Breathing around childbirth

An important part of preparing for birth is getting to know your own breathing. This usually means taking a concrete look at your own breathing patterns for the first time.
The most important part is "practicing" abdominal breathing. This is diaphragmatic breathing. The diaphragm is the motor in the body and moves downwards towards the abdominal cavity when you breathe in so that the lungs can fill up with oxygen. In the process, the abdomen and the lumbar spine area expand.
When you exhale, the diaphragm relaxes and the abdominal muscles return to their starting position.

Breathing – an important tool for mother and child

Do you find this particular type of breathing difficult? If so, imagine you are smelling a flower - then it will happen automatically and without effort.
While you breathe, concentrate on your face. Feel the width of your mouth, the relaxed lips, the area between your eyebrows - the so-called third eye. This also expands; here you can imagine a sun or a crystal that begins to shine.

Pay attention to your posture; the tailbone tends downwards as if it were being pulled by a weight; on the contrary, you feel as if you are being pulled upwards by a thread. This method can be used not only while standing or sitting, but also while lying down on all fours.
You now pay more attention to your breathing and notice how calmness sets in and spreads through your body. Your baby also feels this calmness and will thank you by starting to move.

The “pink heart thread” as a connection to your baby

A very nice idea that I was able to get to know during a further training course is the image of the “pink heart thread”.
You direct your attention to your heart, let an image emerge and a thread grow that leads to your baby's heart. Stay in this imagination for a while and enjoy this image. This way your baby will also feel this intense connection. This is also a wonderful opportunity for your partner to build a connection with the baby.

You can then refer to this image for examinations during pregnancy, during birth – especially during the breaks between contractions – or simply in everyday life.
Just try it out!

There are many other possibilities here to create the image of the heart thread - to your "big" children, children who died too early during pregnancy, from siblings to the baby or to your partner.

Breathing images – sense or nonsense?

A question that is often asked by pregnant women is whether a birth preparation course is necessary. In terms of breathing, this is definitely an advantage, as it offers the opportunity to practice breathing correctly and create images that can be used during labor.
Breathing and movement, especially in the pelvic area, are the most important tools available to us women. We often reach our goal in this way and with the help of our partners and the support of the midwife.

Wave, circle and co. – this is how breathing patterns work

Let a wave appear in your mind's eye; breathe along the line and concentrate particularly on exhaling, giving way in the pelvic area and enjoying each exhalation. After a few breaths, switch to the image of the circle. Observe which image you like and which you can best keep with you. You will be able to do this even during contractions!
Six, seven, eight exhalations… you’ve completed another contraction!

A breathing pattern, Zilgrei breathing, stabilizes the autonomic system; this is the prerequisite for calm and the release of endorphins and oxytocin during birth.
Inhale – pause for five seconds – exhale – pause for five seconds – and continue in this rhythm.

Regular practice in everyday life

I recommend practicing regularly throughout the day, for example before eating, on the toilet or in the evening with your partner. They will guide you so that you can just concentrate on breathing in and out.
During birth, this pattern proves to be ideal, together with the support of your midwife, to restore order during contractions, for example if you tend to hyperventilate.

I hope I have made you curious about breathing!

Finally, I would like to leave you with my favorite quote from Johann Wolfgang von Goethe: “And no one knows how far his powers go until he has tried them.”
These words should accompany you during the birth and beyond!

Photo credits: michelle-wtk, amy-shamblen, camylla-battani/Unsplash