Why Learning to Breathe (for Birth) is So Important

Let’s keep it specific to birth, because breathwork as a whole could take us down a serious rabbit hole of fascinating research! And honestly, if you want to dive deeper, Harriette Wight, Your Friendly Breathing Coach at In/Exhale is the person to call/follow!

Why Breathwork Matters in Pregnancy, Labour, and Birth

Breathing is something we do automatically (about 20,000 times a day) but how often do we think about how we breathe?

Most of us develop ingrained breathing habits without even realising it. For example, do you hold your breath while brushing your teeth? That small pause can trigger a gag reflex, as your brain interprets the lack of airflow as choking. Or maybe your breath becomes shallow while reading emails or concentrating on tasks, leading to fatigue and tension at work.

These habits are common, but when you’re pregnant, becoming consciously aware of your breathing takes on a whole new level of importance. Your breath doesn’t just support you – it directly impacts your baby, your body, and the way your labour unfolds.

Science!! Behind Breath and Birth

When we’re frightened or stressed, our breathing naturally becomes shallow, fast, and often through the mouth. This type of breathing activates the body’s “fight or flight” response, increasing heart rate, blood pressure, and adrenaline. While adrenaline is essential for survival, too much of it during labour can slow contractions and inhibit the release of oxytocin – the incredibly important “love” hormone that helps labour progress smoothly.

Conversely, when we’re calm, our breathing slows down and deepens, usually through our nose too. This activates the parasympathetic nervous system – the body’s “rest and digest” mode, which helps lower blood pressure, steady the heart rate, and promote relaxation. In this state, oxytocin and endorphins flow freely, supporting both comfort and a smoother labour.

And here’s the fascinating part! Your baby mirrors your physiological state. So when your heart rate and stress hormones rise, so do your baby’s. This is why phrases like “baby in distress” can appear in a birth environment – often, they’re reflecting your own body’s stress response.

But don’t panic, simply knowing this can be a huge benefit as I example later with a story of my own when in labour with our son ⬇️

Through mindful breathwork, you can literally help your baby feel calm in the womb.

Simply put, your breath is the bridge between your body, your emotions, and your baby. It’s communication without words – one that brings both of you back into balance ⚖️

Why Face-to-Face Breathwork Classes Make the Difference

You might wonder, why not just watch a pre-recorded breathwork video online? After all, they’re convenient and often free.

Here’s the thing: everyone’s breathing pattern is unique. A pre-recorded video can’t see if you’re holding your shoulders tight, breathing through your mouth instead of your nose, or unconsciously tensing your jaw and consequently your pelvic floor (your new favourite phrase: floppy face, floppy fanny!).

In a face-to-face session, a trained practitioner can observe your breathing in real-time and gently guide you to make subtle adjustments that have an immediate impact. Whether that’s helping you release tension in your diaphragm, find your natural rhythm, or adapt your breathing to your stage of pregnancy – this personalised attention simply isn’t possible through a screen.

It’s the difference between knowing about breathwork and embodying it.

A Personal Story: The Power of Breath in Birth

When I was in labour with our son in 2017 (this very day 8 years ago!), we decided to transfer to the hospital after a long labour at home. While everything was fine, we wanted reassurance that our baby wasn’t in an awkward position. And as part of the hospital’s monitoring process, we were told they wanted to attach a foetal scalp electrode (a “clip”) for more accurate heart rate readings.

Despite being told there were no risks by the hospital. Our amazing doula, Jane, calmly explained that when the clip is first applied, the baby’s heart rate can momentarily spike because it’s a sudden, cold sensation (something completely new for them).

Armed with this knowledge, I centred myself through my breath before they attached the clip. Sure enough, his heart rate rose, but because I was calm, breathing slowly and deeply, my own heart rate and blood pressure stayed steady. In less than a minute, his heart rate returned to normal and our labour continued 😌

Had I panicked, my adrenaline would have risen, his distress might have worsened, and our birth could have taken a very different turn 🤷🏻‍♀️

All of that – changed through breath 🌬️

You and Your Baby Are More Connected Than You Realise

Breathing isn’t just an oxygen exchange – it’s communication. Through breath, you signal safety, calm, and confidence to your baby.

When you learn to use your breath consciously in pregnancy and labour, you’re not just preparing for birth – you’re building a lifelong skill in self-regulation and connection throughout parenthood.

And when you learn it face-to-face, with someone there to guide and support you in real time, it becomes so much more powerful.

Because every body breathes differently – and every breath has the power to change your birth experience.

Ready to Harness the Power of Your Breath for Birth?

If you’re pregnant and want to feel confident, calm, and fully prepared for labour, I can help. In my face-to-face pregnancy breathwork sessions, you’ll learn practical techniques tailored to your unique body and breathing patterns – skills you can rely on during every stage of labour.

For a more comprehensive approach, my Hypnobirthing courses combine breathwork with relaxation, visualisation, and evidence-based strategies to support a calm, informed birth experience. You’ll leave equipped with the tools to manage fear, reduce stress, and nurture a strong connection with your baby.

Spaces are limited to ensure personalised support, so if you’re ready to take control of your birth journey, contact me today to book your session or course.

Your calm, confident birth experience starts with the very next breath.

Nicki x

Your Forever Birth Nerd at Bold Birthing