The Benefits of Breathwork During Pregnancy & Labor

From working through contractions to pushing out your baby, your breath will help keep you calm and centered. It serves as a guide for directing your power and it helps you move into a relaxed “rest and digest” state if plans change or when sensations intensify. 

What I’m saying is, learning to breathe with intention throughout pregnancy will change your labor experience. Seriously! 

Why Breathwork Matters

Breathwork is all about your nervous system. Slowing down your body, turning your mental focus inward, and rhythmically breathing in through your nose and out through your nose or mouth stimulates the vagus nerve, activating the parasympathetic nervous system. 

This system, which is the opposite of your sympathetic fight or flight (stressed) system, literally changes your physiology for the better. 

Moving into a calm state through breathing:

• Slows down and regulates your heart rate
• Lowers your blood pressure 
• Improves digestion
• Increases oxygen levels to your brain and your baby

What Does This Have to do with Pregnancy + Labor? 

Think of the last time something stressed you out - what changes did you notice in your body? Maybe you became shaky, you started breathing faster, and your heart rate increased. This is your sympathetic nervous system at work.

Now think of the ways this could affect you during a prenatal appointment or while in labor. An elevated blood pressure reading due to stress can at best concern your provider, and at worst lead to unnecessary interventions that can derail your birth plan.

During a time that is supposed to be one of the most magical and transformative experiences of your life, you can see how this would be problematic!

The key is to trick your nervous system into a calm state through your breath, helping you to potentially avoid the cascade of interventions - or remain calm if necessary interventions arise.

How to Start Your Practice

Throughout pregnancy, you can begin incorporating breathwork to activate your parasympathetic nervous system in small, consistent ways. Start with just five minutes a day—maybe first thing in the morning, right after lunch during a midday break, or while you're lying in bed at night. The goal isn’t perfection—it’s practice.

Here are a few simple ways to begin:

• Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.
• Extended Exhale: Inhale for 4, exhale for 6 or 8.
• Awareness Breaths: Close your eyes, place one hand on your belly and one on your heart, and just notice your breath without changing it.

Over time, these practices can become second nature—your body will remember them when it matters most: during labor, during transition, and during those first moments holding your baby. 

Breathwork is Your Birthright

Your breath is always with you. It doesn’t require a birth plan, a discussion with your provider, or a perfect environment. Whether your birth is fast or slow, spontaneous or scheduled, home or hospital—your breath belongs to you.

It is your anchor.
Your rhythm.
Your calm in the chaos.

Ready to Breathe With Me?

If you're curious to dive deeper, I’ve created a movement and breathwork resource called Breathe into Birth.

Designed specifically for pregnancy and birth, it includes movement sequences, breathing techniques (and when to use them), guided meditations, and more that you can start using today to feel more grounded and confident in your body throughout pregnancy and labor.

Because you deserve to feel powerful and present in your birth!

Find both digital and spiral bound copies in my Etsy shop or contact me directly at morgan@milliebirthandwellness.com to learn more.