International Yoga Day 2025: Pregnancy is a beautiful and life-changing journey. But when it comes to labor, the final and most intense phase, it can bring extreme physical and emotional stress. The body goes through strong contractions, hormonal shifts, and overwhelming emotions. Managing this pain and pressure needs more than just strength. It also needs focus, calm, and the right breathing techniques. Hence, this International Yoga Day, we got in touch with an expert who highlights how yoga-based breathing can play a big role in making labor smoother and less stressful. According to Dr. Shweta Sinha, Consultant Physiotherapist and Childbirth Educator at Apollo Cradle, simple breathing practices can help women feel more in control and less anxious during childbirth.
“Breathing is one of the most powerful tools a woman has during labor. Yoga techniques help calm the mind, reduce pain, and make contractions easier to handle,” says Dr. Sinha.
Why breathing matters during labor
When labor starts, the body naturally reacts to pain and fear. You start breathing faster, your heart rate goes up, and your muscles tighten. This can make labor more tiring and uncomfortable.
“When you breathe in a shallow or fast way, your body uses more energy. That makes the pain feel worse,” explains Dr. Sinha.
Yoga breathing—like deep belly breathing, ujjayi (ocean breath), or alternate nostril breathing (nadi shodhana) helps relax the body and slow things down. These techniques activate the calming system in the body, helping reduce stress and keep oxygen flowing to both mother and baby.
“The uterus works more efficiently, and the mother doesn’t feel as drained. It also helps keep the baby calm,” she adds.
Breathing can change how you feel pain
Labor pain can’t be avoided completely, but yoga breathing changes how you experience it. “Breath gives you something to focus on. It makes the pain feel less intense and keeps your mind from panicking,” Dr. Sinha says.
A helpful method during early labor is the 4-7-8 breathing technique—inhale for 4 counts, hold for 7, and exhale for 8. This pattern brings a sense of rhythm and calm during contractions.
“Unlike medicine, breath has no side effects. It helps you stay alert and connected to your body,” she says.
Handling emotions with breath
Labor is not just physically tough—it’s also emotional. Some women feel scared, some feel excited, and sometimes both in just a few minutes. Breath helps manage these ups and downs.
“Techniques like bhramari (humming breath) are great for emotional stress. They calm the brain and reduce stress hormones like cortisol,” Dr. Sinha explains.
This can be especially helpful during hospital delays, tough decisions, or moments when labor becomes more intense.
Breathing helps you stay strong through long labor
Labor can last several hours, sometimes more. Using yoga breathing keeps your energy steady and avoids burnout.
“Practices like viloma breathing, where you pause in between breaths, help the body rest and recover during contractions,” she says. “It’s like pacing yourself during a marathon.”
By breathing in a controlled way, the body stays relaxed and doesn’t panic, which helps labor progress smoothly.
When to start practicing
Dr. Sinha advises women to start using gentle breathing exercises in the third trimester itself, not just when labor begins.
In the Third Trimester (Daily):
- Nadi Shodhana (Alternate Nostril Breathing): Calms nerves, especially before sleep
- Ujjayi Breathing: Keeps breath deep and steady
- Bhramari (Humming Breath): Helps relax a busy mind
During Early Labor:
- Deep belly breathing: Slows breathing and supports contractions
- 4-7-8 breathing: Keeps you calm between contractions
During Active Labor:
- Viloma breathing: Breaks the breath into parts, helps during strong contractions
- Soft ujjayi breathing: Keeps the body relaxed
During Transition and Pushing:
- Short, steady breaths: Help with focus and reduce tension
- Natural breathing between contractions: Gives your body time to rest
Simple yoga poses to try
Dr. Sinha also recommends a few gentle yoga poses in late pregnancy that go well with breathwork. These help relax the body and improve blood flow.
Useful Poses:
- Butterfly Pose: Opens the hips gently
- Supported Squat: Helps baby move down
- Cat-Cow Stretch: Relieves lower back pain
- Legs Up the Wall: Reduces swelling and tiredness
- Cross-legged Sitting with Wall Support: Ideal for practicing breathing
“These poses are not about doing too much. They are about feeling supported and ready. Always check with your doctor before trying anything new,” she says.
Breathing may seem like a small thing, but during labor, it can make a huge difference. It helps manage pain, keeps you calm, and gives you the energy to go through the process with confidence.
“Yoga breathing gives women control over their body during childbirth. It’s natural, safe, and very effective,” says Dr. Sinha. “Every woman should learn these simple techniques as part of her labor preparation.”
On this Yoga Day, remember, just a few mindful breaths can bring calm, strength, and clarity when you need it most.
