Breathwork for Pregnancy, Labor, and Beyond

Medically reviewed by Liz Miracle, PT, MSPT, WCS

When you’re pregnant, you’ve got a lot on your mind. It’s easy to worry that you’re “not doing it right” or you’re not going to have the “perfect pregnancy”. You might feel nervous about birth or anxious about your postpartum recovery.

Fortunately, you already have a powerful tool to help you tackle these worries and prepare both body and mind: your breath. Mastering a few simple pregnancy breathing techniques can be a highly effective tool to manage the challenges of pregnancy and the postpartum period.

When I’m working with pregnant patients in the clinic, breathing techniques are nearly always the first thing I teach them–that’s how effective and important they are! Pregnancy breathwork can help you better support your pregnant body, ease pain during and after delivery, and facilitate postpartum healing.

Read on to learn about breathing techniques for pregnancy and beyond, and how pelvic floor physical therapy can help you master them.

The link between breathwork and pelvic floor health

Your diaphragm (the breathing muscle) and pelvic floor are in constant conversation. Every breath you take affects them both. 

When you inhale, your diaphragm expands 360 degrees and your pelvic floor lengthens in the same way. 

When you exhale, both structures recoil upwards toward your head.

This natural rhythm supports stability in the abdomen and pelvis and helps manage pressure in your abdomen. However, the many physical changes of pregnancy and birth can disrupt this rhythm.  

These coordinated movements of your diaphragm and pelvic floor are critical to the function of your deep core canister. Pregnancy challenges this core canister—your diaphragm, pelvic floor, and abdominal wall—in so many ways. For example:

• As your belly grows during pregnancy, your abdominal muscles stretch–a LOT. The weight of your growing baby also puts downward pressure on your pelvic floor. 
• Cesarean birth surgically separates the lower abdominal muscles, creating a point of weakness in the core canister.
• A vaginal birth stretches and sometimes injures the pelvic floor, leading to vulnerability at the bottom of the canister.

So, how can breathwork support your deep core through these challenges? I’m so glad you asked: let’s talk about it!

How breathwork can help in pregnancy and labor

Most of the time, breathing is an automatic, subconscious process. However, it’s also one of the few automatic bodily processes you can control consciously. 

I love helping patients master breathwork exercises and seeing the lightbulb come on over their heads: breath control helps you unlock new superpowers for the pregnancy experience!

1. Control your core

Breathing helps regulate the air pressure inside your deep core canister. Good pressure control is critical for effective pushing during labor, for postpartum muscle recovery, and for long-term pelvic health.

2. Manage your mental game

During pregnancy and labor, intentional breathwork can help reduce anxiety, decrease pain, and support the muscles of your pelvic floor and abdomen. Pregnancy breathwork can also increase your sense of self-efficacy: that’s your self-confidence and sense of control during labor.

3. Labor less

Some research suggests that breathwork may also help decrease total labor time. A 2017 study identified that birthing people who used breathing techniques spent less time in the first stage of labor and labor overall. A 2023 review found that breathing exercises reduced the second, “active” stage of labor and the total time spent in labor. 

Less time in labor pains? Yes, please!

4. Power through pain

In combination with other supportive strategies such as movement during labor, pregnancy breathwork forms part of a holistic pain management plan. Some birthing people find that breathing techniques help them use less pain medication during labor and delivery.

Common breathing techniques for pregnancy and birth

Breathing techniques for pregnancy can vary a lot. When I’m instructing patients in breathwork, I tailor my directions to each person’s stage of pregnancy, their comfort level, and their personal preferences. This is why individualized physical therapy care can make such a difference.

Here are a few examples of breathwork for birth and beyond: 

1. Diaphragmatic breathing – Deep, slow breathing that promotes full lung expansion and activates the diaphragm. Useful for calming and grounding.
2. Active abdominal breathing – Encourages belly expansion and engagement to manage intra-abdominal pressure.  A helpful way to breathe when lifting during exercise or for daily life, think a car seat with a baby in it!.
3. Pursed-lip breathing – Inhaling through the nose and exhaling slowly through pursed lips. Helps control the pace of breathing and reduce anxiety.
4. Breathing with Vocalization – Making a low groaning sound against a partially closed throat on the exhale can help with lengthening the pelvic floor during the pushing phase of labor.

Practice is the key to pregnancy breathwork. The more familiar your body is with these techniques, the easier it will be to use them when labor intensifies or your anxiety spikes. 

Origin’s expert pelvic PTs are here to help design the breathwork routine that’s perfect for you.

What’s the best breathwork technique for pregnancy & labor?

Remember, there’s no universal script for how to breathe during labor or pregnancy. The best breathing technique is the one that works for you: one that feels natural and calms your nervous system the most. 

Breathwork can be particularly effective when paired with other comfort measures like gentle stretches and partner support during labor. Origin’s prenatal physical therapy offerings can help you determine the right combination for your body and birth plan.

Breathing for c-section recovery

Breathing exercises aren’t just for labor: they’re also valuable after delivery, regardless of how you give birth.

For those who deliver via cesarean section, labor and delivery nurses often teach breathing techniques as a tool for post-op pain management. Research supports this practice, too.

A 2015 study compared pain levels between two groups of birthing people who delivered via cesarean section. One group received standard care, and the second group learned breathing-based relaxation techniques. The breathing + relaxation group reported significantly better pain relief over the first 3 days after delivery.

In short, breathwork is a powerful tool for your post-cesarean recovery. It’s free, safe, and easy to practice, even while you’re still in the hospital.

How pelvic floor physical therapy can help

Pelvic PTs are uniquely skilled in assessing how your muscles are working before and after birth. In pelvic floor physical therapy, you’ll learn breathing and movement strategies to restore healthy muscle function and get you moving better.

The takeaway

Breathwork might seem basic, but don’t underestimate its power. It’s one of the most accessible, impactful tools you can use during pregnancy, delivery, and recovery.

Breathing techniques can ease pain, support your deep core, and give you a sense of control in moments of anxiety and overwhelm.

Whether you’re early in pregnancy or deep into the postpartum period, Origin’s pelvic physical therapists are here to help you reconnect with your breath and body. Book an appointment today to get started: you’ll be breathing–and feeling–better before you know it.

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