Breathing Through Birth

 “Don’t forget to breathe!” Have you heard this command: maybe in a yoga class, during a moment of anxiety, or even during a previous childbirth? 

How did this seemingly SO obvious reminder make you feel? Perhaps you thought or said out loud, “That’s dumb. Breathing is automatic. If I forgot to breathe, I’d be dead!” 

That’s what I think when someone tells me to breathe; but maybe it’s just me! 

SO WHY AREN’T WE SAYING WHAT WE REALLY MEAN? 

Which is . . .

“Don’t forget to be AWARE of your breath.” 

Awareness of breath, or pranayama, is a limb of yoga. It is also one of the most widely utilized focal points of both meditation and mindfulness. Breath is something we often take for granted until we are struggling to do what usually comes with ease. Think about that time you hiked at 10,000 feet or stayed under water just a moment too long! 

Breath can carry us through hard moments, energize our physical bodies, and bring calm to our nervous system. And it can help you flow through labor in a way that positively affects both you and baby. 

SUPER SIMPLIFIED SCIENCE

The uterus is a very muscular organ, and the contraction of these muscles gets baby born! Like all of our muscles, the uterus needs water, oxygenated blood, and food to work properly. Ensuring your baby’s “home” gets ample oxygen during labor (along with hydration and nourishment) can help increase the productivity of your contractions and decrease your perception of pain. 

AND . . .

Developing a greater awareness of our breath can benefit us in all aspects of pregnancy, childbirth, parenting, and LIFE. (Tons of science behind this, but I won’t go into that today!) 

SO . . .

As your doula, 

·       I encourage you to watch YouTube videos about breathing patterns for labor. I have a few recommendations if you want them! 

·       With 97.9% certainty, I will remind you to bring your focus to your breath during labor. 

·       I believe the best way to breathe during labor is the way that feels most productive and beneficial for YOU. There will be times during labor when your breath will change. Breathing in active labor will be different than in early labor. Breathing during pushing will change yet again. This is normal and physiological and safe. 

·       I won’t use the term “controlled” breath. Rather, I will invite you to develop your own pattern of conscious, calm, and rhythmic breathing. Bonus: Adding a slightly longer out-breath will slow your heart rate and engage the parasympathetic nervous system, keeping the “fight or flights” at bay! 

In my world of energy work, I use a breathing technique that is so many things . . . a meditation, a mindfulness practice, a stress release, and a grounding exercise. 

I’m talking about Hara Breathing. 

Hara breathing is a practice I learned through the teachings of Frans Stiene, one of my favorite Reiki Masters/teachers/authors. 

WHAT IN THE HARA? 

In the Japanese model of energy, the body and energy work together. Stiene writes that there are “three major symbolic energy centers in Japanese philosophy,” known as the Three Diamonds of Ki. 

The hara is the energy center located approximately 2–3 inches below the navel, at the center of the body. It is the Diamond of Earth Ki. Our place of connection to Earth energy. 

Incidentally, in the energy system of chakras, the area of the hara corresponds to the Sacral/Second chakra and includes reproductive organs and the womb. This area of the body (lower abdomen and hips) is usually the widest point of our physical form, and therefore, the most stable.

The hara is the primary center where energy is stored (including the original energy we are born with). This energy extends to other parts of our body from the central space of the hara. It also connects us to the Earth energies of stability, inner solidity, focus, and resilience. 

Expecting? 

A practice of conscious breathing into the hara, or sacral chakra area, can create a deeper connection with your womb and little one. It can help you learn to listen to what your body and baby are saying. 

Not expecting yet?  

Breathing into the hara can help release any tension and/or emotions that are stored deep in our hips and sacral region. It also encourages the energizing of mind, body, and spirit as your out-breath travels throughout your body! 

“Breathing into the hara calms the mind, regulates emotions, and relaxes the body so we can build a secure and strong foundation; rooted, like a palm tree in a storm.” Elise Brenner, PhD, and Nancy Spatz, MD. 

Sidenote: The other two Diamonds of Ki are the Heart Ki, located in the middle of the chest, and the Heaven Ki, found in the middle of the head/forehead area. More on those in an upcoming post! 

I INVITE YOU TO TAKE A FEW MOMENTS AND BREATHE ALONG!