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.
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.
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.
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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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 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.
This foundational technique is perfect for staying calm during early labor and between contractions.
✨ Pro Tip: If you’re feeling anxious, a soft sound can help signal relaxation to your brain.
This technique helps you stay grounded through the intensity of a contraction by working with the rhythm of your breath.
✨ 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.
During the pushing phase, J-breathing helps channel your breath and energy downward, working with your body to bring your baby closer.
✨ Pro Tip: Loud or primal sounds during pushing are normal and even helpful—let your body guide the volume.
Counting your breaths helps you stay focused during intense moments and keeps your mind from wandering.
✨ Pro Tip: Use audible exhales to anchor yourself in the moment and signal calm to your nervous system.
Labor often causes tension in the jaw, shoulders, or hands. Use your exhale to consciously release these areas.
✨ Pro Tip: If tension is intense, try a louder "ahhh" sound to help release it more fully.
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.
The volume of your exhale depends on what feels natural for you and what your body needs at that moment:
✨ Pro Tip: Don’t overthink it—let your body guide your breath and volume based on how you feel in the moment.
Here’s a simple daily routine to make these techniques part of your pregnancy preparation:
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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