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Relaxation and proper breathing during childbirth: smile and wave
The pain during childbirth that scares women so much can be much lessened by using simple secrets. First of all, it is a good rest during the last 2 weeks of pregnancy, which promotes the assimilation of the natural hormonal “pain reliever”, as well as proper breathing during contractions and attempts. There are three main breathing patterns that should be learned in advance so as not to get confused during labor.
Breathe during childbirth
Relaxation during childbirth: slow breathing
Correct breathing during contractions can significantly reduce pain and simplify the process of having a baby. The frequency and depth of breaths are selected on an individual basis. Often slow breathing helps women in labor. Its essence is simple: you need to take a deep breath at the very beginning of the contractions, and as you exhale, imagine how the tension goes away. You need to breathe slowly, as if you do not want to let air out of your lungs.
As a rule, this option is especially effective at the beginning of labor or during intense labor, when the woman is unable to even speak. As soon as such breathing stops helping, you can immediately change it to light or transitional
Try to breathe twice as slowly as you normally would. In this case, you need to concentrate on your feelings, strive for maximum relaxation. Obstetricians recommend inhaling through the nose and exhaling through the mouth, but if this is too difficult, inhale through your mouth. When the contractions begin to subside, release the air from your lungs with a soft sigh, and then try to yawn. This method will help you relax.
Relaxation during childbirth: light and transitional breathing
When you notice that slow breathing no longer helps to relax, move on to light. This option is exactly the opposite of the first: you need to breathe in and out very quickly, about once a second. In this case, breathing should be shallow and noisy. Concentrate on your feelings, try to relax your shoulders, arms, neck as much as possible. The more intense the contractions, the easier your breathing should be and the shorter your breaths in and out. When you feel that the contractions of the uterus have stopped, gradually begin to breathe deeper and slower. Finally, try to completely relax.
Easy breathing needs to be learned. Exercise during the last weeks of pregnancy, trying to find the rhythm that works best for you.
If both of the above options did not work, try another method. Transitional breathing involves 3-5 short, shallow inhalation and exhalation, followed by a deep, noisy sigh. To distract yourself from the pain easier, mentally count the breaths in and out, and then release the air from your lungs with any sound that seems suitable to you. For example, as you exhale, you can say “ah” or “ho”, stretching out this syllable and concentrating on pronouncing it.