Courtney's Birth Story: How to Use Breathwork to Deliver Naturally

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The weeks leading up to the birth of my son were filled with practice—my body was practicing for labor through Braxton Hicks contractions, and I was practicing my breathing techniques. I had been preparing for this moment for months, and when the big day came, I felt ready.

Early in my pregnancy, I set my intention for an unmedicated vaginal birth. I knew preparation was key, so I took the Built to Birth online course, listened to the lessons on repeat, and practiced breathing exercises every single day. I also journaled positive birth affirmations and visualized the calm, empowering birth experience I wanted.

In the end, my preparation made all the difference. Here’s my story—and how focused breathing helped me create the calm, unmedicated birth I dreamed of.

The Lead-Up to Labor

On April 4th, 2023, at 2 a.m., I woke up with contractions. This time, they were stronger and more consistent than the Braxton Hicks contractions I’d experienced before. I had a feeling this could be the day, so I immediately went into a relaxed preparation mode.

I started with my breathing techniques, swayed on my birth ball, and sipped warm tea while listening to birthing meditations. Even though the contractions were strong, I wasn’t afraid. I had practiced for this moment, and I trusted my body.

At 8 a.m., I had a scheduled OB appointment, where I found out I was 3 cm dilated and 90% effaced. My doctor told me it was quite possible my baby would come that day, but I wasn’t ready to check into the hospital yet. Instead, I chose to labor at home, focusing on my breath to stay calm and present.

Laboring Calmly, Breathing Deeply

By 1 p.m., I was still breathing through contractions with ease. My friend came to watch our 3-year-old, and she was amazed at how calm I was. My breathing and mindset helped me stay centered, even as labor progressed.

After walking on the treadmill for a few minutes, my water broke, and contractions became stronger and closer together. At 4 p.m., I told my husband, “It’s time to go to the hospital.”

When I checked into triage, the staff remarked on how calm I seemed, despite being in active labor. My breath work was working. I felt in control, focused, and ready.

From 5 p.m. to 10 p.m., I entered a meditative state, using my breath to manage each surge. I used a peanut ball, swayed through strong contractions, and silently repeated affirmations. While the contractions were intense, I didn’t feel consumed by pain. Instead, I accepted the sensations and let them go with every breath.

The Final Push

At 10 p.m., I felt a sudden shift—a powerful sensation that told me my baby was ready. I alerted my nurse, who called in my OB. Within moments, the room was filled with a team ready to help me bring my baby into the world.

As the surges became more intense, I felt a brief moment of doubt, thinking, Maybe I can’t do this. But with my OB’s calm reassurance and my husband’s support, I focused on my breathing and let my body guide me.

With a few deep breaths and one powerful push, my son entered the world. The feeling of relief and joy was overwhelming. As I held him for the first time, I whispered, “We did it.”

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Breath Work: The Key to a Calm Labor

My story is a testament to the power of breathing during labor. By practicing daily throughout my pregnancy, I was able to stay calm, focused, and in control—even during the most intense moments. Here are the breathing techniques that worked for me and how you can start practicing them before labor.

Breathing Techniques to Practice Before Labor

Breathing isn’t just about staying calm—it’s about working with your body to create space, release tension, and stay present during labor. The inhale is your moment to expand and make room, while the exhale is your chance to let go, release, and stay grounded.

Here are five breathing techniques to practice daily, with tips on how to make both your inhale and exhale more intentional.

1. Slow Deep Breathing: Inhale to Create Space, Exhale to Release

This foundational technique is perfect for staying calm during early labor and between contractions.

  • How to Practice the Inhale:
    • Inhale deeply through your nose, feeling your lungs expand, your ribcage widen, and your belly gently rise.
    • Imagine your breath traveling downward, creating softness and space in your pelvic floor.
  • How to Practice the Exhale:
    • Exhale slowly and fully through your mouth. Keep your jaw relaxed and allow your shoulders to drop.
    • Use a soft sighing sound ("ahhh") as you exhale to help release tension.
    • Visualize your breath carrying stress or discomfort out of your body.

Pro Tip: If you’re feeling anxious, a soft sound can help signal relaxation to your brain.

2. Surge Breathing: Inhale for Calm, Exhale for Control

This technique helps you stay grounded through the intensity of a contraction by working with the rhythm of your breath.

  • How to Practice the Inhale:
    • Inhale deeply through your nose as the contraction begins. Imagine the breath traveling downward to meet the contraction, softening your body as it expands.
  • How to Practice the Exhale:
    • Exhale through your mouth in a slow, controlled way, releasing any tension you feel.
    • Try an audible "O" or "Ah" sound as you exhale, or simply let it out softly. If a contraction feels particularly intense, a louder sound can help release that energy.
    • Focus on lengthening the exhale to twice the duration of the inhale.

Pro Tip: Match the volume of your exhale to how you feel. A quiet exhale is great for calm moments, while a louder sigh can help release stronger sensations.

3. J-Breathing for Pushing: Guide Your Breath Downward

During the pushing phase, J-breathing helps channel your breath and energy downward, working with your body to bring your baby closer.

  • How to Practice the Inhale:
    • Inhale deeply through your nose, visualizing the breath filling your lungs and creating space in your pelvis.
  • How to Practice the Exhale:
    • Exhale slowly and steadily, guiding your breath down and out in a "J" shape.
    • Keep the exhale soft and controlled, avoiding forceful pushing. Use a low, guttural sound if it feels natural, as this can help direct energy downward.

Pro Tip: Loud or primal sounds during pushing are normal and even helpful—let your body guide the volume.

4. Counting Breaths for Focus: Exhale to Stay Present

Counting your breaths helps you stay focused during intense moments and keeps your mind from wandering.

  • How to Practice the Inhale:
    • Inhale deeply through your nose for a count of 4, imagining your breath expanding your ribs and creating a sense of lightness.
  • How to Practice the Exhale:
    • Exhale through your mouth for a count of 6–8. Keep it smooth and even, using a soft "shhh" or "ahhh" sound to maintain control.
    • Imagine your exhale as a wave washing tension out of your body.

Pro Tip: Use audible exhales to anchor yourself in the moment and signal calm to your nervous system.

5. Breathing to Release Tension: Exhale for Letting Go

Labor often causes tension in the jaw, shoulders, or hands. Use your exhale to consciously release these areas.

  • How to Practice the Inhale:
    • Inhale deeply through your nose, focusing on an area of tension in your body (e.g., your jaw or hands). Visualize your breath filling that space with warmth.
  • How to Practice the Exhale:
    • Exhale fully through your mouth, imagining the tension melting away with your breath.
    • Use a soft, gentle sigh to reinforce the sensation of letting go.

Pro Tip: If tension is intense, try a louder "ahhh" sound to help release it more fully.

Why Inhales Matter

Your inhale is more than just drawing air into your body—it’s your moment to create space, both physically and mentally. Each inhale expands your ribcage, softens your pelvic floor, and helps you work with your body to guide your baby closer to meeting you.

Start practicing these techniques during pregnancy to build confidence in your body’s ability to work with your breath. The more you connect with your inhale, the more empowered you’ll feel during labor.

Should Your Exhale Be Loud or Quiet?

The volume of your exhale depends on what feels natural for you and what your body needs at that moment:

  • Quiet Exhales: Best for calm, steady moments, like between contractions or during early labor. These help reinforce relaxation and focus.
  • Soft Sighs: Use these to release tension during mild contractions or moments when you need to reset.
  • Louder Exhales: As contractions intensify, let your breath grow louder. Primal sounds (e.g., low moans or deep "ahhh"s) are completely normal and help release energy while keeping you grounded.
  • Controlled Exhales: During pushing, aim for steady, focused exhales that channel energy downward, helping you work with your body.

Pro Tip: Don’t overthink it—let your body guide your breath and volume based on how you feel in the moment.

Daily Breathing Practice Routine

Here’s a simple daily routine to make these techniques part of your pregnancy preparation:

  1. Morning: Spend 5 minutes practicing Slow Deep Breathing to ground yourself for the day.
  2. Midday: Use Surge Breathing for 10 minutes while sitting on a birth ball or walking.
  3. Evening: Practice J-Breathing for 5 minutes before bed, focusing on your baby’s journey.
  4. Bonus: Anytime you feel tension, take a moment to practice Breathing to Release Tension.

Why Breathing Is a Game-Changer

Breathing is one of the most powerful tools you have during labor. It’s your way of staying connected to your body, releasing tension, and guiding your baby into the world with calm and confidence. The more you practice, the more natural it will feel when the big day arrives.

✨ Start practicing these techniques today—you’ll be amazed at how much they transform your mindset and readiness for labor.

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