Up Breathing and Down Breathing for Labour

Breathing might sound simple, it is something you do all day without thinking, but in labour, using your breath intentionally can become a powerful anchor. Up breathing and down breathing are two gentle techniques often taught in hypnobirthing and positive birth courses to help you feel calmer and more in control.

What Up Breathing Is and When to Use It

Up breathing is a slow, steady breathing pattern often used in early labour or during moments when you feel anxious or overwhelmed.

A common pattern is:

• Breathe in slowly through your nose for a count that feels comfortable, for example four
• Breathe out gently through your mouth for a longer count, for example six or eight

The focus is on long, soft out breaths, helping to signal to your body that you are safe and supported. You can use up breathing between surges, contractions, while travelling to your place of birth, or during examinations or procedures.

What Down Breathing Is and When to Use It

Down breathing is often used in later labour when your body is working to bring your baby down and out. Rather than pushing in a forced way, you use your breath to imagine directing energy downwards.

A simple approach might be:

• Breathe in calmly through your nose
• As you breathe out, imagine your breath travelling down your body, helping your baby descend

Down breathing is about working with your body, not against it, and trusting the natural rhythm of labour.

How to Practise Before Birth

Like any new skill, these techniques feel easier with practice.

• Try a few minutes of up breathing each day, perhaps before sleep
• Listen to gentle music or affirmations while you practise
• Invite your birth partner to practise with you so they can remind and support you during labour

Building Confidence with Your Breath

You do not have to use these techniques perfectly for them to help. Even a few calmer breaths can shift how you feel in a contraction or a challenging moment, drawing on non-pharmacological techniques recommended by WHO intrapartum care guidelines. Think of up breathing and down breathing as tools in your birth toolkit, always available, always with you.