During a normal birth, while “pushing”, you will need a strong breath and strong abdominal muscles. In the text below you will find what you need to do so that the maximum amount of oxygen reaches your baby during contractions. The more often you practise during your pregnancy the correct breathing in and out techniques that you will use in labour, the better you will learn these techniques. Breathing in and out correctly during labour is important in two respects: during the contractions of the uterus that come at certain intervals in labour, the blood flow going to your baby relatively decreases. This is a physiological, that is, a normal situation. When you take a deep breath at this moment, more oxygen passes into your blood than with a normal breath, and this extra oxygen prevents your baby from going without oxygen during the contractions. The other importance of breathing in and out correctly is this: the possible pain you will feel during the contractions will be perceived as milder because you are mentally more focused on breathing in and out correctly.
Exercises
Relaxation: Lie on the floor and bend your knees. Consciously relax all the muscles in your body one by one. You will see how difficult this is as you try. Even when you think you have relaxed all your muscles, on checking again you may see that some of your muscles are still tense. Take care to be completely relaxed. Deep breathing in and out: If you are sure you have completely relaxed, try to feel as if you were having a contraction lasting 45 to 50 seconds. Draw a deep breath in through your nose (or through your mouth if your nose is blocked) as fully and as slowly as possible, and breathe this out again slowly through your mouth. At the same time, check again that all your muscles are relaxed. Continue this process as long as the contractions you picture in your mind continue. Caution: If you breathe in and out very quickly, the carbon dioxide in your blood may decrease rapidly, and this can lead to situations that may go as far as a temporary loss of consciousness; for this reason, carry out deep breathing slowly. In a contraction lasting 45 to 50 seconds, 5 to 7 breaths in and out are appropriate. Abdominal breathing technique: Just as this exercise helps your abdominal muscles to relax, it also prevents tense muscles from putting unnecessary pressure on the uterus: Lie on the floor and place your hands on your abdomen. Take a deep breath and let your abdomen “swell”. Hold this position for as long as it takes you to count to five in your head. Breathe out through your mouth and repeat this process 4 to 5 times.