3 Breathing Techniques for Early Labour

Breathing is one of the simplest ways to support calm during early labour. Unlike complicated techniques, gentle breathing practices can be used anywhere and adjusted to how you feel in the moment.

In early labour, many people notice that their breath becomes shallow or irregular, especially if they feel nervous or overstimulated. Bringing awareness back to breathing can help create a sense of rhythm and stability.

One helpful approach is slow nasal breathing. Breathing in through the nose and out through the nose encourages a steady pace and can feel grounding. There is no need to count or force the breath. Simply allowing it to slow naturally can make a noticeable difference.

Another technique involves lengthening the exhale. Gently extending the out breath can signal the body to relax. This can be especially helpful during moments of anticipation or restlessness.

A third option is quiet focus breathing. This involves placing attention on the sensation of breath moving through the body, without trying to change it. Many people find this calming because it shifts attention away from external distractions.

These breathing techniques are not meant to replace medical guidance or professional support. They are simply tools that may help you feel more centered and present during early labour.

Practicing breathing during pregnancy can make these techniques feel more familiar and accessible when you need them.