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How Do You Breathe Through That?
One of the most common reactions I hear from prenatal students when they see how labor actually unfolds is: “How do I breathe through that???”
Watching the stages of labor in motion can feel intense. The cervix opens, the baby rotates through the pelvis, pushing begins, and eventually the placenta is delivered. There is a lot happening in a relatively short period of time.
The short animation below shows these stages clearly. Take a moment to watch it first. Then we’ll break down what’s happening in the body and how breath can help you move through each phase of labor.
Watch the video below before continuing.
It can look like a process that happens to you rather than something you can participate in.
But here is one of the key principles we teach every day at Prenatal Yoga Center:
Your breath is the bridge.
It is the one thing you can return to when contractions build, when the room feels busy, and when intensity rises. Breath connects your mind to your body and helps you stay present as labor unfolds.
Understanding what is happening in each stage of labor helps make those moments feel more navigable. Let’s take a closer look at how breath and movement support each stage.
Stage 1: Dilation, Effacement, and Descent
The first stage of labor is when the cervix gradually opens and thins so the baby can move through the pelvis. This stage is usually divided into three phases:
Early Labor (0–6 cm)
During early labor, the baby begins entering the pelvic inlet, the top opening of the pelvis. Contractions are often manageable and spaced farther apart. Generally, it’s not hard to talk through the contractions and you may find your energy being outward as excitement builds.
This stage is about settling in. Breath is used to stay relaxed and conserve energy.
My best advice for early labor is, ignore it until you can’t ignore it anymore! Once you can’t ignore it anymore, you are turning the corner into active labor.
Active Labor (6–8 cm)
As labor intensifies, the baby meets the pelvic floor and begins rotating through the mid-pelvis, turning about 90 degrees to navigate the shape of the pelvis.
This is when contractions become stronger, longer and closer together. The contraction may stop you mid-sentence and you may find yourself turning more inward and focusing on your breath. Your body often drops lower or leans forward and you start rocking, rolling, swaying. Movement becomes instinctive, not performative.
As the intensity grows, many people instinctively tighten their jaw and hold their breath when contractions build. But tension in the jaw often mirrors tension in the pelvic floor.
In class, we practice tools like:
• Low Moans and Deep Sighs
• Horse Lips (lip trills)
These sounds help soften the jaw and throat, which encourages the pelvic floor to soften as well. Instead of bracing against the intensity, the breath helps you breathe down into the sensation, creating space for the baby to descend.
Transition (8–10 cm)
Transition is the final phase of dilation. Contractions are strong, frequent, and powerful as the cervix opens fully.
The baby moves deeper into the pelvis and prepares for birth.
This is often the most intense part of labor both mentally and physically. It is also a moment where breath can be incredibly grounding. Slow, steady breathing helps prevent the body from tipping into panic and keeps the nervous system as regulated as possible.
Stage 2: The Pushing Phase
Once the cervix is fully dilated and effaced, labor shifts from opening to directing energy downward as the baby moves through the birth canal.
For some people, this stage comes with a very strong natural expulsive reflex, an involuntary urge to bear down as the baby descends. The body essentially begins pushing on its own, and the role of the birthing person becomes working with that rhythm.
However, not everyone experiences that clear urge. If you have an epidural, the sensations that signal the urge to push may be significantly reduced or absent. In those cases, pushing often becomes more intentional and guided, with support from care providers who help coordinate timing and direction.
Either way, breath becomes an important tool.
When sensation is strong, breath helps you stay connected to the body’s rhythm rather than bracing against it. When sensation is limited, breath and body awareness help you direct energy downward effectively and protect the pelvic floor.
In prenatal yoga classes, we practice tools that support both scenarios. These include:
• Core awareness
• J-Breathing
J-breathing helps guide the breath downward through the body while protecting the pelvic floor. Instead of bearing down with uncontrolled force, this breath pattern allows you to work with your body’s natural rhythms.
The goal is not to overpower the process but to coordinate with it.
Stage 3: Delivery of the Placenta
After the baby is born, the uterus continues contracting to release the placenta.
This stage is often quieter but still important. The body is shifting quickly, hormones are surging, and a new baby has just arrived.
At this point, the breath often returns to a more relaxed, grounding rhythm.
In many ways, it resembles the breathing we practice in Savasana. Slow, steady breaths help support the body’s natural processes and allow space for the emotional transition of meeting your baby.
This is often referred to as the beginning of the Golden Hour, the first moments of connection between parent and child.
Why Understanding Labor Matters
We share resources like this animation because we do not want your first time seeing these mechanics to be while you are in the middle of them.
Birth can feel much less intimidating when you understand:
• what the body is doing
• why certain sensations arise
• how your breath can support the process
Preparation does not eliminate intensity, but it changes how you move through it.
Yoga builds the physical foundation.
Childbirth education builds the map.
When you combine the two, you develop tools that help you stay connected to your body even when labor feels powerful.
So when students ask, “How do you breathe through that?” the answer becomes a little clearer.
You practice.
What to do now!
If you’re pregnant and want to feel more prepared for labor, our prenatal yoga classes and childbirth education workshops help you build the physical and mental tools you’ll use during birth.
You can explore upcoming classes here: Childbirth Eduction Preparation and Childbirth Express Class
…And of course, continue to prepare your mind and body for labor with our PYC Method prenatal yoga classes!
FAQ: Common Questions About the Stages of Labor
How long does each stage of labor last?
Labor length varies widely. For first-time parents, the first stage can last many hours, while pushing may last anywhere from minutes to a few hours.
Does everyone feel the urge to push?
Not always. Some people experience a strong natural urge to push, while others, especially with epidurals, may need guidance from their care team.
Can breathing techniques help during labor?
Yes. Slow breathing, vocalization, and relaxed exhalation can help regulate the nervous system and prevent unnecessary tension.
Does prenatal yoga help with labor?
Prenatal yoga can help build awareness of breath, strengthen the muscles used during pushing, and encourage positions that support the baby’s descent.
Related Reading, Listening & References
Article : How Your Partner Can Support Your During Pregnancy and Birth
Article : 4 Pain-Coping Techniques That Actually Work in Labor
Podcast: Pain for a Purpose in Childbirth with Dr. Judith Lothian
Deb Flashenberg is the founder of Prenatal Yoga Center in New York City and has been teaching prenatal yoga and childbirth education for over 20 years.
