fear of birth. It does not replace pain relief if you want it.

Why breathing helps

Slow breathing calms your nervous system. It helps you stay on top of each contraction instead of tensing against it.

A simple technique

Breathe in through your nose for a count of four. Breathe out slowly through your mouth for a count of six to eight. Let your shoulders drop as you breathe out.

In pushing, many people find a long, steady out-breath helpful, or follow their body’s urge.

What hypnobirthing is

Hypnobirthing is a type of antenatal course using breathing, relaxation, visualisation and positive words. Many people find it helps them feel calmer and more in control.

What the research says

Studies suggest relaxation-based preparation can reduce fear of birth and help people feel more satisfied. A UK trial did not find it reduced epidural use.

So it may help how you feel, even if it does not change medical outcomes.

How to practise

Practise a few minutes a day from around week 28. Try it during Braxton Hicks, in the bath, or before sleep. Your partner can learn it too.

Based on Cochrane reviews of relaxation and antenatal education, and NHS guidance on coping with labour. Mia teaches. Your midwife knows you best.

Sources: Cochrane review: Relaxation techniques for pain management in labour · SHIP trial (UK): self-hypnosis for intrapartum pain

Good to know

Is hypnobirthing the same as no pain?

No. It helps with fear and tension. Pain relief is still your choice.

When should I start practising?

Many people start around week 28, but any time helps.

Can it help with a caesarean?

Yes, many people use breathing and relaxation to stay calm.

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