Leslynotes - Breathing Methods

Hee heee..hoo..

hee hee..hoo..

sh sh..hoo..sh sh....

Practice these breathing for labor daily. When practicing, and when the time comes, use the breathing style that works BEST for you. Now,

pretend your contractions are 20 to 90 seconds long. Vary the times. Practice one "contraction" at a timelength per exercise. In real life, when you start having real contractions, you will do the breathing exercise you choose until the contraction is over! You can also use these with Braxton-Hicks contractions if you are experiencing them. You can also use them when feeling ANY physical discomfort, or anxiety, or just plain stressed! Please Keep the following in mind. Your breathing should always be:

relaxed, done slowly

focused and controlled

comfortable, not forced

Nose and or mouth breathing is used - comfortable and natural

oxygen intake is not compromised (NO hyperventilating- no rapid shallow OR rapid deep breathing) Anxiety can also cause you to hyperventilate. so keep it slow

Timing Contractions: You always time them from begining of one contraction to the begining of the next one - B to B.. The "cleansing" and/or "signal" breath is also a CUE to when a contraction is starting AND when it is over. So, partners, pay attention!

STYLE #1 -Slow/natural Breathing

Description - Start with ONE deep, slow "signal" breath, in through the nose, and exhale through the mouth, just let it go. Slowly breathe in through the nose (or mouth, if you are more comfortable with mouth breathing, or have a stuffy nose, etc.), fill your lungs comfortably, and slowly exhale through the mouth. This averages out to 2 breaths per 15 seconds. Practice this for the duration of your "pretend "contraction " time. When the "contraction" time is up, end the exercise with another, slow, deep breath - like you did in the beginning. This is sometimes called a "signal" breath to let your partner know a contraction is beginning and/or ending. Breathe in through the nose or mouth, and exhale slowly through the mouth. Just let it go. Nice anad easy ...

Notes

- You are consciously, focusing on slowing your breathing down. It should feel comfortable, natyral, easy, it's rhythmic, and soft.

- Your chest, and/or shoulders should not rise up and down dramatically.

- The sound of breathing should barely be heard. It's your own natural breating, but slower. Like falling asleep at night...

- When breathing in slowly, you can mentally count to 4, or 3, or 5 - whatever will help to keep your pace slow. Do what FEELS comfortable, to help you stay focused, and to ensure that you are slowing your breathing down to allow for good oxygenation to you and baby.

- Your posture should be relaxed, shoulders down, jaw loose..no clenched teeth, fists, and so on.

- Close your eyes to help concentrate, or stare at something (focal point).

- ADD DAYDREAMING (visualization, etc.) to make it even MORE relaxing and effective.

STYLE #2 - "Blow"/"Puff"/ "Blowing out the Candle"

Description - Again, start with ONE single, deep, slow breath in through the nose, and exhale slowly through the mouth. Just let it go. This is the "signal" breath. Now your breathing is more animated. However, it is still somewhat slow and shallow. You sound and look as though you are "blowing out a candle" with a firm "puff", "poof", or "blow" sound comes from pursed lips. Now, imagine you are blowing out a stubborn flame on a candle - "poof", "puff" or "blow" - ( soft inhale in through nose or mouth ) then.."puff" or "blow" (soft inhale) then "puff". Focus on the exhale. Continue one "candle" blow at a time. Keep doing this throughout the "contraction" until it ends. Take a deep, slow inhale through the nose/mouth, and release through the mouth. Just let it go.

Notes

- If you like this one the best, that's fine! Do that! Use what works best at the moment.

- The chest may rise up and down a bit more, but breaths should remain shallow, easy, relaxed, comfortable, and WELL PACED. Shoulders should not rise up and down dramatically.

- Place a letter sized piece of paper 4-6 inches away from your face, now do the breathing technique. If doing it correctly, the paper will move when you blow on it, just like blowing out a candle!

STYLE #3 - "Pattern", or the infamous "hee hee hoos"

Description - Again, begin with ONE deep, slow, "Signal" breath in through the nose, and exhale slowly through the mouth. Just let it go. Now, you will shift to a "patterned" breathing method. It adds sound and random patterns. Right now, just say the words "hee, hee, hoo". Now, breathe out in this pattern, your breaths will sound like you are saying - hee, hee, hoo. Should be short puffs and blows.

Hee

soft inhale

Hee

soft inhale

Hoo (quick blow like the candle breath)

soft inhale

Repeat

Use this pattern until you are comfortable with it.Do this during your practice "contractions". When the time is up, end the exercise again, with a deep, slow, "Signal" breath in through the nose, and release slowly out through the mouth. Just let it go.

Notes

- If you prefer this one over the rest, that's fine! Use what works at the moment.

- You can change the sound to what ever feels comfortable - "hee, hee" or "sh, sh". "choo, choo", etc.

- Change the pattern to make it more random - "k,k,k," "blow", "k,k" "blow", "k,k,k,k" "blow", etc. (1 or 2 or 3 sounds to 1blow, or 4 sounds to 1 blow, and soon). There's usually 1 "blow" in between sounds.

- Keep focused on your pattern! Your partner can help you stay focused by counting aloud with the breathing - adding sound and numbers.

- This technique is often used later in labor, near delivery of the baby. But, you can use it anytime you want!

- Don't speed up the pace!. Always try to keep it rhythmic, and focused!

- Small, gentle, whisps of air are inhaled in between the sounds and and blows.

- Gentle inhale after a blow

And if you learned deep abdominal breathing in a yoga class, you can use that too! Deep abdominal breathing for labor is actually the best breathing method because it's naturally slow, better oxygen for you and baby, and conserves energy. What ever works as long as your breathing is focused and in control.

Always begin and end a breathing technique with ONE deep, slow breath in through the nose or mouth, and release through the mouth. Just let it go. This is often called a"cleansing" or :signal" breath, because it tells your partner when a contraction has started and and ended. I like to think of it as saying "hello" and "goodbye" to a contraction!

When to use these Styles of breathing techniques will be discussed in the Labor + Birth section. Tool Box Continued.........