In this article we go through a simple exercise that can help you find calm and focus before and during labour.

During labour, it is easy to get carried away and fight the pain. That’s why it is good to have a breathing exercise available, which will help you to calm back down and what you have control over – namely breathing.

A good breathing exercise that is easy to remember is a variation where you imagine you are breathing in a square. If you feel that worry or anxiety is coming on, you can use this exercise, not only during childbirth when you want to find focus, but also in stressful or anxiety-filled situations.

Do as follows:

1. Close your eyes and visualise a square. Imagine that you fix your eyes on the lower left corner. Inhale slowly through your nose while counting to four and bring your eyes up to the upper left corner. Keep your eyes closed throughout the exercise.

2. Hold your breath and slowly count to four as you wander over to the upper right corner.

3. Exhale slowly and count to four while letting your gaze wander from the upper right corner to the lower right corner.

4. Hold your breath and slowly walk over to the lower left corner of the square where you started.

Continue the exercise for a couple of rounds, until you feel that you have regained your composure.

Don’t forget that contractions are basically a good thing, they bring labour forward and you closer to the birth of your baby! Try to accept the contractions rather than run away from them, and try to dive into the pain and follow the progress of the labour. During a pause in labour, try to be as heavy and relaxed as possible. Be in the here and now. By diving into the pain during labor, you can help your body in carrying out the natural process of childbirth. In this way, you can build trust in your body and the ability to give birth to your child.

Contractions are unique in that you actually get a break between each one. During intense labour, it is easy to brace yourself for the next contraction even during a break. Be in the here and now, enjoy and relax during breaks. Pat yourself on the back for having got through another contraction. Try to think that you are now one less contraction away from meeting your soon-to-be newborn baby. You often tense your shoulders when you are in pain. Take a few deep breaths to relax your shoulders and make your body feel heavy. As a partner, you can put your hands on your partner’s shoulders so that they know where to release their tension. When the contractions come, you can help them find focus in their breathing by breathing together, at the same pace.