Your Step-by-Step Guide to Lamaze Breathing for a Smoother Labour
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Labour is one of a woman's most intense yet rewarding experiences. While the thought of childbirth can be both exciting and nerve-wracking, knowing how to manage pain and discomfort makes a significant difference. This is where Lamaze breathing plays a crucial role.
Contrary to popular belief, Lamaze breathing is more than taking deep breaths. With the right set of skills, Lamaze breathing can greatly aid in managing your anxiety, pain and discomfort during childbirth to make the entire process much easier.
Originally developed in the mid-20th century, the Lamaze method is practised worldwide. It is common to see women who took Lamaze classes to deal with contractions opt for little to no medical assistance. The classes also focus on relaxation and movement strategies and a strong focus on building self-confidence to empower women to give birth.
In case you wondered, what are Lamaze classes? This guide will explain everything you need to know about the classes and how they can benefit you. We will go through every stage of labour and discuss every needed Lamaze breath that will allow you to assist in coping with contractions.
The Lamaze breathing method was developed in the 1950s by French obstetrician Dr Fernand Lamaze. [1] His objective was to enable women during pregnancy to rely on relaxing techniques and breath control to get rid of tension associated with labour pain.
While there have been multiple changes throughout history, these principles have and still will remain, the same. Focusing on controlling the childbirth experience has always been the priority of comfort.
When describing Lamaze breathing, many people connect it to a pattern of breaths taken within the process. However, the technique is much wider in scope. It involves a combination of techniques, including:
Controlled breathing to reduce tension and promote relaxation.
Movement strategies such as walking, swaying, and changing positions.
Labour support techniques involving partners or doulas for encouragement.
Pain management strategies like massage, visualisation, and positive affirmations.
Numerous hospitals and birthing centres provide Lamaze classes as a course for mothers and their partners to acquire these skills as a couple. [2] A Lamaze class is a program that prepares you on how to handle labour without the use of medicines.
Now, let us go through the stages of labour individually and see how Lamaze breathing exercises can be applied.
If you learn how to do Lamaze breathing properly, you will be amazed at how pleasant the labour experience can be. Effective Lamaze techniques are designed for you to remain composed and relieved of pain and fully facilitate your body’s natural active phase during contractions.
Early Labour (First Stage)
Early labour is the longest phase, where contractions start but are usually mild and spaced far apart. [3] This is the perfect time to practise Lamaze breathing to relax and conserve energy.
Breathing Techniques for Early Labour:
Cleansing Breath – At the start and end of each contraction, take a slow, deep breath through your nose and exhale through your mouth. This helps set the rhythm for the next contraction.
Slow Breathing – Inhale deeply through your nose, pause briefly, then exhale slowly through your mouth. Focus on lengthening your exhalation to promote relaxation.
Body Relaxation with Each Exhale – As you breathe out, consciously relax a specific body part—your shoulders, arms, back, or legs. This helps prevent unnecessary tension.
Rhythmic Breathing – Find a natural breathing pattern and stick to it. Some women prefer a "breathe in for four counts, breathe out for six counts" rhythm.
By practising these techniques in early labour, you set the foundation for managing pain effectively as contractions intensify.
Active Labour (First Stage)
As contractions become stronger and closer together, your breathing pattern should adjust accordingly. Lamaze breathing becomes more structured at this stage to match the increased labour intensity.
Breathing Techniques for Active Labour:
Organising Breath – Start each contraction with a deep, steady breath to refocus and prepare.
Steady, Controlled Breathing – Inhale through your nose and exhale through your mouth at a moderate pace.
Speed Adjustment – As contractions intensify, quicken your breathing slightly while maintaining control. Avoid hyperventilation.
Shoulder Relaxation – Keep your upper body loose and prevent tension from building up.
Staying focused on your breath allows you to work with your body rather than against it. Many women find that Lamaze breathing in this stage helps them remain calm and prevents feelings of panic.
Transition Phase (First to Second Stage)
Transition is often the most challenging phase of labour. [4] Contractions come fast and strong, and you may feel exhausted or overwhelmed. However, this is also the shortest phase, meaning you're close to the pushing stage.
reathing Techniques for the Transition Phase:
Organising Breath – Take a deep breath at the beginning of each contraction.
Light Breathing – Inhale and exhale through your mouth at about one breath per second.
Focus Your Attention – Fixate on a picture, your partner, or even a spot on the wall to maintain concentration.
Longer Exhalation – For every few breaths, extend your exhalation slightly to keep your breathing under control.
Some women use verbal breathing cues like “hee-hee-hoo” to stay in rhythm and keep their minds off the pain.
Second Stage of Labour (Pushing)
This is the final and most intense stage of labour, where you actively push your baby out. At this point, contractions are stronger, and your body naturally urges you to bear down. Proper Lamaze breathing can help you push efficiently, conserve energy, and prevent excessive strain or fatigue.
Instead of forcing yourself to push too soon or too hard, using controlled breathing techniques allows you to work with your body, making the process smoother and less stressful.
Breathing Techniques for Pushing
Take an Organising Breath – Start each contraction with a slow, deep breath. This helps centre your focus and prepares your body for effective pushing. Think of it as resetting and getting ready for the next step.
Follow the Contractions – Instead of pushing too early, wait for the contraction to build. Take steady, deep breaths as the intensity increases and let your body naturally guide your pushing effort.
Exhale While Pushing – One of the most common mistakes during this stage is holding your breath while pushing. Instead, inhale deeply and then exhale slowly as you bear down. This technique prevents unnecessary strain, keeps oxygen flowing to you and your baby, and reduces exhaustion.
Use Short, Repeated Breaths – Some women find it helpful to take shorter, quicker breaths in between pushes as the baby moves through the birth canal. This prevents overexertion while maintaining a good rhythm.
Recovery Breathing – After each contraction, take two deep, calming breaths to reset and regain your strength before the next push round. This keeps your heart rate steady and helps prevent dizziness or hyperventilation.
Relax Between Contractions – Labour is intense, but short moments of rest are crucial even in the pushing stage. Let your muscles relax, loosen your jaw and shoulders, and take deep, cleansing breaths between contractions.
Organising Breath – Take a deep breath at the beginning of each contraction.
Light Breathing – Inhale and exhale through your mouth at about one breath per second.
Focus Your Attention – Fixate on a picture, your partner, or even a spot on the wall to maintain concentration.
Longer Exhalation – For every few breaths, extend your exhalation slightly to keep your breathing under control.
Some women use verbal breathing cues like “hee-hee-hoo” to stay in rhythm and keep their minds off the pain.
Lamaze breathing is more than just a series of breathing techniques—it’s a complete strategy to help you manage labour confidently and comfortably. By understanding how to use different breathing methods at each stage, you can work with your body rather than against it.
Consider taking Lamaze classes in preparation for labour. These classes provide instruction on Lamaze breathing, pain control, and mental set. With sufficient knowledge of these methods, a caregiver can maintain their composure and bring order to the situation when the actual childbirth comes.
If pregnant, prepare with an expert in yournearby super-speciality hospitaland discuss comfort measures such as Lamaze breathing. Each delivery is different and comes with its challenges, but with the right sources of information and advice, you can make it easier and more favourable.
1) What are Lamaze classes?
Lamaze classes teach breathing techniques, relaxation methods, and labour comfort strategies to help expectant mothers manage pain and have a smoother childbirth experience.
2) How does Lamaze breathing help during labour?
Lamaze breathing reduces pain perception, keeps you calm, and helps conserve energy by promoting controlled breathing patterns during contractions and pushing.
3) When should I start practicing Lamaze breathing?
Basic breathing practice can be perfected between the second and third trimesters. Thus, I suggest starting Lamaze classes during this time.
4) Can Lamaze breathing substitute pain medications?
In instances when Lamaze breathing aids in managing labour pain, it won’t completely relieve the need for pain control. It is best used in combination with other forms of birth preparation.
5) Is Lamaze breathing beneficial for all types of births?
Certainly, Lamaze breathing can be done by all women regardless of the nature of their delivery, whether vaginal, medicated or C-section. In these cases, it guarantees relaxation as well as reduction of anxiety.
Weber, B. (2022, September 9). What is Lamaze breathing, and how can it help during labor? https://www.medicalnewstoday.com/articles/what-is-lamaze-breathing
Kashiha, M., Hosseini, J., & Gelehkolaee, K. S. (2023). Mothers’ Perceptions about Childbirth Preparation Classes: A Qualitative study. PubMed, 11(4), 278–286. https://doi.org/10.30476/ijcbnm.2023.98607.2247
Stages of labor. (2024, November 15). WebMD. https://www.webmd.com/baby/pregnancy-stages-labor
Hutchison, J., Mahdy, H., & Hutchison, J. (2023, January 30). Stages of labor. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK544290/
