In this article I want to tell you about one of the alternative techniques for pain control in labor, possibly one of the most used and popular; the different types of breaths and that will surely teach you your midwife in the classes of preparation for childbirth.
Sometimes doubts arise about their usefulness, and we are frequently asked this question in consultations: are they really useful for anything? breathing during childbirthThe short answer is that Breathing alone does not eliminate pain, But Yes, it greatly improves the way you deal with it.It helps you focus, reduce anxiety, improve oxygenation, and maintain control. I hope I've made it clear what it's for. They are useful, when to use them, and what to expect from breathing exercises.
We have to understand that when we speak of "breaths" we speak of different breathing techniques, with which, what we really consider is control our own breathing...to control ourselves. It can truly be considered a distraction techniqueWhen performed correctly and at the right time, these techniques allow us to focus on something other than the contraction and the discomfort it may cause. Aren't they a relaxation technique? Not exactly; during a contraction, they primarily act as... focus of attention and regulationalthough at other times during childbirth they can function as relaxation and help you rest.
When to use them?
When we have a contraction and, if you notice that labor is starting, provided that contraction be enough intense as if we needed to focus our attention on something else. Has no sense do the breathing exercises when i have no painJust as I wouldn't take a painkiller if my head didn't hurt, it also doesn't make sense to do them once the contraction has passed: then what I have to do is rest and make a free breathingcomfortable and natural.
During breaks it is advisable take the opportunity to get some fresh air Take 1-2 deep breaths and relax your body. Remember that You must not block your breathing nor contain the air; on the contrary, exhale It helps to relax the diaphragm, jaw, and pelvic floor, which makes the process easier.
If you notice the intensity increasing, adapt your technique: you can go from slow, deep breathing to a more rhythmic breathing or even to Make sounds (sighs, moans, drawn-out vowels) to relieve the sensation. This is completely physiological and helpful.
How are they done?
There are many types of techniques that use the breath controlUntil recently, several different methods were taught, each to be used depending on the stage of dilation. This meant going to the hospital with a notebook and constantly asking the midwife if you had dilated or not… A nightmare, I assure you. Personally, I prefer to teach you a common base which is useful throughout the dilation process, and from then on to adapt as needed.
It is important that our breathing is rhythmicComfortable and effective breathing consists of inhale through your nose mentally counting to 2 and exhale more slowly Breathe in through your mouth, mentally counting to 4. Inhale and exhale slowly. It's not shallow breathing: we fill our lungs without excessive effort. It is key that the exhalation be softer and longer than the inhalation. If with very strong contractions your breathing becomes more superficialNothing happens as long as Don't accelerate so much. as if to hyperventilate.
A useful trick, like the belly pump method, is to exhale with pursed lips (as if you were gently blowing out a candle) or counting to maintain the rhythm. This type of breathing activates the parasympathetic system, favors the release of endorphins and improve the oxygenation of the uterus and the baby.
This type of breathing, when used outside of childbirth, is very effective. relaxing Bedtime is very useful for falling asleep.
How do we use it during delivery?
The contraction begins and you do a deep breathing and complete to oxygenate your baby. Then, breathe as I described before, making sure that the exhalation should be longer During inhalation, if the discomfort increases, your breathing can become a little faster but always controlled, and when the discomfort subsides, return to counting to four as you exhale. When the contraction ends, take another deep breath to oxygenate your baby again.
As labor progresses, a [unclear] can help you variable respiration (light and superficial during part of the contraction and a longer exhalation every few breaths). You can also use the so-called “type” breathingsee her"And if you feel it, Make sounds or deep moans. Letting go of your voice is a way of exhale which keeps the diaphragm in a favorable position and helps you better tolerate the intensity.
And the role of our partner?
Primary School/Elementary SchoolIt is important to keep in mind that at some point during the birthing process we may lose concentration and the nerves, and it is at that moment that our partner has to know how to guide us Again, so that we can regain control of our bodies and not let anxiety take over. If that moment comes, it's helpful for me to talk to you. gently and make your attention focus on her voice, you can guide you by telling Say it out loud during the contraction. It can also remind you Relax your shoulders and jaw. or suggest a change of position. Sometimes you'll need the midwife support to accompany you during childbirth. Once the critical moment has passed, you will refocus your mind on breathing.
Specific techniques you can practice
The foundation is common, but you can incorporate specific techniques to have more resources and choose what works best for you at any given time.
Diaphragmatic or abdominal breathing
Place one hand on your chest and another on your abdomen. Inhale through your nose drawing the air towards the belly (the hand on the abdomen rises higher than the hand on the chest) and exhale through your mouth slowly. This technique is useful at the beginning of dilation, between contractions, and whenever you want regain calm. favors the oxygenation of the baby and, if you decide to get epidural, that will also be useful to you.
Candle breathing
- Short candle: Inhale through your nose and exhale through your mouth 4-5 times, as if you were blowing out a candle without extinguishing it.
- Candle with snorts: Same as before, but interrupting the exhalation in various tenses: “ah… ah… ah…” or “boof… hoo… hoo…”.
- Long candle: breathe in through your nose and exhale as slowly as possible as many as you can (8-10 repetitions or as many as you can tolerate without forcing it). Useful when the contraction is more intense.
These variations help you maintain a steady rhythmAvoid hyperventilation and modulate perceived intensity.
Pursed-lip breathing and counting breaths
She purses her lips slightly and exhales in a thin stream of airThis lengthens the exit and relaxes the muscles. If it helps, account Count your breaths in and out (for example, 3-4 to inhale and 5-8 to exhale) or stop counting when it feels more natural to you feel the flow without numbers.
Variable breathing and voice use
During intense contractions, try sets of light breaths followed by a long exhalation, or open sounds (aaaaah, oooooh). Don't suppress your voiceShouting, moaning, or singing can be your best release valve and also helps you maintain your exhalation. Avoid holding your breath.
Lamaze-type approach and progressive relaxation
The pedagogical approach to childbirth that integrates rhythmic breathing, muscle relaxation y body awareness It aims to shift attention away from the pain and reduce anxiety. You can practice tensions and releases Soft movements of the shoulders, hands, and jaw in rhythm with the breathing to decrease muscle tone and improve the perception of control.
Movement and positions that add up
Active movement and upright postures They assist the physiology of childbirth. Walking, rocking the pelvis, using the ball, sit astride a chair or get into position squat It can widen the birth canal and help the descent of the baby. Combine these changes with your breathing for a synergistic effect.
Between contractions, she looks for positions of rest that allow you to relax your shoulders and jaw. Your partner or companion can apply sacral pressure, massages in the lumbar area or holding you from behind while you concentrate on exhaling long.
Home practice plan
Breathing is not memorized: it is solution by Maestrale seamlessly integrates Practice. Dedicate time daily. 10-15 minutes in a peaceful setting, with Relaxing music If it helps. Start with diaphragmatic breathing, add 3-4 cycles of short candle and finish with 2 long exhalations. Another option is to alternate 3 light breaths and a prolonged exhalationAlways without forcing it or getting dizzy.
In your birth planIt indicates that counting, pursing your lips, or using sounds helps you. Share these preferences with your midwife so the team is aligned. Practice with your [unclear - possibly "your partner" or "your caregiver"] as well. booths: that he sets the rhythm with his voice, reminds you to relax your shoulders, and offers you water between contractions.
If you get an epidural
Breathing remains your ally: it helps you oxygenateto maintain the calm Already collaborating with the team. Breathing diaphragmatic And long exhalations are safe and helpful. Even if the sensation of pain lessens, continue not retaining air During the pushing phase, unless otherwise specified, listen to your body to coordinate your efforts.
My advice
- Talk to your midwife and both sign up for childbirth preparation classesIt is important to go both whenever possible.
- Practice pain management techniques during pregnancy to know them well and be able to use them correctly.
- During childbirth our partner will be the best partner for the mother, because pregnancy, childbirth and upbringing are a matter of two.
Also, remember: keep the longer exhalation than inhalation, don't block Breathing, adapting the technique to each phase and using the movement And your voice will be on your side. Regular practice, the support of your partner, and the guidance of your midwife make breathing a powerful and realistic resource for getting through each contraction with more serenity.
