The journey toward childbirth is an incredibly transformative experience for expectant mothers. While it can be overwhelming, the right preparation can help you feel empowered and in control during labour and delivery. Two essential aspects of this preparation are learning effective breathing techniques and creating a well-thought-out birth plan. Together, these strategies can assist you in managing pain, staying calm, and ensuring your needs are met during childbirth.
To understand how to prepare for labour, OnlyMyHealth interacted with Dr Pooja C Thukral, Consultant - Obstetrician and Gynaecologist, Cloudnine Group of Hospitals, Faridabad. According to her, “To feel more in control and empowered during this time, preparation is key. Two essential aspects of this preparation are learning effective breathing techniques and creating a birth plan. These practices can help mothers manage pain, stay calm, and ensure their needs and preferences are considered during childbirth.”
Breathing Techniques for Labour
Breathing is a powerful tool that helps mothers cope with the physical and emotional demands of labour. Controlled breathing not only reduces tension but also provides more oxygen to both the mother and baby, which can be vital during contractions. Below are some common breathing techniques that can be beneficial throughout labour.
1. Deep Belly Breathing (Abdominal Breathing)
This is one of the simplest yet most effective techniques for staying relaxed during labour. Dr Thukral said, “Deep belly breathing involves slow, deep breaths that fill the lungs completely, expanding the abdomen rather than the chest.”
How to do it:
- Inhale slowly through your nose, letting your belly rise.
- Exhale gently through your mouth as your belly contracts.
- Keep your breaths slow and rhythmic, matching the pace of your contractions.
This method is particularly helpful in the early stages of labour when contractions are manageable but still challenging. It also works well during breaks between contractions to help you stay relaxed.
Also read: Coccydynia: How To Manage Tailbone Pain After Childbirth
2. Cleansing Breath (Release Breath)
The cleansing breath is a deep breath taken at the beginning and end of each contraction. It prepares you for the next contraction and helps release built-up tension afterward.
How to do it:
- Take a deep breath in through your nose at the start of a contraction.
- Exhale through your mouth to release tension and refocus for the next wave.
According to Dr Thukral, this technique signals your body that you are ready to face the next contraction with renewed focus.
3. Pant-Pant-Blow Breathing (Patterned Breathing)
Pant-pant-blow breathing, also known as patterned breathing, is useful during intense contractions, especially in the active phase of labour. “It involves a series of quick, shallow breaths followed by a longer exhale,” Dr Thukral explained.
How to do it:
- Inhale lightly through your mouth with two short breaths: "Pant, pant."
- Follow with a longer exhale: "Blow."
- Repeat this pattern throughout the contraction.
This technique helps prevent hyperventilation and provides a mental distraction from the pain.
4. Counting Breaths (Rhythmic Breathing)
Counting breaths helps you maintain focus and avoid panicking during the more intense stages of labour. It involves matching the rhythm of your breath to a specific count.
How to do it:
- Inhale for a count of four through your nose.
- Exhale for a count of four through your mouth.
- Maintain a steady rhythm throughout the contraction.
“Focusing on counting can help reduce mental attention on pain while keeping your breathing under control,” suggested Dr Thukral.
5. Visualisation Breathing
For some women, combining breathing techniques with visualisation can be highly effective. Engaging the mind in a relaxing activity distracts from the pain and brings calm.
How to do it:
- As you inhale and exhale, imagine yourself in a peaceful place or envision your baby’s birth going smoothly.
- Focus on this image during contractions to keep your mind calm.
Creating a Birth Plan
In addition to breathing techniques, crafting a birth plan is another crucial step in preparing for labour. A birth plan is a written document outlining your preferences for labour and delivery, serving as a communication tool between you and your healthcare team.
Here are some important elements recommended by Dr Thukral to consider when creating your birth plan:
1. Choosing the Birth Environment
Decide whether you want to give birth at a hospital, birthing centre, or at home. Each setting offers different advantages:
- Hospital: Provides immediate access to medical interventions and emergency care.
- Birthing Center: Offers a more homely environment with fewer interventions.
- Home Birth: Provides comfort but with limited access to emergency care.
2. Pain Management Preferences
Outline your pain management preferences. Some mothers prefer natural pain relief, while others may opt for medical interventions.
- Natural methods: Breathing techniques, hydrotherapy, massage, and movement.
- Medical pain relief: Options such as epidurals or nitrous oxide.
3. Labuor Preferences
You can specify your preferred birthing positions, such as lying down, squatting, or using a birthing ball. “You may also indicate who you want to be present during labour and if you’re comfortable with continuous foetal monitoring,” Dr Thukral said.
4. Delivery Preferences
Your birth plan can also include preferences for delivery, such as:
- Pushing: Whether you'd prefer to push naturally or with guidance.
- Cord clamping: Whether you'd like delayed cord clamping.
- Skin-to-skin contact: Immediate skin-to-skin contact and breastfeeding after delivery.
5. Interventions and Emergencies
While you may plan for a natural birth, it’s wise to include instructions in case medical interventions are necessary, such as inductions, C-sections, or the use of forceps.
Conclusion
Preparing for labour through breathing techniques and a birth plan can significantly enhance your childbirth experience. These strategies give you a sense of control, empowering you to face labour with confidence. Whether you’re planning for a natural birth or preparing for potential medical interventions, the key to a more positive experience lies in thoughtful preparation and open communication with your healthcare team.