Childbirth is one of the most transformative experiences in a woman’s life, and while every birth journey is unique, there’s one tool that you will always have with you: your breath.

Breathing during birth is more than just an automatic process—it can serve as a powerful tool to manage pain, stay calm, and stay connected with your body. Understanding how to use your breath effectively during labour can make a significant difference in how you experience the process. In this page, we’ll explore the importance of breathing for birth, how breathing techniques for labour can support you through both the up phase (early labour) and the down phase (pushing phase), and how practicing yogic breathing techniques can help you prepare for birth. We’ll also link to our YouTube channel, where you can learn specific breathing exercises, and encourage you to join our Pregnancy Yoga online platform to start building your breathwork practice for a calmer, more empowered birth experience.

Explore our Pregnancy Yoga online platform for more breathwork and pregnancy preparation exercises

Why Breathing is Your Most Important Tool for Birth

Breathing is an involuntary action, but when you consciously control your breath, you tap into a powerful resource that can help you manage discomfort, reduce tension, and keep your body relaxed. Whether you’re planning a natural birth or using interventions, your breath will always be with you, and it can help you navigate the different stages of labour with more ease.

Throughout labour, different types of breathing can be used depending on where you are in the process. In the early stages of labour, focusing on your up breath (for the “up” or expanding phase of labour) will help you stay grounded and relaxed. During the later stages of labour, your down breath (for the pushing phase) will help you effectively harness your energy and push in rhythm with your body. Learning these techniques and practicing them in advance is an excellent way to prepare both your mind and body for childbirth.

Breathing for Early Labour: The Up Breath

In the early phase of labour, your body will experience surges as it opens and prepares for the birth of your baby. During this phase, your breath is a tool for staying calm and focused. The up breath is particularly effective here because it helps you stay in rhythm with the expanding sensations of your body.

How to Practice the Up Breath

The up breath involves deep, slow inhalations (count of 4) that help you expand your rib cage and belly fully, allowing for a deeper connection with your body’s natural rhythm during early labour. This breathing technique is calming and helps you stay grounded during the more intense contractions that may begin in this phase. Deep and longer exhalations (count of 6 or 8) to allow the body to fully relax.

1. Sit or lie down comfortably in a relaxed position.

2. Take a slow, deep breath in through your nose, allowing your belly to expand as you inhale. Feel your ribs widen as you fill your lungs completely with air.

3. Exhale slowly through your mouth. Let go of tension in your body as you release your breath, allowing your body to soften.

4. Continue breathing deeply in this manner, focusing on the sensation of the up breath expanding your body.

This technique helps you stay calm, relaxed, and focused on the process. The goal is to avoid tension and allow your body to naturally open up during the contractions.

Watch our YouTube video to practice Up Breathing

Breathing for the Pushing Phase: The Down Breath

As you progress into the pushing phase of labour, your body shifts to a different rhythm. The down breath is key during this phase, as it helps you direct your energy toward the pushing process. The down breath allows you to move the energy of the contraction downward, assisting with the birth of your baby.

How to Practice the Down Breath

The down breath involves a shorter inhalation and a more controlled exhalation that encourages you to use your energy in a downward direction, pushing the air down into your core muscles. The breath helps you focus on pushing during each contraction, while also preventing you from holding your breath, which can create unnecessary tension in your pelvic floor.

1. Get into a comfortable birthing position - (Remember UFO - Upright Forwards & Open)

2. Take a deep breath in through your nose, filling your belly and ribs with air, and prepare for the next contraction.

3. Exhale steadily through your mouth while focusing on directing the energy downward, toward your pelvis and your baby. You can visualize this energy pushing your baby downward.

4. Repeat during each contraction, focusing on the rhythm of your breath and aligning it with the natural urges to push.

This breathing technique helps you stay in control during the pushing phase and ensures you’re using your energy efficiently. It also keeps your pelvic floor relaxed, which is essential for a smoother, less stressful pushing phase.

Watch our YouTube video on Down Breathing

Using Full Yogic Breath for Overall Birth Preparation

In addition to the up and down breath techniques, practicing full yogic breath can help you stay calm, relaxed, and centered throughout your pregnancy and birth. Full yogic breath involves using the diaphragm to fully engage the lungs, and it helps reduce stress while preparing the body for the intensity of labour.

How to Practice Full Yogic Breath

The full yogic breath involves a deep, slow inhalation and exhalation that expands the belly, ribs, and chest in that order. This technique helps you become more aware of your breath, which is crucial during labour.

1. Sit comfortably with your spine tall and your shoulders relaxed.

2. Take a slow breath in through your nose, first expanding your belly, then your ribs, and finally your chest. Try to fill your lungs as fully as possible.

3. Exhale slowly through your mouth, allowing your chest, ribs, and belly to relax in that order.

4. Repeat for several breaths, focusing on the complete engagement of your diaphragm and lungs.

Practicing this breath will help you remain calm, connected to your body, and less likely to tense up during the intensity of labour. It’s also a great tool to use between contractions to help your body relax and recover before the next wave.

Watch our YouTube video on Full Yogic Breath

Breathing Techniques: A Crucial Part of Birth Preparation

Breathing during labour is a key component of preparing both the body and the mind for the physical demands of childbirth. Breathing techniques for labour help you manage pain, stay focused, and work in harmony with your body. By incorporating the up breath, down breath, and full yogic breath into your daily practice, you will develop confidence in your ability to navigate the various stages of labour.

Building Your Breathwork Practice with Pregnancy Yoga

Practicing Pregnancy Yoga is a wonderful way to prepare your mind and body for birth. In our Pregnancy Yoga classes, we integrate breathwork, gentle movement, and mindfulness to help you connect with your body, alleviate tension, and reduce anxiety about the birth process. Breath awareness and controlled breathing techniques are essential in managing the sensations of labour and supporting your overall well-being during pregnancy.

Our Pregnancy Yoga online platform is a convenient way for you to access guided breathwork and yoga practices from the comfort of your own home. You can start building your breathwork practice and preparing your mind and body for birth today!

Join our Pregnancy Yoga online platform for complete birth preparation

Final Thoughts: Your Breath Is Your Superpower

When it comes to birth, the power of your breath cannot be overstated. By learning how to use your up breath in early labour and your down breath in the pushing phase, you’ll be equipped with the tools to stay calm, focused, and connected to your body and baby. Regular practice of yogic breathwork will help you prepare your mind and body for childbirth and ensure that you feel empowered during your journey into your The Fourth Trimester.

Start practicing today with our YouTube videos and Pregnancy Yoga online platform to ensure you’re fully prepared for your birth experience. With your breath as your guide, you’ll be ready for whatever birth brings your way.

Start your breathwork practice on our YouTube channel

Join our Pregnancy Yoga online platform for complete preparation