3 Breathing Techniques to Practice Before Labor

When a contraction begins, one of the simplest tools you have with you is something you’re already doing every second of the day: your breath.

Breathing techniques can give you something steady to focus on, help you stay connected to your body, and give your partner a simple way to support you during contractions. Breathing can help you stay grounded and relaxed while your body does the work of labor.

And just like any other birth tool, breathing is something you can practice before your baby arrives. Here are three simple techniques we teach families to add to their birth toolbox.

1. Slow Breathing

This is one of the simplest techniques to practice, and it can be used throughout labor. The idea is to slow your breathing down and make your exhale longer than your inhale.

Try breathing in gently through your nose and then slowly breathing out through your mouth.

For example:

Inhale → 4 seconds
Exhale → 8 seconds

You don't need to count if counting feels distracting. The important part is simply allowing the exhale to be longer and slower than the inhale.

When can you use slow breathing?

This can be especially helpful during the beginning of a contraction when you notice yourself starting to tense up. It can also be useful during early labor, rest periods between contractions, or anytime you notice yourself becoming anxious or overwhelmed.

Your partner can help by simply reminding you:

"Slow your breath."

Or they can breathe slowly alongside you. The more you practice this while you're pregnant, the more familiar it will feel when you're in labor.

2. Low-Sound Breathing

This technique combines your breath with low vocalization. Instead of breathing silently, make a low, deep sound as you exhale.

Think:

"Ooooooh..." or "Mmmmm..."

The sound should feel low and relaxed rather than high-pitched or forced. You don't need to worry about making a beautiful sound. This is labor, not karaoke. This is simply to allow your breath and your sound to help you stay relaxed and focused. Low sounds and hums can also allow you to activate the relaxed side of your nervous system, the labor headspace.

When can you use low-sound breathing?

Try this during contractions when you feel yourself starting to tense or hold your breath. Your partner or doula can even make the sound with you.

Sometimes having someone beside you calmly modeling a slow, low breath can make it easier to follow.

This is also a great technique to practice ahead of time because it can feel unfamiliar at first. The more comfortable you become with making low sounds, the easier it may be to reach for this tool during labor.

3. Pattern Breathing

Sometimes having something specific to follow can make it easier to stay focused during a contraction.

That's where pattern breathing comes in.

Choose a simple breathing pattern that feels easy to remember.

For example: Inhale → exhale → exhale Then repeat.

You can create whatever simple pattern works for you. The purpose isn't to find a magical "correct" breathing pattern. It's to give your brain something predictable to focus on.

Let Your Partner Lead

This is where your partner can become part of the technique. Instead of you having to remember the pattern, your partner can simply say:

"Follow my breathing."

Then they begin breathing slowly and gently. As the contraction continues, your partner can gradually slow their breathing down and invite you to follow them.This can be especially helpful when you're deeply focused on a contraction and don't want to think about what technique you're supposed to be doing.

Your partner becomes your anchor.

Which Breathing Technique Should You Use?

You don't have to choose one technique and use it for your entire labor. You may find that different techniques feel helpful at different points.

You might start a contraction with slow breathing, transition into low sounds as the intensity increases, and have your partner guide you through a breathing pattern when you need more focus.

There is no perfect breathing technique.

The best technique is the one that helps you stay grounded. And remember: if you forget everything you practiced during labor, that's okay too. Your doula and partner can help remind you of the tools you've practiced.

Practice Before Baby Arrives

One of the best ways to prepare for labor is to practice these techniques when you're not in labor.

Try them while sitting comfortably on the couch.Practice them with your partner. Try them during a stressful moment. You want to get to a point where these tools feel familiar enough that you can reach for them when you need them.

Want More Tools for Your Birth Toolbox?

Breathing is just one piece of preparing for birth.

Inside A Breezy Birth, our on-demand childbirth education course, we go much deeper into the practical techniques our Breezy doulas use with families every day.

You'll learn about breathing, relaxation, movement, positioning, comfort measures, partner support, the stages of labor, decision-making, and more, so you can build a toolbox of strategies before your baby arrives.

Because birth preparation isn't about knowing exactly what will happen. It's about knowing what you can do when it does.

Ready to start preparing?

Start with our FREE A Breezy Birth Mini Course to get an introduction to the tools and education we use to help families feel more prepared. Then, when you're ready to dive deeper, explore the full A Breezy Birth experience.

We are here to help you have A Breezy Birth. Gain all the tools and skills you need. We can’t wait to see you in the course!