When should I start practising breathing techniques?

Start in the second trimester. Regular practice makes these techniques instinctive by the time labour begins.

Can I use these methods if I plan an epidural?

Yes. Breathing helps manage anxiety, assists with pushing, and maintains focus even with medical pain relief.

How can my partner help?

Your partner can cue your rhythm, count along, or breathe with you during contractions, helping you feel supported.

What if I forget how to breathe during labour?

It’s normal to panic momentarily. Focus on one slow exhale; it naturally resets your rhythm.

Breathing Techniques for Labour: Lamaze, Patterned, Alternate Nostril, and Deep Belly Breathing

Labour is as much a mental process as it is physical. Every contraction challenges your body, but how you breathe can influence how your body responds to pain, oxygen levels, and even your baby’s heart rate. Shallow, panicked breathing increases tension and makes contractions feel sharper. Controlled, mindful breathing does the opposite. It calms your nervous system and supports steady oxygen flow to your baby.

Lamaze Breathing: Rhythmic Focus and Relaxation

Lamaze focuses on mindful awareness, not a single fixed pattern. It teaches you to use breath as an anchor during contractions.

How it works:

You breathe in slowly through your nose and exhale through your mouth.
Each exhale is longer than the inhale, releasing tension.
Visual or verbal cues, like focusing on a point, word, or partner’s voice, help maintain rhythm.

Benefits:

Keeps you focused and less reactive to pain.
Promotes oxygen flow to your uterus and baby.
Encourages relaxation between contractions.

Studies show that women trained in Lamaze breathing report greater emotional control and fewer requests for pain medication during early labour.

Patterned Breathing: Syncing with Contractions

Patterned breathing builds on the Lamaze principle but adds rhythm that adapts as labour progresses.

During early labour: Slow, deep breaths, about six to ten per minute. Inhale through the nose, exhale through the mouth.

During active labour: Switch to lighter, faster breathing in a “hee-hee-hoo” pattern. This keeps oxygen steady when contractions intensify.

During transition (the most intense phase): Breaths become shallow and quick, helping you stay present through strong contractions. You may return to slow breathing as the baby crowns.

Why it matters:

Creates a sense of predictability during pain.
Prevents holding your breath (which can raise blood pressure).
Keeps the focus off pain and on rhythm.

It was found that controlled breathing reduces perceived pain and increases confidence during unmedicated deliveries.

Alternate Nostril Breathing (Nadi Shodhana): Calming the Mind

Rooted in yogic and Ayurvedic traditions, alternate nostril breathing balances both hemispheres of the brain and supports emotional stability.

How to do it:

Sit upright, shoulders relaxed.
Close your right nostril with your thumb, inhale through your left nostril.
Close the left nostril with your ring finger, exhale through your right.
Continue, alternating sides.

In labour: Use between contractions or in early labour to manage anxiety, especially if you feel restless or overstimulated.

Benefits:

Slows heart rate and reduces cortisol (stress hormone) levels.
Encourages mindfulness and focus.
Useful for women prone to panic or hyperventilation.

Clinical studies show Nadi Shodhana can lower anxiety and pulse rate significantly after just five minutes of practice.

Deep Belly Breathing (Diaphragmatic Breathing): Foundation of Calm

This is often the first breathing technique taught in prenatal yoga or antenatal classes.

How it works:

Place one hand on your belly and one on your chest.
Inhale deeply through your nose, allowing your belly, not your chest, to rise.
Exhale slowly through your mouth, letting the belly fall.

Benefits during labour:

Increases oxygen supply to the uterus.
Reduces muscle tension and heart rate.
Supports better control during pushing.
Eases postpartum recovery by strengthening the diaphragm.

Research in obstetric physiology confirms that diaphragmatic breathing improves uterine oxygenation and maternal comfort during the first stage of labour.

How to Practise Before Labour

Learning these techniques in advance makes them more effective when contractions start.

Here’s how to integrate them into daily life:

During pregnancy yoga: Practise 10 minutes of deep breathing and Lamaze cycles daily.
At bedtime: Use alternate nostril breathing to wind down.
With your partner: Practise patterned breathing together; their cues can steady you during contractions.
During stress: Use slow breathing to train your body’s calm response.

The goal isn’t perfection, it’s familiarity. When labour begins, your body will naturally return to what it has rehearsed.

Precautions and When to Seek Guidance

While breathing techniques are safe, some precautions help ensure comfort:

Avoid over-breathing or hyperventilating, which can cause dizziness.
If you feel faint, switch to slower or shallower breathing.
Avoid long breath retention unless taught by a qualified prenatal yoga instructor.
Women with respiratory or cardiac conditions should consult their doctor before starting intensive breathwork.

You can also learn from a certified childbirth educator or prenatal yoga therapist for personalised guidance.

Emotional Benefits: Breathing as Mental Support

Breathing affects more than contractions. It affects how safe and supported you feel. When you breathe deeply, your body releases endorphins, natural painkillers that reduce anxiety and promote trust in your body’s ability to give birth.

Partners can mirror your rhythm to provide synchronised reassurance, turning breath into teamwork rather than isolation.

Even in hospital settings where interventions like epidurals are used, these techniques help regulate heart rate and calm panic before medical support takes over.

Breathing is the simplest, most reliable tool you carry into labour. Whether you follow Lamaze, patterned rhythms, or yogic alternations, what matters is consistency and calm. Each breath you take supports your baby, reduces your body’s tension, and helps you stay grounded when the moment of birth arrives.

Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Breathing Techniques for Labour: Lamaze, Patterned, Alternate Nostril, and Deep Belly Breathing

When should I start practising breathing techniques?
Start in the second trimester. Regular practice makes these techniques instinctive by the time labour begins.
Can I use these methods if I plan an epidural?
Yes. Breathing helps manage anxiety, assists with pushing, and maintains focus even with medical pain relief.
How can my partner help?
Your partner can cue your rhythm, count along, or breathe with you during contractions, helping you feel supported.
What if I forget how to breathe during labour?
It’s normal to panic momentarily. Focus on one slow exhale; it naturally resets your rhythm.