How early should I start practising breathing techniques for labour?

Breathing is safe to practice anytime during your pregnancy, but you can start from the second trimester. It will come more naturally to you during labour if you practice it daily.

Can breathing alone speed up slow labour?

Breathing helps your body relax, but may not speed up labour. You can manage the contractions better and improve your labour progress.

What if I forget the breathing techniques during labour?

Your birthing team can guide you through breathing, so do not worry if you forget the technique. Remember to keep your breath slow and steady, and do what feels right in that situation.

How Breathing Techniques Help During Slow Labour Progress

You may think that things move quickly when your labour begins. At least this is how it is shown in the movies, but this is not the reality for many individuals. Often labour progresses slowly. It means your cervix dilates to allow your baby to move down the birth canal at a slower pace. It’s normal to feel discouraged when your labour is not progressing fast enough to deliver the baby. However, you don’t have to worry as it doesn’t signal a problem.

Your breath becomes a strong tool to manage the slow labour. It directly influences your body’s response to pain and tension during contractions.

What Does “Slow Labour” Mean?

Slow labour means the active phase (from 4 cm dilation onwards) takes longer than usual to progress. It is also called prolonged labour. Typically, the cervix dilates around 1 cm per hour, but this rate can vary for each individual. Slow progress may happen due to the following reasons:

Baby’s position (not yet aligned with the birth canal)
Weak or irregular contractions
Stress or anxiety
Exhaustion or dehydration

Slow labour may test your patience, but it is not a sign that something is wrong. It simply means you and your baby need more time.

Why Does Breathing Matter During Labour?

When your labour is slow, you can rely on your breathing, as it affects many of your body’s functions.

Oxygen levels – Deep breathing allows enough oxygen to reach you and your baby, which keeps both of you calm.
Muscle relaxation – Breathing reduces tension in the body and helps your uterus contract.
Pain perception – You can distract your brain from pain by focusing on your breathing.
Emotional state – Slow breathing lowers stress hormones, helps you stay in control, and makes you less fearful.

Your body enters fight or flight mode when your breathing becomes shallow. It can also slow down your contractions, but calm and deep breathing works the opposite way. It helps your body open so that labour can progress naturally.

How Can Breathing Techniques Help in Slow Labour?

Breathing can help in the following ways if your labour is moving slowly:

Reduces muscle tightness, allowing the cervix to open more easily
Steady breathing helps your uterus work with contraction
Improves your mental state by helping you divert your mind from how slow things feel
Mindful breathing conserves your energy when labour lasts several hours

Breathing is a way to connect your body and mind during the entire birthing process.

What Are the Best Breathing Techniques for Slow Labour?

Here are a few methods of breathing, depending on your labour stage and what feels comfortable:

Slow Breathing (Early Labour)

When contractions are mild and far apart, breathe slowly.

Breathe in gently through your nose for 4 seconds.
Exhale through your mouth for 6 seconds.
Release the tension with each breath out.

Light Breathing (Active Labour)

Lighten your breathing during intense contractions.

Inhale through your nose and exhale with a light sigh
Take shallow but steady breaths
You can add a rhythm that goes “in… out… in… out”

Pant-Blow Technique (Transition Phase)

This technique helps prevent pushing too early during intense contractions.

Take short, quick “hee-hee” breaths followed by a deep exhale (“hoo”)
Repeat until the urge to push passes

Deep Breathing Between Contractions

Take one deep breath between each contraction.

Inhale through your nose
Exhale fully through your mouth
This resets your body and mind for the next wave

What Should You Do When Labour Feels Too Slow?

You can also try some other things if your progress feels stuck.

Walking, squatting, or leaning forward can help your baby descend
Drink water because dehydration can weaken contractions
Calm yourself by listening to music or taking a warm shower
Try to breathe during contractions instead of resisting them

When Should You Seek Medical Help?

You should talk to your doctor under the following circumstances.

You experience extreme pain that does not get better with breathing
There is no progress in dilation for several hours
You feel dizzy, faint, or short of breath
You notice reduced baby movement

Emotional and Social Support During Slow Labour

Slow labour can feel like running a marathon with no end in sight. You may lose your patience or get afraid when you are fully drained. But the support from your partner and family can help you stay motivated. They can remind you to breathe and also provide comfort during intense contractions.

Every contraction means you are close to meeting your baby. Trust your body, as it knows what to do. It just needs time and some energy to keep going.

What To Do Next: A Simple Checklist

Practice breathing during pregnancy daily
Learn the techniques of labour breathing
Stay hydrated and eat energy-rich snacks if your doctor allows it
Communicate your discomfort with the birthing team

You may find it challenging to manage slow labour without proper breathing techniques. You can manage pain better and stay mindful if you know how to breathe during each stage of your labour. Remember to practise breathing during pregnancy to learn the techniques properly. If breathing still does not help, inform your medical team so that they can help you.

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 How Breathing Techniques Help During Slow Labour Progress?

How early should I start practising breathing techniques for labour?
Breathing is safe to practice anytime during your pregnancy, but you can start from the second trimester. It will come more naturally to you during labour if you practice it daily.
Can breathing alone speed up slow labour?
Breathing helps your body relax, but may not speed up labour. You can manage the contractions better and improve your labour progress.
What if I forget the breathing techniques during labour?
Your birthing team can guide you through breathing, so do not worry if you forget the technique. Remember to keep your breath slow and steady, and do what feels right in that situation.