Breathing Techniques

Breathing is something we do without thinking — but during labor, how you breathe can make a big difference. When you’re relaxed, your breathing is usually slow and steady, like when you’re asleep. When you’re tense, your breath can become shallow or you may even hold it. Learning simple breathing techniques can help you stay calm, work with your contractions and feel more in control.

The idea behind childbirth breathing is simple: focusing on your breath redirects your attention away from pain and tension and toward relaxation. Like any skill, it works best with practice, so it helps to try these techniques before labor begins.

Is there a right way to breathe in labor?

No — there’s no right or wrong way to breathe. These techniques are guidelines you can adapt to what feels best for you. The key is to keep your breathing relaxed, steady and comfortable, without making yourself light-headed.

You can breathe in and out through your nose, your mouth, or in through your nose and out through your mouth. What matters is that it feels natural and helps you stay calm.

What’s a cleansing breath?

A cleansing breath is a deep, exaggerated breath you take at the start and end of every contraction. Breathe in through your nose, out through your mouth.

It helps by:

• Giving your baby extra oxygen
• Signaling to yourself that a contraction is beginning
• Letting your partner know a contraction is starting so they can support you — maybe with a massage or words of encouragement
• Releasing tension once the contraction is over

What’s a focal point?

A focal point helps you concentrate during contractions. You might picture a peaceful place, focus on an object in the room, or look into your partner’s eyes. What works best can change as labor goes on.

Try practicing with different focal points ahead of time, and remember — don’t use a clock. Watching time pass usually makes things feel harder.

What are the main breathing techniques?

These are common methods women in labor use to breathe through contractions. Try these to see what feels comfortable and relaxing for you. 

Slow-paced breathing

• Start with a cleansing breath
• Breathe in and out slowly, about half your normal breathing rate
• Use attention-focusing strategies like counting, imagery, affirming phrases, massage or a visual focal point
• End with a cleansing breath and complete relaxation

Modified-paced breathing

• Easy, steady breathing about twice your normal rate
• Uses more chest movement than abdominal breathing
• Helpful during stronger contractions
• Add attention-focusing strategies if you need extra support

Patterned-paced breathing

• Even, rhythmical breathing about twice your normal rate
• Adds a gentle “blow” pattern, such as 3 breaths and 1 blow
• Variations can range from 1 breath/1 blow to 6 breaths/1 blow
• You can mix patterns within a contraction if it helps

How can I practice?

• Try relaxing your body completely with each exhale — imagine yourself as a rag doll
• Let your body feel warm and heavy as you sink into relaxation
• When you’re ready, take a deep breath in, stretch your arms and legs, then exhale

Breathing can’t take labor pain away, but it can help you feel calmer, more focused and more in tune with your body. Practice ahead of time, find the rhythm that works for you and remember — these techniques are tools, not rules. You can also talk to a doula or your OB provider for more breathing an pain management tips during labor. Trust yourself and use what helps you the most.