This lady i watched on YouTube was explaining that whats manageable for you might have the next woman throwing up, blood pressure running high because of the pain, screaming and crying. We all have different nerve levels so its best to just do what fits you. Breathing techniques and things like that do help but if your body physically can't endure labor naturally its no reason to suffer.
WeMoms
2 Apr 2024
How Breathing Techniques Can Ease Your Labor Fears
How Breathing Techniques Can Ease Your Labor Fears
One of the ways to ease those labor jitters is through breathing techniques.
Contrary to popular belief, it's not all about puffing and panting; it's about science-backed methods that can make the whole process a breeze.
- Oxygen Supply: Deep breaths increase oxygen flow to both you and your baby.
- Pain Management: Proper breathing can release endorphins, nature's painkiller.
- Mental Focus: Breathing techniques help you focus, making contractions more manageable.
So, how can we make this magical tool work for us? Let's dive in!
Lamaze Breathing: More Than Just Inhale-Exhale 🌬️
If you've heard of the Lamaze technique, you might associate it with rhythmic breathing, and you're not wrong.
But it's a lot more nuanced than that.
Lamaze breathing helps to maximize the amount of oxygen that goes to the muscles, reducing the sensation of pain. It combines different types of breathing such as paced breathing and patterned breathing.
- First Stage: When contractions start, use light, shallow breaths at the beginning and end of each contraction.
- Second Stage: As contractions intensify, switch to deep, slow breaths.
- Transitional Breathing: For those OMG moments, quick short breaths can help.
Mnemonic aids like "blow the pain away" can help you remember the rhythm. So, don't shy away from going beyond the simple inhale-exhale; your body will thank you for it!
Ujjayi Breathing: Yoga's Gift to Childbirth 🧘♀️
If you're familiar with yoga, you might have encountered Ujjayi breathing.
But did you know this ancient practice has a place in modern delivery rooms?
Ujjayi breathing not only enhances oxygen supply but also boosts mental focus and relieves tension.
It's performed by inhaling deeply through the nose, holding the breath for a few seconds, and then exhaling slowly through the nose while constricting the back of the throat.
- Engage the Diaphragm: Deep diaphragmatic breaths make each breath efficient.
- Hold and Release: The pause is as crucial as the inhale and exhale, as it allows for better oxygen-carbon dioxide exchange.
- Sound Element: The soft whispering sound that accompanies Ujjayi breath can be calming.
Incorporate Ujjayi breathing into your daily routine; that way, it becomes second nature by the time D-Day rolls around.
The 4-7-8 Technique: The Quick Stress Buster 🕒
Last but not least, let's explore the 4-7-8 technique, a quick and efficient method to combat anxiety and stress.
Designed by Dr. Andrew Weil, this technique is particularly helpful during the early stages of labor, when anxiety levels are often at their peak.
- Inhale for 4 seconds: Through your nose, filling the lungs completely.
- Hold for 7 seconds: This allows the oxygen to spread throughout the bloodstream.
- Exhale for 8 seconds: Through your mouth, releasing all the air and creating a whooshing sound.
Keep in mind that while the 4-7-8 technique is great for relaxation, it's not recommended during active labor because it involves holding your breath, which could limit oxygen supply to the baby.
There you have it, gorgeous!
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Mental Health Toolkit
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