Breath, Movement, and Birth: Preparing the Body Holistically

Reenactments of birth in TV or cinema are often portrayed as extremely medicalized events or problems that need to be fixed. When we look at the reality of childbirth in our hospitals, it sometimes doesn’t stray too far. Over time, these images and varying stories from others can grow within us a sense of fear of the birthing process and disconnect from our physical selves. Yet, what if we reminded ourselves of the wisdom our bodies hold? Whether it’s the first, second, or third ride on the pregnancy wave, our bodies have a unique way of tapping into the memory of what has been here for years while letting us know what it needs in the moment. Holistically preparing both our body and mind for birth can be a powerful thing.

The Mind-Body Connection in Birth

A persistent sense of fear is a common sentiment that many expecting mothers experience when approaching labor. For black women, this fear is heightened due to the increased risk of maternal and infant mortality in comparison to other groups. Finding ways to lower fear and apprehension can greatly benefit the childbirth process in how it impacts nervous system response. Fear activates our sympathetic nervous system, or our fight-or flight mode, while reducing parasympathetic nervous system functioning. Rather than supporting functions of rest, relaxation, and digestion, our mind and body sense danger and prepare us to flee or self-protect. This leads to an increase in physical tension within the body, and the same happens when we don’t feel safe in our bodies.

Breath as the Foundation

Studies have shown that relaxation techniques during pregnancy can lower maternal stress and increase a woman’s perceived satisfaction with pain. Deep, diaphragmatic breathing occurs when we allow the belly to fully expand and fill with air. This practice reduces our heart rate, decreases tension and fear, and brings us into the present moment. The birthing person can feel a greater sense of control while more oxygen is delivered to the baby.

One of the best techniques to begin practicing early as you approach labor is rhythmic breathing or moaning. In The Birth Partner by Penny Simpkin, rhythmic breathing or moaning is described as “the most widely used comfort technique for childbirth”. This practice can help with bringing a sense of calm and ease while reducing strain in the body. Studies have even highlighted the benefits between breathing exercises and oxytocin during labor and delivery. Oxytocin, a key hormone in the childbirth process, stimulates uterine contractions and flows better in a calm and safe state. Breathing exercises can enhance this process.

Breath and Movement as Preparation for Birth

Our bodies are designed to move, and while it’s common to stay in the hospital bed for long periods of time, this statement still holds weight during labor. Multiple studies suggest that using movement and varied birthing positions can shorten the length of labor, reduce epidural rates, and lower the chances of NICU admission. Positions such as squats, all fours, lunges, swaying, pelvic tilts, and those that incorporate a stability ball can all be beneficial during the labor experience. They can help with creating space in the pelvic outlet, easing baby through the birthing canal, and reducing discomfort that often comes with remaining on the back.

In her book, Nurture: A Modern Guide to Pregnancy, Birth, and Early Motherhood – and Trusting Yourself and Your Body, Erica Chidi suggests practicing a circuit of movements and positions at least six weeks before your estimated due date as a way to build comfort with them and reduce aches and pains in the body. When working together, breath and movement allow us to combine the benefits of strength and release into our labor, establishing a dynamic and responsive experience. It creates pelvic space and engagement by stimulating our pelvic floor muscles and allowing them to be responsive as they need to be during labor. With the pelvic floor being under increased strain during pregnancy, these benefits are useful despite the chosen mode of delivery.

Sensuality, Softness, and Surrender

Birth is not only physical – it is also hormonal and emotional. We may not immediately link the experience to sensuality, softness, and surrendering, but there is a relationship. Sensuality involves tuning our attention inward at any given moment and hearing what our body needs. By softening the muscles with each breath and movement, we encourage the flow of oxygen, blood, hormones, and nutrients throughout the body. Surrendering to the process of birth doesn’t mean giving up your power or ability to choose. It means allowing your body to guide you toward what is best needed in the moment. In Gentle Birth, Gentle Mothering, Sarah Buckley says, “In allowing her labor to go at its own pace…a woman learns to trust her own, and her baby’s natural rhythms.” A regular embodiment ritual that encourages these practices develop within us greater confidence in our body and our abilities.

Pregnancy and childbirth are phenomenal miracles that create one-of-kind memories and experiences. During Black Maternal Health Week, it’s key that we share the support needed to uplift Black mothers during one of life’s most cherished moments. Whether you are moving through your pregnancy journey or supporting a loved one through theirs, this is for you. We encourage the simplicity of returning to breath and body to enhance the moment for both mother and baby.