Breathing exercises are simple practices that help relax the body and calm the mind through slow, conscious breathing. In pregnancy they can help you cope with stress and anxiety, fall asleep and ease everyday tension. They need no equipment and can be done anywhere, sitting or lying down. Even a few minutes a day can make a difference when done regularly. If you have trouble sleeping at night, a short session before bed can help you relax.
During labor, breathing is one of the most basic ways to work with your contractions. Holding your breath during a contraction increases tension, while slow, rhythmic breathing helps you manage pain and rest between contractions. Techniques like Lamaze were developed for this purpose. Practicing the techniques regularly for weeks before birth helps them become second nature on the day. If your partner learns them too, they can remind you of the rhythm during labor.
It is important not to force the exercises. Keep your shoulders relaxed, breathe in slowly through your nose and breathe out long through your mouth. If you feel dizzy, tingly or short of breath, stop and return to normal breathing. If you have a breathing condition such as asthma, ask your doctor which techniques are right for you. In later weeks, doing the exercises sitting or lying on your side rather than flat on your back is more comfortable.
What you can do
- 6 techniques: relaxation, box breathing, 4-7-8 for sleep, energy, Lamaze and deep calm.
- Follow the breathe in, hold and breathe out steps with an animation.
- Close your eyes and follow optional audio cues and vibration.
- Some techniques unlock after you complete a number of sessions.
- See your total sessions, minutes and day streak.
- Review past sessions and delete them if you like.
How to use it
- Sit in a comfortable position or lie on your side.
- Choose a technique and tap to start.
- Breathe in, hold and breathe out following the on-screen and audio guidance.
- Repeat for a few minutes every day until birth.
Frequently asked questions
How should I breathe during labor?
When a contraction starts, take a deep, slow breath in through your nose and breathe out long through your mouth. Keep this slow rhythm through the contraction, with your shoulders and jaw relaxed. As the contraction gets stronger, you can switch to shorter, lighter breaths. When it ends, rest with a deep cleansing breath. Try not to hold your breath, because it increases tension.
What is Lamaze breathing?
Lamaze is a childbirth preparation method developed to help with coping with pain during labor. Breathing techniques are part of this method. Slow, deep breathing is used at the start of a contraction, and faster, lighter breathing as it gets stronger. The aim is to focus on your breath, keep your body relaxed and work with your contractions.
When should I start breathing exercises for labor?
You can start breathing exercises at any point in pregnancy, because they always help with relaxation and stress management. To prepare for birth, regular practice is usually recommended from the end of the second trimester, at least a few weeks before birth. A few minutes of practice each day makes it easier to remember the techniques naturally on the day.
How do you do 4-7-8 breathing?
Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, then breathe out slowly through your mouth for 8 seconds. Repeat this cycle a few times. It is often used to help fall asleep and ease tension. If holding your breath is uncomfortable in pregnancy, you can shorten the hold. Stop if you feel dizzy.