Why You Should Practice Breath Work During Pregnancy
If you’ve ever been told to “just breathe” when you’re stressed, you know it’s not always that simple. But when it comes to labor, your breath is actually one of the most powerful tools you have—if you know how to use it.
Breath work isn’t just about getting oxygen in and out of your lungs. It can help you manage pain, reduce fear, and stay focused during labor. And the best part? It’s a tool you already always have with you—you just need to practice using it before birth.
Let’s talk about why practicing breathwork during pregnancy can make a huge difference in labor and how you can start right now..
How Breathwork Helps During Labor
Your breathing pattern has a direct impact on your nervous system, your pain levels, and even the progress of labor.
✨ Calms your nervous system – Deep breathing signals to your brain that you’re safe, which helps lower stress hormones (like adrenaline) and boost oxytocin (which keeps labor progressing).
✨ Reduces tension & pain – When you hold your breath or breathe too fast, your muscles tighten—making contractions feel more intense. Intentional breathing helps your body stay relaxed and open.
✨ Keeps you focused & grounded – Instead of feeling overwhelmed by contractions, breathwork gives you something to focus on, helping you stay present in the moment.
✨ Supports your baby – Controlled breathing improves oxygen flow to your baby, which can help them handle contractions better.
💡 Want to learn more about managing labor pain? Read: Mindfulness Techniques for Coping with Labor Pain in Pregnancy and Birth
Why You Should Practice Breathwork During Pregnancy
Breathing is automatic, so why practice? Because the way we naturally breathe when we’re calm and relaxed is not the way we tend to breathe when we’re in pain or stress.
In labor, it’s easy to fall into shallow, fast breathing (or even holding your breath)—which can actually increase tension and pain. Practicing breathwork before birth helps your body learn how to stay calm, rhythmic, and in control, even when contractions get intense.
Practicing breathwork during pregnancy:
✔ Creates muscle memory – So when labor gets real, deep breathing feels automatic instead of forced.
✔ Builds confidence – Knowing you have a simple, effective tool can make you feel more in control.
✔ Helps in everyday life – Beyond labor, breathwork reduces stress, improves sleep, and lowers anxiety in pregnancy.
💡 Want to prepare your body for labor? Try my free prenatal yoga flow, designed to support relaxation, movement, and breathwork for birth.
Easy Breathwork Techniques to Start Now
Breathwork doesn’t have to be complicated. Here are a few techniques you can start practicing today:
🌿 Longer Exhale – Inhale deeply through your nose for 4 counts, exhale slowly through your mouth for 6-8 counts. This is great for calming your nervous system and works well in early labor.
🌿 Counting Your Breath – Inhale for 4 counts, hold for 4, exhale for 4. This helps keep you focused and prevents you from tensing up.
🌿 Blowing Out the Candle – Inhale deeply, then exhale with slightly pursed lips (like you’re blowing out a candle). This slows your breath and keeps your jaw and pelvic floor relaxed—which can help with dilation!
🌿 Breath Prayers – Pairing breathwork with prayer is powerful for birth. Try this:
Inhale: Lord, You are my strength.
Exhale: I trust You in this moment.
💡 Want to learn how breathwork fits into a faith-based birth plan? We’re covering this in my upcoming webinar! Join my email list so you don’t miss a thing!
Breathe Through Birth with Confidence
Labor isn’t about having total control—it’s about knowing how to work with your body, not against it.
✨ Your breath is your anchor.
✨ Your body knows what to do.
✨ You were created for this.
If you’re ready to learn how breathwork, movement, and faith can help you have a more peaceful, powerful birth, my faith-based childbirth prep course will guide you through every step. We start April 22, and you DO NOT want to miss this FIRST OFFICIAL launch! There’s something so magical about that FIRST group!
