{"id":976,"date":"2022-03-04T09:18:56","date_gmt":"2022-03-04T08:18:56","guid":{"rendered":"https:\/\/babyjourney.se\/?p=976"},"modified":"2025-10-14T16:00:16","modified_gmt":"2025-10-14T14:00:16","slug":"respiratory-sleep-during-childbirth","status":"publish","type":"post","link":"https:\/\/webstaging.babyjourney.se\/en\/forlossning\/andningsovning-under-forlossning\/","title":{"rendered":"Simple breathing exercise during childbirth"},"content":{"rendered":"

Verified and reviewed by Midwife: Sara Dellner<\/em><\/p>\n

In this article, we'll go through a simple exercise that can help you find both calm and focus before and during childbirth.
\n<\/strong><\/p>\n

Why breathing is so important during childbirth<\/h2>\n

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

By focusing on calm and rhythmic breathing<\/strong> you can:<\/p>\n

    \n
  • reduce feelings of stress and panic,<\/li>\n
  • increase oxygenation for both you and the baby,<\/li>\n
  • help the body to cooperate with the contractions,<\/li>\n
  • and feel more control and security<\/strong> in the moment.<\/li>\n<\/ul>\n

    Simple square breathing - step by step<\/h2>\n

    This exercise is sometimes called \u201dlighthouse breathing\u201d<\/strong> or \u201dbox breathing\u201d<\/strong>. It is easy to remember and can be used both before childbirth<\/strong> and during labor<\/strong>.<\/p>\n

    How to do it:<\/strong><\/p>\n

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

      Repeat the exercise several times until you feel that calm and focus return<\/strong>. It also works well for worry, stress or anxiety<\/strong> outside of childbirth.<\/p>\n

      Accept your contractions - they will take you forward<\/h2>\n

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

      Try to:<\/p>\n

        \n
      • accept the contractions<\/strong> and \u201ddive in\u201d to the pain instead of tensing up,<\/li>\n
      • relax during breaks in labor<\/strong>, let the body become heavy and soft,<\/li>\n
      • remind yourself that every ache is one step closer to your child<\/strong>.<\/li>\n<\/ul>\n

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

        Support from the partner<\/h2>\n

        As a partner, you can be a great support during childbirth.<\/p>\n

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

          Together you can create a calm, safe and present pace<\/strong> throughout labor.<\/p>\n

          Rapid responses<\/h2>\n

          The breathing exercise:<\/strong>
          Square breathing - inhale, hold, exhale, hold - four seconds per side.<\/p>\n

          Purpose:<\/strong>
          Reducing stress, increasing oxygen uptake and finding calm and focus.<\/p>\n

          When:<\/strong>
          In case of worry, anxiety or during all stages of childbirth.<\/p>\n

          The pain:<\/strong>
          Is the body's way of moving you forward - try to cooperate with them.<\/p>\n

          The role of partners:<\/strong>
          To provide reassurance, help with breathing and remind you to relax.<\/p>","protected":false},"excerpt":{"rendered":"

          Verified and reviewed by Midwife: Sara Dellner In this article, we'll walk you through a simple exercise that can help you find both calm and focus before and during labor. Why breathing is so important during childbirth During a...<\/p>","protected":false},"author":4,"featured_media":975,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-976","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-forlossning"],"acf":[],"yoast_head":"\nEnkel andnings\u00f6vning under f\u00f6rlossning | Baby Journey<\/title>\n<meta name=\"description\" content=\"Det finns olika metoder f\u00f6r avslappning och andning under f\u00f6rlossning. 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