The question of how to breathe during labor and childbirth arises for expectant mothers for a reason. Correct breathing during childbirth can relieve pain, speed up the course of labor, and improve the well-being of the woman in labor and her baby. But you need to study the techniques of generic breathing in advance. Then your baby will be born quickly and easily, and you will experience a minimum of pain and a maximum of positive emotions.
Why is it so important to breathe correctly?
- Correct breathing can speed up delivery due to the fact that the woman's concentration on alternating and controlling inhalation and exhalation distracts her from pain. As a result, her cervix opens up faster and easier.
- Applying the method of generic breathing, the woman calms down. When her muscles relax, the pains become less severe, and the woman's diaphragm does not interfere with the birth process, but just the opposite, helps him.
- When during childbirth future mom breathes according to a certain pattern, her body is supplied with a large amount of oxygen. This helps the muscles contract better. And most importantly, the baby receives oxygen without interruption and does not threaten hypoxia.
It is better to master techniques of generic breathing starting from the second trimester of pregnancy. Working out every day will help you practice your skills. It is very important.
Of course, the obstetrician before childbirth will tell you how to breathe correctly during contractions and attempts. But when you experience excitement, pain, or fear (emotions that become frequent companions of women in labor), you are unlikely to remember these instructions. But if in the process of training you bring the execution of breathing exercises to automatism, then it will not be difficult for you to use your skills during childbirth.
What is the advice for expectant mothers who are starting to practice breathing exercises for pregnant women?
- Before starting training, it is important to undergo a medical consultation, at which be sure to ask what loads are allowed for you.
- It should be borne in mind that each period of labor has its own specific breathing technique. Moreover, in any of them, proper breathing consists in the ability to control the processes of inhalation and exhalation, to control their duration and quantity.
- Respiratory gymnastics is allowed until the last week before childbirth.
- Training can be carried out several times a day. The main thing in this case is to monitor your well-being and not overwork.
- Respiratory exercises can be performed in any comfortable position. When exercising, it is important to try to breathe correctly in various positions. At the same time, on each exhalation, one should try to relax different parts of the body, contributing to the development of the practice of relaxing all the necessary muscles.
- Better to train outdoors. If this is not possible, training is carried out in a well-ventilated room.
- If dizziness occurs during gymnastics, the exercise should be stopped.
- At the end of each lesson, it is necessary to restore breathing. This requires a little rest, breathing normally.
- During childbirth, keep a mental count of the breaths in and out, relax and do not panic.
- It is desirable that a loved one be present at the birth. He will help you relax, massage you and remind you to breathe properly.
Technique
Train as often as possible, but your sessions should not be too long.
At the beginning of training, symptoms of hyperventilation may appear - dizziness or darkening in the eyes, and sometimes light-headedness. You can get rid of them by taking a breath while holding your breath or breathing into the previously joined palms.
If dry mouth occurs during breathing exercises, rinse your mouth with water. Touching the palate with the tip of the tongue will also help relieve dryness.
To practice correct breathing during childbirth, four types of exercises are used.
Relaxing breath
Prepare a small mirror. It should be held at chin level with one hand. First, a deep nasal inhalation is taken, and then, 3 seconds later, an oral exhalation is performed.
For correct execution, the lips are folded with a tube, and the head is kept motionless. It is necessary to inhale so that the fogging of the mirror occurs gradually. You should have 10 correct exhalations in a row, and then you can train without using a mirror.
This exercise will come in handy at the beginning of labor. It can also help you relax in between contractions.
Superficial
Breathing in and out is quick and easy. In this case, it is necessary to adhere to diaphragmatic breathing, when only the chest moves. The stomach should not take part in breathing.
Stick to one rhythm, it is especially important not to increase it. During both inhalation and exhalation, their duration and strength should correspond to each other.
In the initial stages of breathing exercises, do the exercise for no longer than 10 seconds. Then its duration is gradually brought to a minute.
Such breathing will be needed during attempts or at moments of intensification of contractions, when women in labor are forbidden to push.
Intermittent
Perform this exercise with your mouth open. The tip of the tongue touches the lower incisors and noisily inhales and exhales. Breathing should be carried out only with the help of the muscles of the chest. At the same time, keep a constant and fast pace.
At the beginning of your workouts, breathe this way for 10 seconds. Over time, the exercise duration should be increased to 2 minutes.
During childbirth, this is how you will breathe when pushing and while the baby moves along the birth canal.
Deep Inspiratory Hold
You need to take a deep nasal breath and hold your breath. Mentally count to 10 and exhale gently through your mouth. In this case, it is important to exhale gradually, straining the muscles of the abdomen and chest.
First, master the exercise, the pause duration in which is up to 10 seconds. In the future, you can begin to gradually increase the pause to 20 seconds.
Deep breathing with an expiratory hold is used in "expulsion of the fetus." A long squeezing exhalation is necessary so that the baby's head that has appeared does not go back.
The names and variations of breathing exercises may vary, but the principle remains the same.
Breathing at different stages
The whole process of delivery can be roughly divided into several stages: contractions, attempts, the birth of a baby and the expulsion of the child's place. You need to breathe differently at each stage.
In the process of contractions
The first contractions grow and subside. They are not very painful. In the future, the contractions become permanent and are repeated after certain time intervals.
During regular contractions, you should not scream and strain to try to suppress pain... Such actions only interfere with the dilatation of the cervix and deplete the body, without bringing relief from pain. Movement, relaxation, combined with proper breathing will help facilitate the course of labor.
At the beginning of the contractions, you need to breathe regularly. Nasal inhalation is carried out in four counts. At the same time, the lips folded in a "tube" make an oral exhalation for six counts, exceeding the inhalation in duration.
With relaxed breathing, the diaphragm rises and the abdomen is rounded, the coxus rushes back, and the pelvic bones diverge slightly to the sides. This helps to increase the space for the fetus, reduce pain (when the expectant mother constantly thinks, she has no time to think about pain) and reduce the risk of rupture.
Such breathing can provide:
- calming the woman in labor;
- maximum relaxation of her muscles;
- oxygen supply to the body of the baby and mother.
When the intensity of the swat increases, breathing should be accelerated. Breathe shallowly, often and with your mouth open, just like dogs breathe in the heat.
This technique should be used at the beginning of the swat: the more intense it is, the more often you need to breathe. When the contraction retreats, take a deep breath, then exhale for a long time and smoothly.
The best way to calculate the rate of rapid breathing is called the counting of breathing cycles over a ten-second interval. Moreover, if there are from 5 to 20 "inhale-exhale" cycles, this means that breathing is correct.
To reduce the most acute pain in the opening of the cervix, you can use the breathing technique "locomotive". It is characterized by shallow breathing with rapid nasal inhalation and rapid oral exhalation with extended "tube" lips. When the intensity of the contraction decreases, breathing should be calmed.
During attempts
During attempts, it is important to listen to the instructions of the obstetrician-gynecologist, who will explain how to breathe and push properly, and at what moments it is necessary, and at what moments you can rest. In this case, all your efforts should be directed towards the birth of a baby.
The duration of the pushing is about a minute, during which the woman in labor must take a deep breath, and then, exhaling, push and try to put pressure on the uterus with the whole volume of air.
- At the moment of pushing, you need to try so that all tension does not enter the head, since ruptures of the vessels of the face and eyeballs are inevitable.
- In cases where the inhalation turned out to be shallow, you should exhale quickly, quickly take a new breath and push.
- The most effective breathing during attempts is considered "candle breathing". For its implementation, the nasal inhalation and oral exhalation of the woman in labor are made as if she were blowing out a candle. It is recommended to chant vowels during such breathing.
- Between attempts, it is important to exhale not sharply, but smoothly, so that the child moves only forward, and does not pull him back by muscle contraction. In addition, it prevents the fetus from being exported too quickly, which can lead to unwanted breaks in the mother.
- When the baby's head appears, you should switch to free breathing or use the dog-like breathing method. If the expectant mother breathes correctly during the attempts, the child is born in about 3-4 attempts. In the absence of strength in the woman in labor, the medical staff gives her the opportunity to rest.
Correct breathing during moments of effort reduces the risk of damage to the birth canal, as well as the degree of injury to the female genital organs.
When expelling the placenta, special breathing techniques are not used. At this moment, the woman in labor can breathe in a way that is convenient for her.
Video "Breathing during childbirth"
Video by Alexander Kobas on how to breathe during contractions and attempts
Labor activity requires careful preparation from the expectant mother. It is important not only to rehearse correct breathing to automatism, but also to tune in to childbirth psychologically. You should think over different situations and choose the tactics of behavior for different stages of delivery. Do not forget that the obstetrician-gynecologist is your assistant. Therefore, all his instructions must be carefully listened to and followed. And the breathing techniques you have mastered will not only help you relax and concentrate as much as possible on the process, but also transfer labor easier, experiencing a minimum of pain.
In everyday life, we don’t think about how we breathe. This happens reflexively, because it is inherent in nature. During pregnancy, the body adapts to a new state, rebuilding the work of many organs and systems. Changes also occur with the respiratory muscle - the growing uterus presses on the diaphragm, which separates the chest and abdominal cavities. There is little space for the lungs, and they are pressed up by the uterus, as if spreading in breadth. In this regard, ventilation of the lungs increases and physiological hyperventilation occurs, which helps to exhale carbon dioxide faster. This is especially important for a good oxygen supply to the fetus.
Blood oxygenates all organs and tissues of the body. The baby needs to receive enough oxygen for 9 months and during childbirth to avoid hypoxia (oxygen starvation). If you learn to control your breathing, you can easily reduce pain during childbirth, relax easily, and also help your baby to be born without complications.
The nature of the origin of labor pain
You need to prepare yourself for the upcoming birth not only by attending various courses and reading books. It is important to prepare a psychological foothold. Many women are still on early dates pregnancies present their contractions painful, which negatively affects the general psycho-emotional state.
Childbirth is a natural physiological process that does not harm the female body. Pain during contractions and attempts is a reaction to an irritant, which is a change in the state of the muscles of the uterus.
They contract and stretch, because by the time of birth, these muscles are the largest in the body. Therefore, these reductions are especially noticeable.
During contractions, it is necessary to concentrate on breathing - this will help to distract from pain, reduce its intensity, and also help faster delivery.
Breathing techniques during contractions
One of the most effective breathing techniques is described by the obstetrician-gynecologist, perinatal psychologist Alexander Kobasa. He suggests using two types of breathing, and is quite convinced that it makes no sense to study more. During labor and childbirth, a woman is often confused, and she will not be able to remember everything she was taught. And even more so to apply it in practice. Therefore, he offers one breathing technique for each of the stages of labor:
Breathing during contractions
Take a deep breath through the nose with relaxed lips, the tip of the tongue raised to the sockets of the upper teeth. Outwardly, it seems that the mouth is closed, while the lips do not touch each other. After inhaling, there is a very short pause for a split second, but not holding the breath! Smooth, slow, long exhalation through the mouth. Both on inhalation and exhalation, the lips are relaxed. This breathing is similar to the breathing of a sleeping person. Kobasa recommends having a drop-eyed contraction to relax the eye muscles. With her eyes closed, a woman abstracts from external visual stimuli.
The main purpose of this breathing is relaxation.
Panting breathing
Inhalation and breath holding. Inhale must be done quickly with the mouth, as if we are swallowing the air inside ourselves, then we hold our breath with our mouth open for a while. We direct all the force of the effort down. Exhale smoothly.
Improper breathing in attempts can lead to bursting vessels on the face, sometimes on the neck. The reason is the wrong holding of the breath and the direction of the push. Pushing with a closed mouth and a pressed chin is fraught with complications - a very strong tension of the muscles and blood vessels of the head is created. The desire to push is a reflex urge, which one to one corresponds to the desire to empty the intestines. But this urge is much stronger. Therefore, you need to learn to push and breathe physiologically as you do on a daily basis.
Situational breathing
Frequent intense breathing "like a dog", the tongue protrudes slightly beyond the lips and, as it were, lies on the lower teeth.
This technique is used when you want to push, but cannot, during the transition from contractions to pushing, when the cervix is \u200b\u200bnot yet sufficiently dilated. You need to get on all fours to relieve the baby's pressure on the cervix and breathe like a dog while there is an urge to push.
The second situation when this breathing is effective is at the moment the baby's head is born. When you can't push, otherwise the head will break the crotch, you need to try to relax as much as possible and breathe this moment.
Breathe out longer than inhale. A short, deep, calm breath, a slow, even long exhalation. Close your eyes and imagine the place where you would like to be, for example, a sandy beach, the sound of waves.
It is not enough just to learn to relax, it is important to apply this breathing technique with every nervous excitement or anxiety.
Using the breathing technique helps to easily get rid of such unpleasant physiological conditions as stress, tension, headache, fatigue, shortness of breath, etc.
During childbirth, the expectant mother, due to various circumstances, can simply forget about how to breathe. Therefore, it is advisable to start practicing in advance breathing techniquesto breathe correctly on the machine during childbirth.
If there is very little time left before the birth, the main thing is not to panic! The baby in the tummy feels all the moods of the mother, and especially the fear. Even if you are prepared, and at the crucial moment you forgot everything you knew, listen carefully to the doctor and midwife, follow their instructions, and know that everything will be fine! A priori!
How to leave yourself a good memory of childbirth, as well as help your baby not to experience discomfort during birth. Modern methods of natural methods of labor pain relief, specialist advice and doula advice.
Systemic, inhalation, and regional anesthesia is used as drug methods of pain relief in childbirth. But it must be remembered that there is not a single drug pain relief in childbirth, which would not penetrate the placenta and would not affect the fetus in one way or another. If there are medical indications, depending on the condition of the woman and the child at the time of delivery, then the doctor will definitely prescribe medicinal methods pain relief.
“You should not use medications to anesthetize childbirth, unless there are special indications for this. Any intervention in childbirth must be strictly justified and then it will be effective. The female of a large animal, who gave birth under anesthesia, does not accept it and refuses to feed it. Conclusion: labor pain relief inhibits maternal instincts. The female did not live through the birth of the cub, did not feel its birth at the physical level.
If a woman is forced to anesthetize childbirth for some reason, this does not mean that she is a bad mother or that she will have problems with the child. If it is possible to avoid it, avoid it by all means. "
Can a woman be given any drugs during childbirth without her consent?
If the situation gets out of control and threatens the life of a woman and a child, no one will ask, they do what is needed, because in this state the woman is not responsible for herself. She may refuse, which will lead to more serious consequences.
Therefore, there are natural forms of labor pain relief (breathing, relaxation, massage techniques), which include all the resources a woman has. They contribute to the easier passage of all stages of labor without the intervention of medications.
Modern methods of labor pain relief
Breath
Remember, when you are stressed, you hold your breath and strain. For example, when abruptly grabbed the stomach or there was a spasm of the ligament. This is a normal defense reaction of the body that saves life in difficult situations. In contractions, you must do the opposite. During pregnancy, you need to develop a new reflex so as not to pinch during childbirth. Then the pain will be easier to bear, and, perhaps, not even felt.
Places to look out for while relaxing:
- stomach
- pelvic floor
- hands
- lips
- shoulders
Hold on inhalation, and relax on exhalation. Do not tighten the tummy, as in Pilates, on the contrary, you need to relax it and not create unnecessary inconvenience to the baby. Both hands are a projection of the cervix. If they are pinched, the cervix will open longer. It is necessary to learn how to remove lip tension, not to clamp your teeth. The neck and shoulders are the projection of the pelvis. If the collar zone is pinched, it will be more difficult to give birth. In this case, massage will help.
To learn the correct breathing technique, courses with a partner will help more effectively. If you study this at home, then you need to make more efforts and work out 3-5-8-10 repetitions for this breathing to come to automatism. As the contractions increase, it is necessary to breathe with a forced exhalation. It can be with sound, you need to collect all the discomfort and throw it out of yourself.
Larisa Cheprasova, head of the Family Circle Center for Family Development, perinatal psychologist, obstetrician, doula:
“You cannot shout loudly and piercingly at high notes, only low sounds relieve tension and relax. Remember the mantras, when someone meditates, from one word "om" you are already in nirvana, and if a pregnant woman squeaks and screams, it will only hurt her more. Hiss like a snake, gasp, gasp, groan, whine, so the throat relaxes and opens. If you shout, then it's right. "
During the pushing, when you cannot push, because the cervix has not yet had time to open, and the baby is already low, more frequent breathing is useful, like a dog's or, for example, when you really want to go to the toilet. This breathing will help.
Rest, relaxation
These relaxation techniques help you tolerate contractions more easily and get more rest. If possible, sleep between contractions. In this case, the partner in childbirth does not interfere and allows the pregnant woman to relax. A woman needs to run to the toilet in a small way as often as possible, which her partner should remind about every hour. Thanks to this, the next contraction will be softer, which means that the pregnant woman will feel better.
Anesthetic massage
Alexander Kobasa, obstetrician-gynecologist, perinatal psychologist, leader of specialized courses in preparation for childbirth at the medical center "Mother and Child":
“If it is necessary to iron, then only through the clothes, otherwise the top layer of the skin may be damaged. If your wife says not to do this or that - dad, don't! Even if you were taught a lot in the classroom, and you know everything, still don’t do anything, it will be the best. ”
Straight back strokes, kneading with fingers or the base of the hand, the sacrum. To keep your hands from getting tired, massagers will help. Massage works great, but there are places where stroking a woman in labor may not like it. Therefore, the partner needs to find and study these places in advance, otherwise during childbirth, you can get under the distribution.
Pose selection
The woman in labor takes the position that is comfortable for her right now: lying on her back, lying on her side, sitting on a chair, on her partner's lap, on the bed, on a fitball ...
Alesander Kobasa: “During childbirth, the woman's behavior is controlled by the child, and the mother's task is to understand what he wants. If you want to lean back - lean back, you want to bend over - bend over. "
You can sit until the child sank into the pelvic floor. After that, the pregnant woman should sit down so that there is space between the legs. For example, on the toilet, on her husband's lap, sitting facing each other. In this position, you can push, and the partner can also swing from side to side.
It is best to lie on your side, so you can reach out and do the massage that a woman requires, both of the back and tummy. In the prone position, you can even fall asleep and rest. When a woman is lying down, she is better able to relax her stomach, perineum, pelvis and legs. Resting between contractions will help you regain your strength.
But there is one point: if a woman first "ran" and then lay down, the interval between contractions may increase. This is normal if the contractions were every 2 minutes, and after going to bed, they became every 4-5 minutes. But then the contractions will be strong and of high quality.
When a woman chooses a pose, first of all she is comfortable for the child. To save strength, it is better to take a strong fight vertically. Under the force of gravity, the child will descend faster and the cervix will open.
As the labor develops, the cervix, opening, is pulled over the baby's head like a sock. It can be either very tight and uncomfortable if the woman is tight and tense, or soft and free if the woman allows herself to relax.
“Dads, in terms of the behavior of a woman in childbirth, you must be ready for anything. A woman will do whatever she wants, and there is no need to stop her and, moreover, shame her. Any behavior must be taken as normal and due. Dad's direct task is to help and not interfere, ”says Alexander Kobasa.
The most powerful pain reliever in childbirth is shifting women's attention from herself to the baby. After all, a woman knows that this situation, which at the moment seems difficult, will be a certain experience in a couple of years. But for the child this experience is not, for him it is discomfort when the mother, bending over, puts on shoes, feels hunger, lies uncomfortably.
It also depends on the woman's attitude. If she is afraid, the child will also be afraid for the company. And during childbirth, the woman in labor needs to turn her attention to the child and understand how he feels in the womb. Under epidural anesthesia, a woman does not always feel what the child needs at the moment.
A woman must definitely prepare for childbirth, watch a video, go to courses. Larisa Cheprasova: “It is necessary to keep a good memory of childbirth, this is an important event in a woman's life. And for a child, this is generally the only option for birth. You can correct everything and give birth a second time at sea, but this first time, spend time specifically for your child, those childbirth that he and you need, and you will succeed! "
