Lamaze Breathing: What You Need To Know

Once upon a time, the hallmark of Lamaze chidbirth education was “breathing” (hee, hoo, hee, hoo). Over the years, Lamaze has evolved into a comprehensive approach to childbirth, part of which are comfort measures for labor; breathing is one of the suggested comfort measures. So what does it mean to “breathe?” Here’s a little on what you should know (excerpted from The Official Lamaze Guide: Giving Birth with Confidence by Judith A. Lothian and Charlotte DeVries):


Breathing in Pregnancy:  A Daily Check-in
Finding the time, energy, and peace to face your fears—or do anything that requires mental focus—is a challenge in our culture. One pregnant woman shared that after years of working at her office, she’d tuned out the sounds of phones ringing and computers clicking. She didn’t even notice how noisy her office was until an older coworker looked at her across the bank of desks and said, “You’re bringing this child into a world of sounds my babies never heard.”

It’s true: In just a decade or two, technology has changed the world dramatically. From cell phones to ATMs, from microwave ovens to Facebook friends, from high-definition DVDs to iPods, technology fills our days with vivid images and messages. It’s a noisy, busy world that can crowd out the peace we need to connect with ourselves.

Connecting with yourself is an important task during your pregnancy.  It’s a big job to pay attention to all the physical, emotional, and spiritual changes you’re experiencing. It takes concentration to envision a future that includes a new role and a new person. Finding a place of stillness for a few moments each day can help you do this crucial work.

Even if your space and your schedule are crowded, you can find a place and time to keep a daily appointment with yourself. Perhaps you can retreat to the corner of your bedroom, the bathroom, a closet, or an empty room at your workplace. Perhaps you can sneak a moment before others wake up, after they’ve gone to bed, before you get in the shower, or during your lunch break. You might want to “check in” at the same time each day so you treat this appointment with yourself as the important time it is.

Your daily check-in may be a few moments of silence, meditation, or prayer. You can use this time to get in touch with not only your feelings, but also your body and the little one who is taking up more and more of it. Close your eyes for a moment and listen to your breathing, then take an inventory of yourself: Are there any tense areas in your body—neck, shoulders, throat, hands, back? Is anything nagging at your mind? Doing a full-body and -mind check will help you identify what needs to be released, relaxed, or dealt with.


Breathing Benefits from Yoga Practice
Yoga, an ancient form of exercise that includes breath control, meditation, and body postures, has become popular among pregnant women. It’s easy to understand why: Many yoga exercises include movements that open the pelvis. Yoga also teaches rhythmic breathing, concentration, stamina building, and relaxation. Some women who do yoga report improved physical coordination and more balanced emotions.


Lamaze Classes and Breathing
Lamaze classes prepare women for a safe, healthy birth by providing the most current, evidence-based information about birth, simplifying birth, and helping women navigate the maze of modern obstetrics. Be wary of “Lamaze” classes that spend a lot of time practicing relaxation and breathing and little or no time building your confidence or discussing how to keep things simple and how to have the safe, healthy birth you want in the birth setting you have chosen.

Breathing: Finding Comfort in Labor
When allowed and encouraged to, a woman will naturally move, moan, sway, change her breathing pattern, and rock to cope with contractions, eventually finding the right rhythm for her unique needs. Such active comfort-seeking helps her baby rotate and descend and helps prevent her labor from stalling. As her contractions get stronger, her body releases endorphins—nature’s narcotic—to ease her pain.

Conscious Breathing
Conscious breathing (especially slow breathing) reduces heart rate, anxiety, and pain perception. It works in part because when breathing becomes a focus, other sensations (such as labor pain) move to the edge of your awareness.

Conscious breathing is an especially useful labor tool because it not only keeps you and your baby well oxygenated, it’s also easy to learn and use. It’s naturally rhythmic and easy to incorporate into a ritual. And best of all, breathing is the one coping strategy that can’t be taken away from you—even if you’re stuck in bed attached to an electronic fetal monitor and intravenous fluids.

Conscious (or patterned) breathing used to be the hallmark of Lamaze childbirth education. For many women, it’s still an important way to stay relaxed and stay on top of their contractions. It’s true that conscious breathing can help you relax and feel less pain during contractions.  There’s no “right” way to breathe in labor, despite what others may tell you. Slow, deep breathing helps most women manage the pain of contractions. But the right way for you to breathe is whatever feels right to you. Issues like your number of breaths per minute, breathing through your nose or your mouth, or making sounds (like hee-hee) with your breaths are only important if they make a difference for you.

It may help you to have a visual focus to accompany your conscious breathing. You can recall an image with your eyes closed, focus on a picture or special object from home, keep your eyes on your partner, or simply stare at a spot on the wall. You may also find that as labor progresses, faster, shallower breathing—like a dog gently panting—feels better. You’ll figure out what works best for you. And what works best will probably change as you move through labor.

Many women “practice” breathing during pregnancy by using conscious breathing when everyday life presents stressful situations, like being caught in traffic, running late for an important meeting, or worrying about any number of things.

Find Your Rhythm
At some point in labor, you’ll “find your rhythm” or “get in a groove,” much like a marathon runner does. You’ll be living in the moment, doing without thinking.  To others you’ll appear to be in another world. Your movements will be rhythmic; you’ll relax between contractions; you’ll respond to contractions in the same way over and over again, perhaps shaking your arms, rolling your head, breathing slowly, chanting, or praying.

You’ll be totally focused, but you won’t necessarily look comfortable. You’ll look like you’re working very, very hard—which you are. When this happens, you’ll know endorphins are working their magic—dulling your pain and helping you ride your contractions intuitively. You’ll be doing exactly what you need to do. You won’t need to be rescued; in fact, the worst thing that could happen to you at this point is to be disturbed or interrupted. A healthy dose of encouragement, support, and respect are all you’ll need from your support team.

Do you have experience with conscious/patterned breathing during labor? How did it affect your birth experience?

Avatar of Cara TerreriAbout Cara Terreri
Cara began working with Lamaze in 2004, two years before becoming a mother. Three kids later, she's a full-fledged healthy birth advocate and the Site Administrator for Giving Birth with Confidence. Most recently Cara began study to become a Lamaze Certified Childbirth Educator and DONA certified doula (learn more about her services at She continues to stand in awe of the power and beauty in pregnancy and birth, and enjoys helping women discover their own power and joy in the journey to motherhood.


  1. Karen says:

    I gave birth last week, and as with my previous two births, a ritual that worked for me was to slowly breathe in, then exhale with a soft counting of my breaths. “{breath}… one… {breath}… two…” My support team helped immensely by breathing with me and reminding me to stay in my rhythm. Speaking in soft, low tones kept me calm and aware of the powerful work my body was doing. Also, finding that the same ritual worked again in this labor kept me connected to memories of my first two labors and the knowledge that I made it through those births, so I felt confident I could do it again. I think it helps to be aware of your breathing, if only because it keeps you from thinking about your uterus. ;)

  2. Avatar of Cara Terreri Cara Terreri says:

    Karen– thanks for sharing your experience and congrats on your new baby! Breathing is an awesome and powerful distraction, no doubt!

  3. georgia says:

    I gave birth 4 months ago, and still recall it as the most amazing day of my life. I did the Lamaze breathing exercises but mostly what helped me navigate through the pain, was the mental connection I felt with my baby, we helped each other through delivery, I stayed calm and self focused. When the pain could not be tolerated, I tried to visualise my baby and me at my garden breastfeeding. Visualising a happy moment will make the pain easier, because you will be focused on something else than the pain itself!!!

  4. mamajofo says:

    As an educator, how do I interest my students in learning, practicing and using this when they are looking forward to their epidurals ASAP in labor? Their caregivers are telling them that “in this day and age, there is no reason why a woman should experience pain in childbirth. We don’t need any heroics here.”

  5. Avatar of Cara Terreri Cara Terreri says:

    Georgia – thanks for sharing your experience and tips with using visualization. Distraction — whether it be accomplished through breathing, visualization, massage or music, is vital to finding comfort in birth.

  6. Avatar of Cara Terreri Cara Terreri says:

    Mamajofo – One thing I try to impart on moms is the importance of practicing and knowing comfort techniques whether or not they PLAN an epidural. There are many times when a mom plans an epidural but cannot get one or the epidural does not fully relieve pain. In those cases, it’s important for moms to have a back-up plain for pain management. If they have nothing to fall back on, they may look back on their birth experience negatively.

  7. Danika Surm says:

    How, as a birth educator, how can you (better) encourage your clients to really practice the comfort techniques “taught” in class? I see couples enjoying the practice in class, but not realizing the power and helpfulness of practice at home before labour begins….

  8. Avatar of onlyone onlyone says:

    This post was mentioned on Twitter by Lamaze International, LamazeAdvocates. LamazeAdvocates said: Share with clients: an overview of conscious/patterned breathing at Giving Birth With Confidence:

  9. Have you ever been listening to the radio on the way to work and become so engrossed in a conversation on the air that when it ended you were surprised to see you were already at the office? Same concept as the Lamaze techniques. It’s amazing what the mind can do.

    The breathing and focus exercises taught in Lamaze classes can be done whether you’re alone or with a partner, whether you’re experiencing Braxton Hicks contractions or are actually in labor. It is essential that you take advantage of what others have learned and developed before you.


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  2. [...] Giving Birth With Confidence; Lamaze Breathing: What You Need To Know; Cara Terreri; October 2010 [...]

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