Top 5 Antenatal Breathing Exercises Every Mum-to-Be Should Know

Introduction: Why Antenatal Breathing Matters

Pregnancy is a time of transformation, anticipation, and preparation. Among the many tools that can make the journey smoother, antenatal breathing exercises stand out for their ability to reduce stress, enhance relaxation, and prepare you for labour. By practising these techniques, you can create a calmer pregnancy experience while equipping yourself with valuable skills for childbirth.

In this article, we’ll explore five antenatal breathing exercises, including the well-known Bradley and Lamaze techniques. Please note that while this guide offers a well-sourced interpretation for educational purposes, you’ll gain the full benefits of these methods by enrolling in classes with certified instructors.

1. Deep Belly Breathing

What It Is

Deep belly breathing is a foundational technique in antenatal care, focusing on filling the lungs completely with slow, controlled breaths. It’s a simple yet powerful way to reduce stress and improve oxygen flow to your baby.

How to Do It

Sit comfortably or lie on your side.

Place one hand on your belly and the other on your chest.

Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.

Exhale slowly through your mouth, letting your belly fall.

Why It’s Beneficial

Deep belly breathing:

Lowers cortisol levels, reducing stress.

Enhances oxygen delivery to your baby.

Promotes relaxation, particularly during antenatal massages or yoga for pregnancy.

Tip: Practice this daily for 5–10 minutes to create a sense of calm and connection.

Source: Harvard Health

2. Bradley Method Breathing

What It Is

The Bradley Method emphasises deep, diaphragmatic breathing combined with relaxation techniques to promote a natural, unmedicated childbirth.

How to Do It

Focus on long, slow breaths, allowing your abdomen to expand and contract fully.

Pair your breathing with mental or physical relaxation techniques, such as visualisation or gentle massage from your birthing partner.

Why It’s Beneficial

Bradley breathing helps you stay calm and focused during labour, reducing the need for medical intervention.

Important Note

To fully master the Bradley Method, it’s recommended to attend classes with a certified instructor. These classes provide detailed guidance on the method’s comprehensive approach to childbirth.

Source: American Pregnancy Association

3. Lamaze Breathing

What It Is

Lamaze breathing techniques use rhythmic patterns to help women stay relaxed and focused during labour. These methods are designed to distract from pain while ensuring steady oxygen flow.

How to Do It

Cleansing Breath: Begin and end each contraction with a deep inhale and exhale.

Slow Breathing: Inhale deeply through your nose and exhale through your mouth, maintaining a steady rhythm.

Light Breathing: Use shallow breaths (inhale for one count, exhale for one count) during more intense contractions.

Why It’s Beneficial

Lamaze breathing:

Provides a structured way to cope with contractions.

Helps conserve energy during labour.

Can be customised based on the intensity of your contractions.

Important Note

Like the Bradley Method, Lamaze breathing is best learned through classes led by certified educators. These classes cover not only breathing but also relaxation, movement, and partner support.

Source: Lamaze International

4. Box Breathing

What It Is

Box breathing is a structured technique that involves inhaling, holding the breath, exhaling, and holding again, all for equal counts. It’s commonly used to manage stress and anxiety, making it a valuable tool for antenatal care.

How to Do It

Inhale deeply through your nose for a count of four.

Hold your breath for a count of four.

Exhale slowly through your mouth for a count of four.

Hold your breath again for a count of four.

Repeat this cycle for several minutes.

Why It’s Beneficial

Box breathing:

Reduces stress by activating the parasympathetic nervous system.

Improves focus and emotional resilience during labour.

Can be practised anywhere, from antenatal checkups to moments of heightened stress.

Source: NHS

5. Hypnobirthing Breathing

What It Is

Hypnobirthing combines breathing with visualisation and relaxation to create a calm and confident birthing experience. It’s designed to help women manage contractions without fear or tension.

How to Do It

Up Breathing (During Early Labour): Inhale deeply through your nose for a count of four, and exhale for a count of six to eight, visualising your body opening for your baby.

Down Breathing (During Pushing): Inhale deeply and exhale with a downward focus, imagining your baby moving through the birth canal.

Why It’s Beneficial

Hypnobirthing breathing:

Lowers pain perception during labour.

Creates a positive birthing environment by reducing fear and tension.

Can be practised in conjunction with antenatal yoga or massage.

Important Note While the basics of hypnobirthing breathing can be learned from books or online resources, attending a certified hypnobirthing class provides the most comprehensive preparation.

Source: British Medical Journal Open

Integrating Breathing Into Your Daily Routine

1. Pair Breathing With Antenatal Yoga

Yoga during pregnancy blends movement and breathing, making it easier to practise techniques like deep belly breathing or hypnobirthing. Look for pregnancy yoga classes near you to learn safe poses and techniques.

2. Practise During Antenatal Massages

Use breathing techniques to enhance relaxation during a prenatal massage. Focused breathing can amplify the tension-releasing effects of massage for pregnancy.

3. Attend Antenatal Classes

Many antenatal classes near you incorporate breathing techniques into their curriculum, ensuring you’re well-prepared for labour.

The Long-Term Benefits of Antenatal Breathing

The advantages of antenatal breathing extend far beyond childbirth. These techniques:

Reduce postpartum stress and promote faster recovery.

Help manage parenting challenges, from sleepless nights to moments of overwhelm.

Support overall well-being through improved emotional resilience.

Conclusion

Antenatal breathing techniques like deep belly breathing, Bradley, Lamaze, box breathing, and hypnobirthing offer powerful tools for managing pregnancy stress and preparing for labour. While this guide provides an introduction, enrolling in classes with certified instructors is essential to fully benefit from methods like Bradley and Lamaze.

By integrating breathing into your daily routine, through practices like antenatal yoga or massages, you can create a calmer, more confident pregnancy journey. Don’t hesitate to discuss these techniques during your antenatal checkups to ensure you’re well-supported every step of the way.

Sources

American Pregnancy Association. The Bradley Method of Natural Childbirth. Available at: https://americanpregnancy.org

Lamaze International. The Lamaze Breathing Techniques. Available at: https://www.lamaze.org

Harvard Health. The Benefits of Deep Breathing. Available at: https://www.harvard.edu

NHS. Breathing Techniques During Pregnancy and Labour. Available at: https://www.nhs.uk

British Medical Journal Open. The Effectiveness of Hypnobirthing. Available at: https://bmjopen.bmj.com