Guided breathwork · 13 min
Breathing Technique for Birthing
Learn a slow breath you can trust, so calm is already in your hands when labor begins.
With
Nalaya ChakanaRated4.6980 plays
- Level
- Beginner friendly
- Style
- Guided breathwork
- Sound
- Voice only
- Best time
- Any time, during pregnancy
About this session
- Eases tension
- Calms the nervous system
- Builds birth confidence
- Deepens connection
Nalaya Chakana teaches one simple pattern: breathe in through the nose for a count of four, then out through a soft mouth for a count of eight. First you soften your forehead, eyes, jaw, throat, shoulders, belly and pelvis, then you settle into the rhythm and let it become effortless.
It is made for expectant mothers who want a practical tool to bring into birth. Use it during pregnancy to rehearse, on days when your body feels tense, or any time you want to signal to yourself that you are safe and at ease.
After the session
01
A longer, slower exhale
Find a rhythm that feels natural and effortless.
02
A softer body
Let go of held tension from head to pelvis.
03
Trust in your breath
Feel prepared with a tool that is always with you.
04
Closeness with your baby
Breathe with warmth, connection and quiet presence.
Who it’s for
Yes, if…
- Expectant mothers preparing for labor and birth
- Anyone who feels nervous about what birth will be like
- Pregnant women who carry tension in the jaw, shoulders or belly
- Birth partners who want to learn the rhythm alongside her
Not now, if…
- Those looking for a practice unrelated to pregnancy or birth
- People who prefer silent meditation (this is guided)
- Anyone wanting a long, deep visualization rather than a focused breathing exercise
Questions people ask
Still unsure? Ask your assistant anything about this session.
Why does the exhale need to be longer than the inhale?
Nalaya explains that a longer exhale is what relaxes your nervous system. The count here is in for 4 and out for 8, so the out-breath lasts twice as long. The idea is that you can learn to switch on your rest-and-digest response deliberately instead of staying in stress.
What does stress have to do with how birth unfolds?
The meditation describes resistance, fear or stress as triggering the fight-or-flight response, which can slow the process as blood moves toward the arms and legs. When you are at ease, more blood flows toward the reproductive system. Breathing is presented as the way to signal that you are safe and calm.
Why relax the face and jaw before breathing?
You begin by softening your forehead, the muscles around your eyes, your mouth, jaw and throat, then your shoulders, belly and pelvis. Your mouth, jaw and throat are meant to stay loose as you exhale, so releasing them first makes the breath easier and more open.
How exactly do I breathe in this practice?
First you notice your natural breath without changing it. Then you breathe in through your nose and out slowly through a relaxed mouth, counting 2, 3, 4 on the inhale and 2 through 8 on the exhale. After several rounds, you continue on your own.
What if I can't breathe deeply on some days?
The track acknowledges that as your baby grows and repositions, breathing may be easier some days than others. You are told to breathe in a way that is comfortable and go with what feels right. The one thing to keep is an exhale longer than your inhale.
Why practise now if birth is still ahead?
The closing words say that practising now means you will have your most important tool ready when you enter birth. Repeating the rhythm lets it feel natural and effortless, so you can return to it without thinking when you need it.