As you prepare for the incredible journey of labour and birth, one of the most powerful tools at your disposal is the art of breathing. In modern society, many of us have lost touch with natural, instinctive breathing patterns. Stress and tension often lead to shallow, erratic breathing, which can negatively affect our health and wellbeing. To regain control over our physical and mental state—especially during labour—it’s important to consciously reconnect with these deeply instinctive patterns.
For me, labour and birth have been the most natural and empowering experiences of my life. In this blog post, I’ll introduce three essential breathing techniques that helped me navigate both of my labours—Ujjayi Breath, Three Part Inhale, and Golden Thread Breath. I truly believe that mastering these techniques allowed me to avoid an epidural, even when faced with a challenging medical induction during my first birth. Despite the intense, erratic contractions, I was able to maintain a sense of control and move closer to my dream of a natural birth.
I encourage you to practice these techniques regularly throughout pregnancy so that they become second nature by the time you need them in labour. To support you on this journey, I’ve created audio tutorials for each technique, which you can access in the Free Resources section of our website.
Ujjayi Breath
Ujjayi Breath, also known as "Ocean Breath," is a calming technique that invites the body into a deep state of rest. To practice Ujjayi:
Inhale deeply through your nose, filling your lungs while slightly constricting the back of your throat.
Exhale slowly through the nose, making a soft "ha" sound, as though fogging a mirror.
Focus on creating a rhythmic flow, using the sound of your breath to guide you into a meditative state.
During labour, Ujjayi Breath can help you center yourself, reducing anxiety and providing a deep sense of calm as you move through contractions.
Three Part Inhale
The Three Part Inhale mimics our most natural breathing pattern, allowing the breath to flow fully and effectively. Here’s how to practice:
Inhale deeply through your nose, filling your belly first (Part 1).
Continue inhaling, expanding your rib cage (Part 2).
Finally, fill your chest, drawing air into your upper lungs (Part 3).
Exhale slowly, releasing the breath in reverse order—chest, ribs, and then belly.
This technique maximizes lung capacity and can be especially empowering during contractions. As you inhale, visualize drawing in strength and energy, and as you exhale, focus on releasing tension. For a more detailed explanation of this technique checkout this post.
Golden Thread Breath
Golden Thread Breath is a gentle technique designed to guide your body into deep relaxation. Here’s how to practice:
Start with a few jaw releases, relaxing your face, jaw, cheeks, and lips.
Ensure your teeth and lips are slightly apart, just enough to imagine a fine piece of paper or yarn held between them.
Inhale deeply through your nose.
Exhale slowly between your slightly parted teeth and lips, feeling the cool air release like a gentle breeze.
Continue for several rounds, allowing each exhalation to grow longer and more effortless.
This technique helps bring your awareness out of the mind and into the body, fostering deep relaxation. By practicing Golden Thread Breath regularly, you can release tension and anxiety, creating a powerful tool for managing pain during labour.
In my Empowered Birth Course, I teach variations of these techniques to specifically target different stages of labour and to adapt to the unique needs of each birthing mother. Whether you’re navigating early labour or active contractions, these techniques can be tailored to help you remain calm and present.
Don’t forget, you can find audio tutorials of these breathing techniques in the Free Resources section on our website. Empower yourself for birth with these essential tools!
Comments