Deep Breathing Techniques Will Help Ease Your Pain During Labor

Pranayama is an ancient art of regulation of breath. ‘Prana’ means your breath / life force / vital energy and ‘ayama’ means to control. In other words, pranayama means controlling your body’s life force through control of your breath. Ancient seers say that with regular and correct practice of the pranayama, you will be able to control all the mental and physical forces of the universe. Just as a bath purifies the body, pranayama purifies the mind.

Practicing the pranayama throughout your pregnancy term will strengthen your nervous system on account of which you will have emotional stability. If you learn to control your breath, you will gain control of your mind. You will be better equipped you to handle any anxiety, phobias or fear, as well as get relief from irregular sleeping patterns and high blood pressure. The most important benefit is that your controlled breathing during labor will make the process of childbirth smooth and easy. You will never need to take any tranquilizers or medication once you have mastered the art of pranayama.

Rhythmic deep breathing during labor will give optimum supply of oxygen to you and your baby and help your body to relax between and during contractions. This will enable you to conserve your energy and strength in order to focus more on pushing your baby out.

 “Pranayama”

There are many types. I have explained three different types of breathing techniques below. Ideally, you should do them first thing in the morning on an empty stomach. If that is not possible, do it any other time you like, as long as your last meal was at least three hours ago. Practice each type of breathing technique for at least 5 minutes each.

As your uterus gets larger, it may be difficult for you to inhale or exhale up to the count of 5 or more. It does not matter. Just do whatever is comfortable for you. The idea is only to breathe slowly and deeply till you feel your lungs expand. In any pranayam breathing techniques, remember to breathe deeply into your lungs. Feel your chest expand. Take your time and breathe slowly. Rest whenever it is needed.

You can choose to sit anywhere you want, on the floor or a chair. Sit on a small rug or a mat when you sit on the floor. Sit with your back resting against the wall so that your back and spine is straight. You can either cross your legs or stretch them out in front of you, whichever is comfortable. When you are in labor, you can choose to sit in any posture you like as long you are comfortable.

Close your eyes and concentrate on the space between your eyebrows. Focus all your concentration on your incoming and outgoing breath – this is common for all pranayama.

Alternate nostril breathing (Anulom-Vilom)

Close your right nostril with your right thumb and inhale slowly and deeply through the left nostril to the count of 5 or more, if you can. Close your left nostril with the little finger of your right hand and exhale through slowly through the right nostril to the count of 5 or more, if you can. 
Inhale again through the right nostril to the count of 5 or more, close the right nostril and exhale through the left to the count of 5 or more. This is one cycle of breathing. 
Repeat this cycle for about 5 minutes. 
Remember to start on your left side with inhalation and end on your left side with exhalation.


Same nostril breathing

Close your right nostril with your right thumb and inhale slowly and deeply through the left nostril up to the count of 5 or higher if you can. Then exhale slowly through the same nostril to the count of 5 or higher if you can.

Next, inhale slowly and deeply through your right nostril after you close your left nostril with the little finger of your right hand, up to the count of 5 or higher, if you can and exhale slowly through the right nostril up to the count of 5 or higher. Remember to start on your left side with inhalation and end on your left side with exhalation.

Deep Breathing

Rest your hand lightly on your stomach to feel your baby or rest them on your thighs or your knees or simply place them by your side, whichever you prefer.

Focus on your breath alone and feel yourself moving with your breath in one fluid motion that is similar to the rise and fall of the waves.

 Labor Pain Relief: Deep Breathing - powered by eHow

 During labor, breathe in deeply through your nose in unison with your contraction. As your contraction builds up, deepen your breath slowly and deeply and then exhale through your nose in a long drawn out sigh that you can hear within you.

Feel your incoming breath swirling around your baby and filling it with your love and energy.

As you exhale, feel yourself releasing all the negativity and toxins from inside your body.

 courtsey alexgrey.com

Practice these breathing techniques consistently during pregnancy, so that when you are in labor, they will come to the forefront of your mind naturally and you will do them correctly. 

Click on the link below to get information on joining a yogic deep breathing "prenatal yoga center

http://prenatalyogacenter.com/blog/breathing-for-labor-a-yogic-point-of-view/