How should you breathe through contractions?
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When a contraction builds, breathe in gently and let a long, slow breath out, a little longer than the breath in. Relax your shoulders, your jaw and your hands, and rest fully between contractions. Popzy's Calm screen paces you with a breathing bubble that grows for 4 seconds as you breathe in and shrinks for 6 seconds as you breathe out.
A simple way to breathe
- As the contraction starts, breathe in gently through your nose.
- Let a long, slow breath out through your mouth, as if you were fogging a mirror.
- Soften your shoulders, jaw and hands on each breath out.
- When it fades, take one easy breath and rest.
There is no perfect technique. If a different rhythm feels better, follow it.
Breathing with Popzy
Popzy's Calm tab is a breathing screen: a bubble that swells as you breathe in for 4 seconds and settles as you breathe out for 6. You can start and end a contraction from the same screen, so you never leave it to time.
Calming sounds play underneath if you like: ocean, rain, river, birds, fire or forest, with a sleep timer of 5, 15 or 30 minutes.
Breathing with a partner
A birth partner can breathe slowly beside you so you can follow their rhythm, and keep words short and steady, like "Long breath out."
Related questions
Does breathing help with contractions?
Many people find that slow breathing helps them stay calm and relaxed through each contraction. It does not replace the pain relief options you have discussed with your care team.
Is the breathing screen free in Popzy?
Yes. The breathing bubble is free. Playing the calming sounds is part of Popzy's paid plan.
Get Popzy on iPhone and Android
Popzy is not a medical device. It times contractions and does not replace advice from your midwife, doctor or maternity unit. If you are unsure, or if your waters break, you notice bleeding, your baby moves less or anything feels wrong, call them.