Curriculum Topic: Educator Demonstration, Practice, Virtual Friendly
Activity Type: Labor & Birth, Labor Support, Healthy Birth Practice 2, Healthy Birth Practice 5
Purpose: Everyone breathes through labor differently! Although Lamaze International would prefer not to be known as the “breathing organization,” because Lamaze classes teach so much more than just breathing, focused breathing is making a comeback in natural childbirth circles because it is such an effective strategy for many parents. The awareness of one’s breathing, and the rationale for attention-focusing are more important for the educator to teach than any specific breathing technique. Breathing and relaxing go hand-in-hand. For some, it is easier to demonstrate that breathing slows as they relax; for others, relaxing is enhanced by consciously slowing their breathing. A variety of approaches will benefit the most students.
Supplies: Relaxation scripts (see Handouts)
Relaxation music
"Assessment of Effective Coping During Labor" activity (see Handouts)
Instructions:
Breath Awareness:
- Draw the attention of the students to the depth and rate of their natural breathing when they are exercising, when they are sitting, and when they are relaxing in your class.
- After a relaxation sequence, have students attend to their breathing and note if it has slowed.
- In another relaxation sequence, suggest that students consciously slow their breaths to enhance their relaxation. Offer strategies such as counting or repeating phrases to help them slow down.
- When students are relaxed, ask if they feel movement in the chest or in the abdomen as they breathe.
Breathing Practice:
- While some educators believe that it is not necessary to practice breathing at all, because birthing parents will find their own pace and rhythms in labor, others feel that practicing various techniques will build confidence in birthing parents who have a need to feel prepared by knowing “something to do” during labor. Just be sure to stress that there is not one “right” way to breathe. They may modify and adapt what is taught.
- Explain and demonstrate a cleansing breath. It cleanses the mind of distracting thoughts, gives an oxygen boost to the body, and signals relaxation. Some prefer to call it a relaxing breath or a sigh. It is a full breath taken to a comfortable depth, not a stressful one.
- Suggest that students experiment with several one-minute time periods, breathing through the nose; the mouth; then in through the nose and out through the mouth. Ask for feedback, and process the comments.
- Give examples of breathing colors. Breathe in air of a relaxing color to soothe the body, then exhale a color of tension. Or imagine one favorite color while breathing in and out. Ask for feedback, and process comments.
- Give examples of affirmations that might be said or thought in rhythm to inhaling and exhaling. Ask for feedback, and process comments.
- Suggest they count slowly in and out to the same number as they breathe to a comfortable depth. Remember that number. Experiment with other numbers to vary the depth of each breath in a contraction for the sake of concentration.
- Demonstrate breathing with vocalizations, so they will understand that moaning, counting aloud, or making other sounds can be helpful, and that they are free to make noises as they wish.
- Experiment with various patterns and paces so students will understand the guidelines, yet feel encouraged to make their own adaptations in labor. Some people like to have their partner direct their pattern or pace; others do not.
Talking Points:
Focusing attention on breathing and on other comfort techniques, rather than on pain, is a positive strategy for many women in labor. Respiratory physiologists refer to breathing at a rate and depth which is voluntarily controlled as “paced breathing.” Besides helping to maintain the blood oxygen and carbon dioxide at appropriate levels, the mental concentration required to maintain the pace can help divert the breather’s attention from intruding thoughts or painful contractions, and can prevent hyperventilation, as well as other stress responses such as increased heart rate and muscle tension.
Encourage birthing parents to pace their own breathing during labor to the depth and rate that is most comfortable for them. Slow breathing increases the ability to relax, conserves energy, fully oxygenates the body, and provides a positive focus. When fully relaxed, most people breathe at about about one-half their normal resting breathing rate. During labor if slow breathing ceases to be comfortable, a birthing person will often increase their breathing rate as the contraction increases in intensity. Breathing faster over the peak may help them to cope, but theoretically their pace should not exceed twice their normal breathing rate to keep them from hyperventilating or becoming more fatigued. Breathing patterns can help them to get into a ritual that is rhythmic and relaxing.
Additional attention-focusing is attained by adding words, phrases, or images to their rhythmic breathing. Using a strategy of counting to 4 or 5 or more with each inhalation and exhalation may be effective for them. If they practice yoga, they will likely turn to the pranayama they use in their practice. Any breathing pattern or pace may be used at any time during labor, even if the birthing parent is confined to bed. For many people changing breathing strategies will offer diversion of focus and decreased pain perception, while maintaining adequate oxygenation and encouraging the relaxation response.
Reference: Adapted from the Lamaze Toolkit
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