3 Breathing Techniques for Early Labour
Simple, powerful breathing techniques you can practise now and use when the time comes. These are the tools my hypnobirthing clients tell me made the biggest difference.
If there’s one thing I want every birthing person to know, it’s this: your breath is your most powerful tool.
Not the birth plan. Not the playlist. Not the essential oils (although they’re lovely). Your breath.
Here are three techniques I teach in every hypnobirthing course — and the ones my clients say made the biggest difference.
1. The Calm Breath (for early surges)
This is your go-to for early labour when things are starting to build. It activates your parasympathetic nervous system — your body’s built-in calm response.
- Breathe in through your nose for a count of 4
- Breathe out through your mouth for a count of 7 or 8
The longer exhale is key. It tells your body: we’re safe. We can soften.
2. The Surge Breath (for active labour)
When surges become more intense, this breath helps you ride the wave rather than fight against it.
- Breathe in slowly and deeply through your nose
- Breathe out with a long, low “ahhhhh” or hum
Think of breathing down and outward, not holding tension up in your chest and shoulders. Your baby is moving down — let your breath go with them.
3. The J-Breath (for the birthing stage)
This visualisation breath is for when your body is ready to bring your baby earthside.
- Breathe in deeply
- Breathe out and visualise your breath travelling down the back of your throat, curving around and down — following the shape of the letter J
You’re not pushing. You’re breathing your baby down. Your uterus already knows what to do — you’re just working with it.
Start practising now
These aren’t techniques you learn once and forget. They become muscle memory through repetition. I recommend practising for just 5 minutes a day — before bed is perfect.
By the time your birthing day arrives, these breaths will feel like second nature. You won’t have to think. Your body will just know.
Want to learn these techniques properly with guided practice? My hypnobirthing course covers these and much more — breathing, relaxation, visualisation, and the neuroscience of why it all works.