Most antenatal classes
will teach you some breathing exercises. These breathing exercises
vary from one ante-natal class to another. These controlled breathing
exercises will help you relax your muscles when the labour
contractions start. It will distract your body and mind from any
pain you experience and it will especially help you to concentrate,
if you fix your eyes on any object in the room.
the breathing technique, the easier it will be to do,
for if there are too many different levels to remember, you are
more likely to get muddled during labour and you may feel
you have lost control. Never mind, the nurse and doctor
and of course your husband will be there to help you. The main
aim is to slow down your breathing, concentrating more on the
outward breath. Remember, do not hold your breath at any stage
as this increases tension.
feel the uterine contractions, take a deep breath through your
nose and feel the air go down to the bottom of your lungs at the
base of your ribs. If done correctly, you will feel the chest
moves only a little, but the abdomen gets pushed out as you breathe
in. To check if you are doing this correctly, put one hand on
your chest and the other hand on the stomach, which you will feel
moving outwards. Now as you breathe out through your mouth, slowly
purse your lips and relax the tense muscles, dropping your
shoulders down and unclenching your hands. At the end of the contraction
breathe a sigh of relief !
YOU MAY BE DOING IT WRONGLY IF YOU
Suggestion: may be breathing too fast, so slow down.
Suggestion: You may be breathing in too strongly (hyperventilation)
Cup your hands lightly around the mouth, breathing normally
several times till you feel better. Continue with your exercise
making sure that the out breath is stronger.
make sure you are comfortable and slightly propped up, if you
are lying on your back.