A- Z of hypnobirthing: B is for breathing

Pooja Mistry
Jan 12
2 min read

Your built‑in birth tool.

Breathing is something we do every day without thinking- yet in birth, it becomes one of the most powerful tools available. Not because it’s complicated, but because it directly influences the nervous system.

Breathing and the nervous system

When we are anxious or afraid, breathing becomes shallow and fast. This signals the body to activate fight‑or‑flight, releasing stress hormones like adrenaline and cortisol.

Slow, intentional breathing does the opposite. It activates the parasympathetic nervous system- the state in which labour hormones flow best.

Why breathing matters in labour

Research shows that controlled breathing:

Reduces pain perception
Improves oxygen delivery to both parent and baby
Supports efficient uterine contractions
Helps maintain calm and focus during intensity

Breathing doesn’t stop sensations- it changes how the body experiences them.

The role of the birth partner

One of the simplest yet most effective support tools a partner can offer is their own calm breathing. When a partner slows their breath, maintains eye contact, or gently breathes alongside the birthing person, the body often mirrors that rhythm.

This shared regulation is powerful.

How hypnobirthing teaches breathing

In my hypnobirthing course, we practise different breathing techniques for:

Early labour
Building intensity
Rest and recovery between surges

By practising in pregnancy, breathing becomes instinctive rather than something to remember under pressure.

Evidence & references

What the evidence says

Slow, controlled breathing activates the parasympathetic nervous system.
Reduces cortisol and adrenaline.
Improves oxygenation and reduces perceived pain.

Key references

Dick-Read, Childbirth Without Fear (foundational physiology).
Brown & Gerbarg (2012): Breathing practices reduce stress and regulate the nervous system.
WHO Intrapartum Care Guidelines (2018): Encourage relaxation and breathing techniques during labour.

Breathing is one of the only tools shown to: