The Basics of Breathing
The purpose of breathing is
• to get oxygen to you and the baby
• to set a calming rhythm for yourself

You already know how to breathe. Be aware of making your breaths even and slow. Feel your ribs expand sideways (rather than your chest rising) as you breath.

To set a calming rhythm, it may help to repeat a sound or focus on counting.
• Start with a deep cleansing breath (like a big sigh) at the beginning of the contraction. This also helps support people focus with you.
• Breathe IN through the nose OUT through the mouth.
Partially close your mouth so you don't get parched. If you get dizzy, cup your hands over your mouth and breathe in slowly again.
• End with a deep, cleansing breath: another big sigh. Relax, take a sip of something. Smile. You are one breath closer to holding your baby.

For Peaks/ Letting The Perineum Stretch
• Start with a deep cleansing breath.
• Try a "Sniff-Ha" rhythm: " Sniff" in through the nose, a short breath out "Ha". Make these breaths lighter if that helps.
• Always end with a deep cleansing breath (a big sigh).

Vary your breathing with the changing rhythm of contractions.
A contraction will build, peak, then subside. Use whichever breathing makes you more comfortable.
Keep in mind: When your breath is rapid, it should be shallow. Or breathe slowly and deeply.

Always listen to what works for your body. You'll find what's most effective for you.

c. Best of Health Birthing Classes/Robin Snyder-Drummond
www.birthready.com