Breathing and relaxation techniques for pregnancy and birth preparation

Your breath is a free tool that is always with you. In pregnancy, slow, conscious breathing can help ease tension, make it easier to fall asleep and stay calm during labour. No technique works the same for everyone, but trying them is a lovely way to get to know your body.

Diaphragmatic breathing

During pregnancy the growing uterus pushes the diaphragm upward to make room, which is why a feeling of breathlessness is common. Diaphragmatic breathing helps you spread the breath into the belly and rib area.

1. Lie on your side or sit supported by pillows.
2. Place one hand on your chest and the other just below your ribs.
3. Breathe in slowly through your nose and feel your ribs widen to the sides.
4. Breathe out through your mouth or nose, a little longer than you breathed in.
5. Continue for five to ten minutes.

If you feel dizzy, stop and go back to your normal breathing.

Muscle relaxation

In progressive relaxation you gently tense and release muscles one after another. Start at the feet and work up to the face: feet, calves, hips, belly, shoulders, jaw. Breathe out as you let go. Do not squeeze the abdominal muscles hard; focus on the face, jaw and shoulders, where tension is often held without us noticing.

Breathing for birth

In labour each contraction comes like a wave and passes. Many people find this approach helpful:

• As a contraction begins, take a deep breath in (a cleansing breath).
• Then breathe in slowly through the nose and out in a long sigh.
• When the contraction ends, take another deep breath and let it go.
• During the contraction, try to keep your shoulders and jaw loose.

No one imposes a breathing pattern in labour; finding your own rhythm is enough. You can add the breathing and relaxation choices that feel good to your birth plan and practise with the contraction timer.

What you can do

• Try a few minutes a day at the same time, for example before sleep.
• Create a comfortable setting: dim light, soft music or silence.
• Ask your partner or someone close to practise with you; a shoulder or lower back massage can help.
• Antenatal classes and prenatal yoga are a nice way to learn these techniques in a group.
• If it feels like a strain, stop; the aim is to relax you, not to tire you.
• If anxiety is strong, talking to your midwife or doctor is a good step.

When to contact your doctor

• Sudden shortness of breath, chest pain or a racing heart
• Dizziness or fainting that does not settle with rest
• Bluish lips or fingertips
• Anxiety or panic that affects your daily life or sleep
• A drop in your baby’s movements

If something seems urgent, call 112 (or your local emergency number) or go to the nearest emergency department.

This article is for information only; you can talk with your doctor or midwife about the method that suits you best.