What Are Breathing Techniques for Labor?

Medically Reviewed by Traci C. Johnson, MD on May 28, 2023
Written by WebMD Editorial Contributors
4 min read

Breathing techniques can help you stay calm and manage pain without medication during childbirth. When you utilize certain breathing techniques, you also manage your stress, potentially leading to better birth outcomes.

The Lamaze breath technique was first introduced in the 1960s as part of an overarching birthing method. Medical settings at hospitals are often highly controlled and restrictive for the safety of patients and staff. Breathing techniques like Lamaze may be the only non-medication comfort strategy available in some settings.

Focusing on and controlling your breath enhances your ability to relax and lessens your perception of pain. The Lamaze breathing technique for labor is named after its creator, Dr. Fernand Lamaze. He first introduced the technique when delivering Marjorie Karmel’s baby in France.

Following her experience, Karmel partnered with Elisabeth Bing to found the American Society for Psychoprophylaxis (ASPO), which is now known as Lamaze International. Their goal was to train childbirth educators in the Lamaze technique so they could help doctors and nurses implement it during labor and delivery.

The Lamaze breathing technique is thought to work because your focus is on your breath instead of the pain. This provides a distraction while also relaxing your body and ensuring you get enough oxygen. Women who used the technique were less likely to need pain medication, which at the time meant being asleep instead of awake during the delivery.

There are varying techniques for each stage of labor. However, you should take a deep, cleansing breath at the beginning and end of each contraction, no matter what your stage of labor. Each deep breath encourages your body to relax and delivers more oxygen to your baby and uterus.‌

Breathing techniques for the first stage of labor. At first, your contractions may be weak and sporadic. Once they are intense enough that you must pause to get through them, it’s time to implement your breathing techniques. Utilize slow breathing for as long as you can in this first stage. Tips for breathing in the first stage of labor include:

  • Taking a deep breath when you feel a contraction coming on to help you get through the pain.
  • Letting the breath out in a big sigh to consciously release the tension in your body. 
  • Focusing your sole attention on taking deep, slow breaths. 
  • Controlling your breathing by inhaling through your nose and exhaling through your mouth. 
  • Pausing momentarily between each breath.‌
  • Shifting your focus to an unrelated body part as the pain of the contractions intensifies in an attempt to relax with each breath. 

Breathing techniques for the active stage of labor. You may not know exactly when your body moves into the second stage of labor. At some point, slow breathing won’t work as effectively, and you may feel the need to breathe at a faster pace to manage your pain. Tips for breathing in the active stage of labor include:

  • Quickening your breath while still maintaining control of each inhale and exhale.
  • Keeping your breath shallow and fast in a consistent pattern.
  • Aiming for one breath in and out per second.
  • Inhaling quietly with an exhale that's slightly louder.
  • Mentally checking each area of your body to ensure you’re relaxed. ‌
  • Taking a single deep breath before and after each contraction.

You may practice the well-known “hee-hee-who” breath technique. This pattern of breathing uses multiple smaller breaths paired with a single long breath out. This technique may help you regain focus and work through particularly difficult contractions.

Time to push. Your breath work doesn’t stop once it’s time to begin pushing. This may be the most difficult time to manage your breathing since your doctor is giving instructions for pushing.‌‌

Try to focus your attention on a single visual point. Bring something with you from home, like a toy or photograph. If you didn’t bring anything, choose something on a nearby wall or table. You can also focus on the mental image of your baby moving down the birth canal and out of your body.

At this point, your focus is on relaxing your perineum where the baby is coming out. Any tension may lead to a longer pushing time or tearing. Utilize shallow breathing during a contraction to work through the pain. Breathe deeply between contractions to continue the flow of oxygen to your baby and uterus.

Breathing techniques for labor are just like any other learned skill. You have to practice ahead of time. The good news is controlled breathing is easy to learn and can be very effective for managing pain during labor.

Keep in mind that there is no “right” way to breathe. During labor, listen to your body and do what feels right at the moment. The most important thing is that your breathing is controlled and not automatic.

Dedicate time each day to practice controlled breathing leading up to your labor. Read books about breathing, watch videos online, and practice various techniques. If it helps, choose an object to serve as your focal point while you practice. Plan to take this item with you to the hospital when it’s time to give birth.