Breathe Your Baby Out: a guide to mastering your breath in labour

Labour can feel overwhelming, especially when you hear about pushing hard to get your baby out. But what if you could use your breath instead of forced pushing? Learning how to breathe your baby out during labour helps you stay calm, reduces the risk of tearing, and protects your pelvic floor muscles. This approach supports a gentler, more controlled birth experience. I want to share how this technique works, why it matters, and how it compares to the common practice of purple pushing.

Practicing breathing techniques during labour

What does it mean to breathe your baby out?

Breathing your baby out means using slow, controlled breaths to guide your baby through the birth canal instead of holding your breath and pushing forcefully. This technique encourages you to exhale gently with your contractions, allowing your body to work with the natural rhythm of labour.

Instead of the intense, breath-holding pushes often called "purple pushing," you focus on:

• Taking deep, relaxed breaths

• Exhaling steadily as your body opens

• Avoiding breath-holding or straining

• Letting your pelvic floor muscles stretch gradually

  
  

This method helps your body release tension and supports your baby’s safe passage without unnecessary pressure.

How to breathe your baby out step-by-step

Mastering this technique takes practice, but it’s simple once you get the hang of it. Here’s how to breathe your baby out during labour:

1. Find a comfortable position

   Sit, squat, or lean forward—whatever feels natural. Comfort helps your breathing stay relaxed.

   
   

2. Focus on your breath

   Take slow, deep breaths through your nose, filling your lungs fully.

   
   

1. Exhale gently with contractions

   As a contraction peaks, breathe out slowly through your mouth. Imagine your breath helping your baby move down.

   
   

2. Avoid holding your breath

   Don’t push hard or hold your breath. Instead, keep your breath flowing steadily.

   
   

3. Listen to your body

   Your body knows when to push. Trust the signals and breathe accordingly.

   
   

4. Use sounds if helpful

   Some people find soft sounds or humming during exhale helps release tension.

   
   

Practicing this before labour can make it easier to use when the time comes. You might try breathing exercises or guided relaxation sessions to build confidence.

Benefits of breathing your baby out

Using your breath instead of forced pushing offers several important benefits:

• Minimises tears

Slow, controlled breathing helps your perineum stretch gently, reducing the chance of tearing or needing an episiotomy.

• Protects pelvic floor muscles

Avoiding intense pushing lowers the risk of pelvic floor damage, which can affect bladder control and recovery after birth.

• Promotes calmness

Focusing on breathing helps reduce fear and tension, making labour feel less overwhelming.

• Supports natural progress

Your body can work with contractions more smoothly, which may shorten the pushing stage.

• Improves oxygen flow

Steady breathing ensures both you and your baby get enough oxygen during labour.

Many birthing people report feeling more in control and less exhausted when they use breathing techniques instead of purple pushing.

What is purple pushing and why it can be harmful

Purple pushing refers to holding your breath and pushing as hard as possible during contractions. This method often involves:

• Taking a deep breath and holding it

• Bearing down forcefully for 10 seconds or more

• Repeating this several times per contraction

  
  

While it might seem effective, purple pushing can cause problems:

• Increased risk of tearing or episiotomy

• Strain on pelvic floor muscles leading to long-term issues

• Reduced oxygen supply to you and your baby

• More exhaustion and stress during labour

  
  

Many healthcare providers now encourage breathing techniques to avoid these risks and support a safer birth.

Birthing ball and calm environment for natural labour

Tips for practising breathing your baby out before labour

You can prepare your body and mind by practicing how to breathe your baby out well before labour starts:

• Attend pregnancy yoga classes that teach breathing and relaxation techniques

• Practice deep breathing daily for 5-10 minutes

• Try labour positions that feel comfortable and encourage open hips

• Use guided meditations to build calmness

• Talk with your birth team about your plan to use breathing techniques

  
  

Preparation helps you feel confident and ready to use your breath effectively when labour begins.

When to ask for support

If you find it hard to breathe through contractions or feel overwhelmed, ask your midwife or birth partner for help. They can remind you to breathe, offer encouragement, or suggest positions that make breathing easier.

Remember, every labour is different. Sometimes your body may need to push more actively, and that’s okay. The goal is to use your breath as much as possible to protect yourself and your baby.

If you’d like to learn specific breathing techniques for labour, join my online birth preparation course - a collection of six 10-minute yoga practices with everything you need to prepare your body, mind and baby for a positive birth experience.