Breathing Techniques

The latent phase

It's important to try to relax your muscles during contractions!
Breathing: take a deep breath through the nose, fill your lungs and chest. Slowly exhale with pursed lips.
Your breathing should be slow and shallow with maximum relaxation of the entire body.

The active phase – the pushing phase

One strong and long push is more effective than many short pushes!
Breathing: take a deep breath, fill your lungs and chest. Close your mouth and push the air towards your backside for about 7 seconds. Exhale through your mouth.
Repeat this 2-3 times for each contraction.
The pushing will be done by lifting your legs and pulling them towards your chest with your hands.

During the extraction of the head

Breathing: puppy breaths – quick, shallow breaths will help you avoid uncontrolled pushing that might cause tearing.
After the head is extracted you can resume normal breathing.