Breathing Techniques for Labor — How to Breathe Through Contractions

Why Breathing Matters During Labor

It sounds simple, but how you breathe during labor has real physiological effects. When you take slow, controlled breaths, you increase oxygen flow to your uterus and your baby. Your body needs that oxygen to fuel the muscle work of contractions. Shallow breathing or holding your breath can leave you feeling tense and worn out.

Breathing also affects your nervous system. Deep, rhythmic breathing activates the parasympathetic nervous system—the "rest and digest" side—which helps reduce tension and anxiety. When you're less tense, your pain perception often shifts. Your brain gets something concrete to focus on. Your focus can follow the rhythm of your inhale and exhale instead of the contraction itself.

None of this means breathing will erase the pain. Breathing works alongside medical care and other coping strategies. But for a lot of people, breathing is the first thing they try. You can do it anywhere. You don’t need any equipment. You can use it from early labor through pushing.

Slow breathing for early labor.

Early labor is when contractions are still spaced out. In early labor, contractions are often 15 to 20 minutes apart. You usually have time between contractions to rest and get yourself ready. This is usually the phase where slow, deep breathing works best.

A common pattern: inhale through your nose for 4 counts, exhale through your mouth for 6 counts. The longer exhale is deliberate. Slow, deep breathing signals your body to relax. Slow, deep breathing can help stop that shallow, panicky breathing that can lead to hyperventilation. If 4–6 feels too long, try 3–5 or 3–6. The key is keeping the exhale at least as long as the inhale.

Practice this before labor. A few minutes each day in your third trimester builds muscle memory so the rhythm feels automatic when you need it. You can pair it with your contraction timer or use it during Braxton Hicks to distinguish practice contractions from early labor.

Patterned Breathing for Active Labor

As labor progresses, contractions get stronger and closer together. By the time you reach 5-1-1—contractions every 5 minutes, lasting about a minute, for an hour—you are in active labor. Slow, deep breaths may still work between contractions. But at the peak of each one, a lot of people switch to lighter, more rhythmic breathing.

Patterned breathing is not panting. It's steady, even breaths, in and out at a pace that feels manageable. Some people use a 2–2 or 3–3 count. Inhale for 2, then exhale for 2. The goal is to not hold your breath. The goal is to not tense your shoulders or your jaw. Let your breath flow. Let the contraction do its work.

This is also when a Contraction Timer app can help. You can track your contractions while your birth partner cues your breathing, or use the app's calming features to stay grounded. When it is time to go, see our guide on when to go to the hospital.

Breathing During Transition

Transition is the most intense phase of labor. The cervix dilates from 7 to 10 cm. Contractions are 2 to 3 minutes apart. Contractions are often 60 to 90 seconds long. A lot of people find them overwhelming. See our overview of the stages of labor for context.

During transition, some people use short, quick breaths at the peak of a contraction. It's a light panting that can keep you from holding your breath. Others find it works better to refocus on a longer exhale. Some people also use a simple mantra like "out" or "relax." There is no single right way. What matters is that you keep breathing. You also want to avoid hyperventilating. If you feel dizzy or you get tingling in your fingers, slow down. Lengthen your exhale.

Your birth partner can help by breathing with you or counting out loud. Transition is usually short. It often lasts 15 minutes to an hour. Once it's over, you move to pushing.

Breathing for Pushing

Stage 2 is pushing. You’ll probably feel an urge to bear down with each contraction. How you breathe while you’re pushing varies by approach and by provider.

Holding your breath (Valsalva): Many hospitals teach directed pushing—take a breath, hold it, and push for 5 to 10 seconds. This method can be effective. A lot of hospitals still use it. Some research suggests it may increase pressure on the perineum.

Exhale pushing: With this approach, you breathe out as you push—a grunt or sustained exhale rather than a held breath. It may reduce perineal strain and feel more natural to some people. Spontaneous pushing—following your body's urge without being directed—often involves a mix of both.

Your provider or midwife will guide you. Both approaches are valid. If you’ve got a preference, talk about it in advance. The goal is effective pushing that works with your body and your baby’s position.

How the Contraction Timer App Supports Breathing

The Contraction Timer app is designed to support you through labor, not just track contractions. It includes calming music that you can play during early labor, active labor, or between contractions. Many people find that familiar, soothing sounds help them stay in a breathing rhythm.

The app also offers breathing guidance—prompts and cues that remind you to breathe slowly or follow a pattern. You can use it alongside your contraction tracking so you have one place for timing, music, and breathing support. Download it free on iOS or Android and explore the features before labor begins.

Tips for Birth Partners

If you are supporting someone in labor, you can help with breathing in several ways. Breathe with them. Match their rhythm so they get a visual and auditory cue. Count out loud, "In, 2, 3, 4… Out, 2, 3, 4, 5, 6." Remind them to relax their shoulders and unclench their jaw. A gentle touch on the arm or back can ground them. Practice together in the third trimester. That way, you know their preferred patterns, and they feel comfortable with your cues.

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Limitations

Breathing techniques complement medical care; they do not guarantee pain-free labor. Breathing can reduce tension. Breathing can improve oxygen flow. Breathing can help you cope. But plenty of people still choose epidurals, nitrous oxide, or other pain relief. That is a valid choice. Use breathing as one tool among many.

This guide is for informational purposes only. This isn’t medical advice. Your healthcare provider can give you personalized guidance based on your pregnancy, labor progress, and preferences. If you have complications or high-risk factors, talk with your provider ahead of time about breathing and pushing techniques.