Verified and reviewed by Midwife: Sara Dellner

In this article, we'll go through a simple exercise that can help you find both calm and focus before and during childbirth.

Why breathing is so important during childbirth

During childbirth it is easy to tense up or struggle against the pain.
This makes breathing shallow and increases stress - which can make labor more difficult.

By focusing on calm and rhythmic breathing you can:

• reduce feelings of stress and panic,
• increase oxygenation for both you and the baby,
• help the body to cooperate with the contractions,
• and feel more control and security in the moment.

Simple square breathing - step by step

This exercise is sometimes called ”lighthouse breathing” or ”box breathing”. It is easy to remember and can be used both before childbirth and during labor.

How to do it:

1. Close your eyes and imagine a square.
   Fix your gaze in it lower left corner (mental) and breathe in through your nose for four seconds while you look up towards the top left corner.
2. Hold your breath i four seconds while you look over to it upper right corner.
3. Breathe out slowly i four seconds and let your eyes wander to it lower right corner.Hold your breath again i four seconds and mentally return to it lower left corner, where you started.

Repeat the exercise several times until you feel that calm and focus return. It also works well for worry, stress or anxiety outside of childbirth.

Accept your contractions - they will take you forward

It's easy to want to escape the pain, but contractions are your body's way of helping you forward in childbirth.
The brings you closer to meeting your child.

Try to:

• accept the contractions and ”dive in” to the pain instead of tensing up,
• relax during breaks in labor, let the body become heavy and soft,
• remind yourself that every ache is one step closer to your child.

During the break, you can breathe deeply, drop your shoulders and allow the body to rest.
Mentally pat yourself on the back - you've made it through another pain.

Support from the partner

As a partner, you can be a great support during childbirth.

• Gently place your hands on the birthing mother's shoulders to help release tensions.
• Breathe together, at the same pace, to create calm and focus.
• Affirm and encourage - every pain that passes is an achievement.

Together you can create a calm, safe and present pace throughout labor.

Rapid responses

The breathing exercise:
Square breathing - inhale, hold, exhale, hold - four seconds per side.

Purpose:
Reducing stress, increasing oxygen uptake and finding calm and focus.

When:
In case of worry, anxiety or during all stages of childbirth.

The pain:
Is the body's way of moving you forward - try to cooperate with them.

The role of partners:
To provide reassurance, help with breathing and remind you to relax.