What is the Lamaze Breathing Technique?

The Lamaze breathing technique is a natural method of labor pain relief that expectant mothers can practice without relying on any instruments or medication.

The goal of Lamaze breathing is to train expectant mothers to consciously control their breathing during contractions, shifting their focus from the pain of contractions to regulating their breath. This helps alleviate labor pain, relax the body and mind, increase oxygen supply, facilitate smoother labor progression, and reduce the need for medication.

When Can You Start Practicing Lamaze Breathing?

7 Months of Pregnancy or Earlier

It is generally recommended that expectant mothers begin practicing Lamaze breathing at 7 months of pregnancy or even earlier. Daily training is ideal, with each session lasting about 10 minutes.

Since labor pain can be overwhelming, frequent practice during pregnancy is advised to master the breathing techniques for effective application during childbirth.

What Preparations Are Needed Before Practicing Lamaze Breathing?

• Environment Preparation

Before practicing, choose the most relaxing spot at home, lay out a yoga mat, play soothing music, and adjust the lighting to a soft tone. Relax your entire body, close your eyes, or focus on a single point to begin. A comfortable environment is especially helpful for beginners to grasp the breathing exercises.

If time is limited, you can practice anywhere—such as cafes, subways, or even at your workstation.

• Understanding the Breathing Methods Used in Lamaze

1. Cleansing Breath

Performed once at the beginning and end of each breathing exercise. Similar to diaphragmatic breathing, inhale slowly through the nose, feeling the abdomen rise slightly, then exhale through the mouth as if blowing out a candle. The abdomen returns to its original position while the chest remains relaxed.

2. Chest Breathing

Inhale slowly through the nose, feeling the chest rise slightly, then exhale gently through the mouth, allowing the chest to return to its original position while keeping the abdomen relaxed. Repeat the mantra: "Inhale, two, three, four; exhale, two, three, four." Used during early labor when the cervix is less than 3 cm dilated and contractions are mild.

3. Slow-Paced Accelerated Breathing

Inhale through the nose and exhale through the mouth, gradually speeding up breathing as contractions intensify and slowing down as they ease. The inhalation and exhalation volumes should be equal. Used during active labor when the cervix is 3–8 cm dilated and contractions are strong.

4. Shallow Breathing

Part the lips slightly and take 4–6 quick, shallow breaths, making a "hee-hee-hee-hee" sound, followed by a forceful exhale through the mouth. Used when the cervix is 8–10 cm dilated and contractions are very strong.

5. Panting or Blowing

Toward the end of the first stage of labor, when the cervix is nearly fully dilated, the baby's head may press on the rectum, creating an urge to push. However, pushing too early can cause cervical swelling, so breathing adjustments are needed to avoid bearing down.

At this stage, switch to panting or blowing. At the start of a contraction, take a deep breath, then exhale with short, forceful puffs—like blowing out a candle or softly saying "ha." Used when the cervix is almost fully dilated, but the midwife has not yet instructed pushing.

How to Perform Lamaze Breathing?

1. First Stage of Labor: Cervix 0–3 cm

This stage involves cleansing breath and chest breathing.

When Contractions Begin:

• Cleansing breath
• Chest breathing: Inhale, two, three, four; exhale, two, three, four (repeat 5 times)

When Contractions End:

• Cleansing breath

2. First Stage of Labor: Cervix 3–8 cm

This stage involves cleansing breath and slow-paced accelerated breathing.

When Contractions Begin:

• Cleansing breath
• Slow-paced accelerated breathing:
  • Inhale, two, three, four; exhale, two, three, four
  • Inhale, two, three; exhale, two, three
  • Inhale, two; exhale, two
  • Inhale, exhale, inhale, exhale, inhale, exhale
  • Inhale, two; exhale, two
  • Inhale, two, three; exhale, two, three
  • Inhale, two, three, four; exhale, two, three, four (repeat 5 times)

When Contractions End:

• Cleansing breath

3. First Stage of Labor: Cervix 8–10 cm

This stage involves shallow breathing.

When Contractions Begin:

• Cleansing breath
• Shallow breathing:
  • Hee, hee, hee, hee, hoo
  • Hee, hee, hee, hee, hoo (repeat 5 times)

When Contractions End:

• Cleansing breath

4. Second Stage of Labor: Cervix 10 cm to Delivery

This stage involves pushing breaths.

Note: During practice, the focus is on training breathing—avoid actual pushing motions during pregnancy.

When Contractions Begin:

• Cleansing breath
• Pushing breaths:
  • Inhale, hold, push down (skip pushing during practice), exhale, rest 10 seconds
  • Inhale, hold, push down (skip pushing during practice), exhale, rest 10 seconds (repeat 5 times)

When Contractions End:
Cleansing breath (repeat 5 times)