Breathing: The Anchor for Calm Birth (and Everyday Life)

It’s incredibly common for mum

s to worry that during labour they’ll “lose control” — that the intensity might overwhelm their thoughts or emotions. The truth is, that’s where your breath becomes your anchor.

In the Hypnobirthing Australia™ Positive Birth Program, we teach simple, science-backed breathing techniques that help you stay calm and focused no matter what’s happening around you. The breath is something you can always come back to. Your mind might wander, but your breathing will always bring you home.

I’ve taught these techniques for years — not just in birthing spaces, but also in clinical settings as part of psychological practice. They’re incredibly effective tools for reducing anxiety, managing stress, and restoring a sense of control — in labour and in everyday life.

The Three Types of Hypnobirthing Breathing

1. Relaxation Breathing

This is your go-to for calm. It’s used between surges, at the beginning of any relaxation practice, or whenever you need to quiet the mind. It helps regulate your nervous system and reduce adrenaline, preparing your body to produce more oxytocin and endorphins — your natural “feel-good” birth hormones.

This technique is also a wonderful life skill: it’s just as helpful before a big presentation, during sleepless nights, or when parenting feels a little intense.

2. Surge Breathing

Surge breathing is used during surges (contractions). It’s about riding the wave — not fighting it. By breathing deeply and rhythmically, you help your body work efficiently while keeping tension low. The breath gives your mind something to focus on, allowing you to remain centred and calm through each surge.

3. Breathing / Bearing Down

This is for the final stage of labour, when your body takes over and you feel that natural urge to “bear down.” Instead of the traditional idea of “pushing,” we work with the body’s instincts. You’ll draw in a shorter breath and exhale with control, letting the breath guide your baby gently downward.

When you tune into this rhythm, your body and baby work together — and the process often unfolds more smoothly and comfortably.

Why It Works

Breathwork influences both body and mind. It helps lower your heart rate, activates your parasympathetic (calming) nervous system, and quiets mental chatter. The more you practise, the easier it becomes to slip into this relaxed, responsive state — even under pressure.

That’s what makes it such a valuable life skill beyond the birth room. Whether you’re in a meeting, stuck in traffic, or comforting a restless newborn, the same techniques that ground you in labour can ground you in life.

Two handed breathing with Dr Erin

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A Simple Practice to Try Today

Take a moment now — hand on belly, eyes closed. Inhale gently through your nose for a count of four, feeling your belly expand. Exhale slowly through your mouth for a count of six, letting the tension leave your body. Repeat three times.

That’s all it takes to remind your nervous system that you are safe, steady, and capable — in birth, and beyond.