Birth breathing exercises
Many pregnant women attend antenatal classes during pregnancy. In such courses the woman learns to deal with various complications of pregnancy and prepares herself physically and mentally for the forthcoming birth. Among other things, the expectant mother learns certain breathing exercises for the birth.
Targeted breathing is intended to help the woman distract herself from the pain of labour, thereby reducing it and also relaxing the muscles. Furthermore, deep and targeted breathing helps to provide sufficient oxygen for the baby. and How can birth pains be alleviated?
- One of the most important breathing exercises for birth is deep and regular inhalation through the nose. Here the expectant mother should not panic or start with a snap breath. This is why practising nasal breathing is extremely helpful.
However, it is important that the woman only breathes through the nose during inhalation. The exhalation then takes place through the lips, which are loosely placed on top of each other. Since the contractions during childbirth can cause severe pain, a loose exhalation is often very difficult.
The pregnant woman can try to control the exhalation with a spoken “A” or a “Yes”. – Another breathing exercise for the birth is to breathe regularly with as much concentration as possible and not to hold your breath in between. During a contraction, the woman will have to hold her breath briefly.
Nevertheless, regular breathing should be practiced again and again. Various examples can help to carry out the breathing techniques during childbirth. During the birth, the pregnant woman can imagine that she has to inflate a balloon.
To do this, she must breathe deeply and evenly through the nose into the abdomen. – When breathing out, the so-called railway exercise helps. The mother should always exhale “ch, ch, ch” to suppress the pressing urge.
When the cervix opens wide and the baby’s head can be seen, the pregnant woman should no longer press along in a supportive manner. – The dog panting exercise can be performed. She should pant like a dog in order to reduce the pressure and not to press along by herself.
Tools to practice deep and even breathing are blowing soap bubbles, filling balloons or swimming. Which breathing exercise is best for the birth depends on the individual woman. Breathing exercises can be very supportive during labour.
In this stressful situation it is important to remain calm and concentrate on yourself and your breathing. Breathing should be deep and as even as possible, whereby exhalation should take about 3 times as long as inhalation. Sounds such as “Ah” or “Oh” can be spoken to support the exhalation. Some also use the “Let go” technique, in which “Let go” is thought when inhaling and a long “Go” when exhaling to prolong the exhalation.
