If you’re reading this, you’re probably gearing up for one of the most amazing, transformative experiences of your life: giving birth.
First off, congratulations! Secondly, you’re in the right place if you’re looking into hypnobirthing, a technique that I swear by.
Seven years ago, during my own hypnobirthing experience with my daughter, these breathing techniques were my lifeline.
They helped me stay calm, centered, and empowered. I’m here to share my top ten breathing techniques that can make your birthing experience just as beautiful and serene.
1. Calm Breathing
Let’s start with the basics. Calm breathing is all about taking long, slow, deep breaths to help you relax.
Example:
Close your eyes, breathe in through your nose for a count of four (1-2-3-4), hold for a count of four (1-2-3-4), and then breathe out through your mouth for a count of six (1-2-3-4-5-6). This helps your body get into a state of relaxation and reduces tension.
2. Up Breathing
This is a favorite in hypnobirthing circles. During contractions (or surges, as we like to call them), inhale deeply through your nose, feeling your belly rise. Then, exhale gently through your mouth, imagining your breath lifting upwards and out.
Example:
As you inhale, think of your breath filling your lungs and expanding your abdomen. As you exhale, visualize your breath traveling upwards, lifting the tension and discomfort away from your body.
3. Surge Breathing
Surge breathing is used during the actual contractions. Take a deep breath in through your nose, filling up your abdomen, and then breathe out slowly through your mouth, making your exhalation longer than your inhalation.
Example:
Inhale for a count of four (1-2-3-4), feeling your belly rise, and then exhale for a count of eight (1-2-3-4-5-6-7-8), letting the air flow out slowly and smoothly.
4. Birth Breathing
When it’s time to push, birth breathing will be your best friend. Instead of holding your breath and bearing down, breathe in deeply through your nose and gently exhale, letting your breath guide your baby down.
Example:
Take a deep breath in, filling your lungs and expanding your abdomen. As you exhale, visualize your breath gently moving your baby down through the birth canal. Repeat this rhythmically with each contraction.
5. J Breathing
This technique is great for the second stage of labor. Imagine you are drawing a ‘J’ with your breath. Inhale deeply through your nose and as you exhale, visualize your breath moving downwards and then curving up as it guides your baby out.
Example:
Inhale deeply, then as you exhale, picture your breath traveling down your body and curving up, like drawing a ‘J’ shape, guiding your baby out gently and smoothly.
6. Counting Breaths
Sometimes, focusing on a count can help keep your mind occupied and off the discomfort. Breathe in for a count of four and out for a count of six. You can adjust the count to what feels best for you.
Example:
Inhale for a count of four (1-2-3-4), hold briefly, and then exhale for a count of six (1-2-3-4-5-6). This rhythmic pattern can be very soothing and help maintain your focus.
7. Affirmation Breathing
Combine your breathing with positive affirmations. Inhale deeply, and as you exhale, silently repeat affirmations like “I am strong,” “I trust my body,” or “Each surge brings my baby closer.”
Example:
Inhale deeply, and as you exhale, think or say, “I am strong.” Inhale again, and as you exhale, think or say, “I trust my body.” Repeat with each breath, reinforcing your confidence and positive mindset.
8. Wave Breathing
Think of each breath as a gentle wave. Inhale slowly, feeling the wave rise within you, and then exhale, letting the wave gently wash out. I used this one and is my absolute favourite!
Example:
As you inhale, visualize a wave rising gently inside you. As you exhale, imagine the wave flowing out, taking any tension or discomfort with it. Repeat this with each breath, riding through each contraction like floating on a peaceful sea.
9. Visualization Breathing
Pair your breathing with visualizations. As you breathe in, imagine a beautiful golden light filling your body, and as you breathe out, picture any tension or fear leaving your body. You can also visualize a flower blooming and your whole body opening up like I did!
Example:
Inhale, picturing a warm, golden light entering your body, filling you with calm and strength. As you exhale, visualize any tension or fear flowing out of your body, leaving you feeling relaxed and empowered.
10. Partner Breathing
Have your birth partner breathe with you. Synchronize your breaths to feel connected and supported. This not only helps you but also gives your partner an active role in the process.
Example:
Sit or lie close to your partner. Inhale together for a count of four (1-2-3-4), hold briefly, and then exhale together for a count of six (1-2-3-4-5-6). This shared breathing can create a sense of unity and support.
Incorporating these breathing techniques can transform your birthing experience, making it more manageable and empowering. Remember, each breath is a step closer to meeting your beautiful baby.
These techniques helped me immensely during my own hypnobirthing journey with my daughter, and I hope they bring you the same sense of calm and strength.
Take a deep breath, trust in yourself, and know that you’ve got this. Your body is amazing, and you are capable of incredible things!
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