Effective breathing is a simple yet profound tool; it's accessible, free and powerful. During pregnancy and birth, it becomes a lifeline, grounding us in the present moment and offering strength and stability during what is surely one of life’s most transformative experiences - birthing new life.
Breathing & Hormones
In my work with pregnant women, breathwork is essential because calm, controlled breathing helps to activate the parasympathetic nervous system - also referred to as the 'rest and digest' or 'calm and confident' state. This is the state in which the body produces oxytocin, a key hormone of birth, responsible for initiating and sustaining labour. Oxytocin works to create efficient surges (or contractions) that help guide your baby into the world. By learning to breathe mindfully, you're actively supporting your body’s innate processes by optimising its ability to produce oxytocin naturally.
Why practise ahead of time?
But why start practising breathing techniques long before the big day? The answer lies in preparation and ease. By practising calm, focused breathing throughout pregnancy, it becomes second nature. This ensures that when labour begins, your body will already be familiar with finding its rhythm, making calm breathing feel natural and effortless. This is especially important during labour when conserving energy is key. You want your breath to support you, not drain your focus or strength. Practising beforehand means you’ll have one less thing to think about as your body works hard to bring your baby into the world.
How breathing is used in pregnancy yoga and hypnobirthing
In hypnobirthing practice, breathing is often combined with visualisations to deepen the mind-body connection. Whether you picture waves gently rolling in and out or a flower opening with each breath, these visualisations guide your focus and enhance the impact of your breathing. This combination of calm breathing and positive imagery creates a powerful synergy that helps you navigate through labour with resilience. Breathing techniques are also an invaluable tool for caesarean births, where calm breathing can help you stay centred, reduce anxiety and fully experience the moment you meet your baby.
Prenatal yoga adds another layer to this preparation. Breathwork is paired with movement, allowing you to explore positions that use gravity, mobilise the pelvis and create space for your baby. These movements are not just about flexibility or strength; they are practical tools for labour, mirroring the positions that support physiological birth. Through yoga, you build both the physical and mental resilience to meet the intensity of labour.
A tool for life
The benefits of breathwork extend beyond birth. The ability to activate your parasympathetic nervous system helps you feel more confident, safe, clear-headed and able to handle life’s challenges. This skill will serve you long after pregnancy, from the sleepless nights of early motherhood to moments of stress in everyday life. I first learned relaxing and releasing breathing techniques during my pregnancy way back in 2009 and I still use it today! It’s not just about staying calm but also accessing your inner strength and having an anchor to help you centre and work through life’s hurdles with clarity.
Make it part of your routine
Incorporating breathwork into your daily routine, even for just five minutes, can transform your experience of pregnancy, birth, and beyond. My pregnant clients typically dedicate a few moments at the start and end of their day to this. Beginning your morning with a few rounds of calm, intentional breathing can be a gentle and nourishing way to ease into the day, encouraging mindfulness before diving into its demands. Similarly, practising calm breathing before bedtime can help quiet both your body and mind; releasing the day’s tensions and preparing you for a deeper, more restful sleep. Even if you learn breathing techniques during a hypnobirthing course or pregnancy yoga class, continuing to practice them at home ensures they become second nature. These techniques build a strong foundation of calm, confidence, and connection, preparing you for the journey of motherhood ahead.
Learn more
Are you ready to discover the power of your breathing? Join my pregnancy yoga classes or book a hypnobirthing workshop with me and learn how breathing can become your most trusted and accessible tool in pregnancy, birth and beyond.
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