Flush out tearing: how toilet time is the secret to a faster, tear free birth!
Bringing a baby into the world is one of the most magical moments a woman can experience. However, the fear of tearing during childbirth is something that often lurks in the back of many expectant mothers' minds. The good news is that there are techniques you can learn to help reduce the risk of tearing and make the birthing experience smoother and more comfortable. One such technique is learning to breathe baby out, which involves utilising controlled breathing rather than pushing during the final stages of labour. Let's delve into this approach and explore how it can benefit both you and your baby.
Research has shown that controlled breathing techniques during childbirth can significantly reduce the likelihood of tearing. A study published in the Journal of Perinatal Education found that women who focused on breathing techniques during the pushing stage of labour experienced fewer perineal tears compared to those who pushed forcefully. This highlights the importance of incorporating breathing exercises into your birth preparation routine.
Understanding the force of breathing without pushing can be likened to the sensation of breathing out during a bowel movement. Just as you gently exhale while passing stool, learning to breathe baby out taps into the same instinctual bodily response. Practicing breathing out during bowel movements can help you become more attuned to the sensation of exerting pressure without forcefully pushing. This awareness can be incredibly valuable during labour, as it allows you to harness the natural power of your breath to guide your baby's descent through the birth canal. By cultivating this connection and familiarising yourself with the sensation, you can better understand how to breathe baby out effectively, minimising strain on your perineum and reducing the risk of tearing.
So, how exactly can you learn to breathe baby out and minimise the risk of tearing during birth? Here are three tips to help you master this technique:
Practice Diaphragmatic Breathing: Diaphragmatic breathing, also known as deep belly breathing, is a fundamental technique that can help you stay relaxed and focused during labour. To practice diaphragmatic breathing, lie down in a comfortable position and place one hand on your chest and the other on your abdomen. Take slow, deep breaths, focusing on expanding your abdomen with each inhalation. This type of breathing allows for better oxygen flow to both you and your baby, promoting relaxation and reducing the urge to push forcefully.
Incorporate Visualisation Techniques: Visualisation can be a powerful tool for managing pain and promoting relaxation during childbirth. Before labour begins, spend some time visualising your baby descending through your birth canal with each breath. Imagine your cervix opening gently and your baby moving down effortlessly with each contraction. Visualising a smooth and peaceful birth can help alleviate anxiety and tension, making it easier to breathe baby out when the time comes.
Practice Perineal Massage: Perineal massage involves gently stretching and massaging the tissues surrounding the vagina in preparation for childbirth. This technique can help increase flexibility and elasticity in the perineum, reducing the risk of tearing during delivery. Incorporating perineal massage into your daily routine in the weeks leading up to your due date can help you become more familiar with the sensation of stretching and may make it easier to relax and breathe baby out during labour. For a comprehensive how to guide click here.
In addition to these tips, it's essential to surround yourself with a supportive birth team who can help guide you through the process and provide encouragement along the way. Your birth photographer can also play a crucial role in capturing these precious moments and ensuring that you feel empowered and confident throughout your birthing journey.
Remember, every woman's birthing experience is unique, and what works for one may not work for another. Don't be afraid to experiment with different techniques and find what feels most comfortable and effective for you. By learning to breathe baby out and embracing the natural rhythm of childbirth, you can enhance your birthing experience and welcome your little one into the world with grace and ease.
