11 Types of Delivery Breathing Techniques You Must Know

You’re almost there. Baby’s on the way, and things are getting real. You might already feel those early cramps, maybe you’re 1 centimeter dilated, or just preparing for what’s coming. Either way, learning some different types of delivery breathing techniques can really help when labor begins.

These delivery breathing methods are simple but powerful. These help ease the pain, keep you calm, and give your baby more oxygen during each stage of labor. 

And no, it’s not just about deep breaths; different moments call for different ways of breathing.

Let’s talk about each one in detail so you feel ready, confident, and in control.

Why is Breathing Important During Labor?

Let’s face this. Labor can feel a little overwhelming. But your breath? That’s something you can control. And it can really help.

Breathing techniques for labor are not just about taking deep breaths. They help you stay calm, think clearly, and handle each contraction better. Plus, they make sure your baby is getting enough oxygen, which is super important during delivery.

When those contractions start and the pain kicks in, breathing the right way can make things feel more manageable. That’s why knowing a few breathing and relaxation techniques for labor and delivery ahead of time is a smart move.

The 5 Stages of Labor Breathing (Quick Table Overview)

Now, let’s get into the details.

1. Organizing Breath – Your “Get Ready” Breath

Start and end every contraction with one deep breath.

This is your reset. It helps signal your body that a contraction is coming or ending and tells those around you, like your nurse or birthing partner, that it's time to support you.

How to do it:

• Breathe in deeply through your nose

• Exhale slowly through your mouth

• Do this right when a contraction starts and when it ends.

This is one of the first breathing techniques for childbirth you’ll use, even at 1 centimeter dilation.

2. Slow Breathing – Perfect for Early Labor

If you can still talk through contractions, use this.

Slow breathing helps your body stay loose, your mind focused, and your baby happy with lots of oxygen.

Step-by-step:

• Start with an organizing breath

• Inhale slowly through your nose

• Exhale through your mouth

• Look at something in the room to focus on

• Relax one body part with each exhale (like your jaw, shoulders, or hands)

This is one of the most trusted breathing exercises for labor, especially when you’re still at home.

3. Light Accelerated Breathing – When Labor Picks Up

If talking becomes hard, this is your next move.

This labor breathing technique is great when contractions get stronger and closer together.

How to do it:

• Take a deep organizing breath

• Begin shallow breaths—one every second

• Breathe lightly through your mouth

• Keep shoulders and neck relaxed

• End with another deep breath.

This is where you’ll feel your strength kick in. It’s one of the most used breathing techniques during contractions.

4. Pant-Pant-Blow (Variable Breathing) – For Tough Moments

Also known as patterned breathing during labor. You might’ve heard the “hee-hee-hoo” sound. Yep, that’s this one!

This is the go-to delivery room breathing technique when things get really intense or if you feel like pushing too early. 

Steps:

• Take a deep breath

• Breathe out with two short pants (hee-hee)

• Then one long blow (hooo)

• Keep repeating this rhythm through the contraction

• End with a deep breath to regroup

Use this when you feel overwhelmed or during transition labor.

5. Expulsive Breathing – For Pushing the Baby Out

Use this only when your doctor or midwife says you’re fully dilated.

This type of breathing technique for labor helps you push effectively and safely.

How to do it:

• Deep organizing breath

• Tuck your chin into your chest

• Push while holding your breath

• Slowly exhale after pushing

• End with a calming breath

Don’t worry. Your body will guide you here. Follow your instincts and your birthing team’s advice.

6. Belly Breathing – In Between Contractions

This breathing exercise during labor helps you regain your energy and stay in the moment.

How to practice it:

• Place one hand on your chest, one on your belly

• Inhale slowly through your nose

• Feel your belly rise

• Exhale through your mouth (like blowing a kiss)

• Feel your belly fall.

This method is also a good daily practice before labor begins.

7. Panting – When the Baby’s Almost Here

This quick breathing can help slow down the baby’s arrival if things are moving too fast.

How to do it:

• Open your mouth slightly

• Breathe fast and shallow, like a dog panting

• Keep going until your body signals you to stop

• Switch to slower breathing if you feel dizzy

It’s a great tool when the baby’s head is crowning and helps prevent tearing.

8. Breath Holding – One Strong Push

Sometimes used along with spontaneous pushing, this can help you give one big, powerful push when it’s time.

Steps:

• Take a big breath and hold it

• Curl forward and bear down

• Push like you’re having a bowel movement

• Exhale slowly after the push

Don't worry. This isn’t about forcing. Just follow your body's natural rhythm.

9. Spontaneous Pushing – Let Your Body Do the Work

This is when you don’t time your pushes. You just go with what your body tells you.

Tips:

• Use upright positions (squatting, kneeling, leaning forward)

• Relax your arms and legs

• Let yourself make noise. It helps!

• Trust your body cause it knows what to do.

This is a very natural form of breathing method for labor.

10. Progressive Muscle Relaxation With Breathing

Your muscles need to stay relaxed so that labor flows smoothly. Tension can make pain feel worse.

Easy practice:

• Get comfy in bed or on a birthing ball

• Close your eyes and picture a peaceful place

• Tense one body part at a time, then release

• Breathe in and out slowly while doing this.

Practicing this for 15 minutes a day before delivery helps big time.

11. Visualization + Breathing – Escape the Pain

Imagine being somewhere you love, like a beach, garden, forest, or a cozy couch.

What to do:

• Close your eyes

• Picture that place clearly

• Breathe slowly and calmly

• Focus on sounds, smells, and the feel of that place.

This keeps your brain in a peaceful zone, even when your body is working hard.

Once you’ve learned the right breathing techniques, make sure your hospital bag is ready, too. Here’s a helpful hospital bag checklist you’ll love.

Bonus Tips: Comfort Tools That Pair Well With Breathing

Breathing is amazing, but it’s even better when you use other comforts with it.

Here’s what helps:

• Warm showers or birthing pools to relax muscles

• Hot or cold packs for your back

• Walking or swaying to help dilation

• Listening to soft music or nature sounds.

And don’t forget. Once your baby arrives, comfort matters for them too!

Along with knowing how to breathe right during labor, packing your diaper bag with all the right things can give you peace of mind. Here’s what to include in your diaper bag.

Breathe Through Labor, Then Breathe Easy with Swaddle Tote

After learning all the breathing techniques and getting ready for delivery, the last thing you need is a super functional diaper bag that won’t slow you down. That’s why so many moms are loving the Swaddle Tote diaper bag.

It’s a smart two-in-one system with a big Parent Bag for full days out and a smaller Sidekick Bag for quick errands. Use them together or on their own. It’s totally up to you.

The best part? It holds everything from bottles and diapers to your laptop and keys, without feeling bulky. It’s easy to clean, super organized, and actually looks stylish. 

Once the baby’s here, you’ll be so glad you packed this.

Wrapping Up – Practice Your Breathing Early

Don’t wait until contractions start. The different types of delivery breathing techniques we talked about work much better when you practice them during pregnancy. Ask your partner to help. They can remind you what to do and keep you calm and focused.

From the very start at 1 centimeter dilation all the way to pushing, remember this: your breath is your best tool. Stay calm, trust your body, and bring your baby into the world with strength and peace.