New Active Birth: A Concise Guide to Natural Childbirth. Janet Balaskas

muscle which moves up as you exhale and down as you inhale, creating the fluctuating pressure in the belly. When we are relaxed we naturally breathe abdominally. However, when we become tense or anxious our breathing usually rises and becomes shallow, with most of the movement happening in the chest rather than the belly, and the emphasis on the inhalation rather than the exhalation (see Chapter 4).

      Many of us, without knowing it, breathe habitually into the chest rather than the belly. If this is the case, keep focusing on the out-breath and try exaggerating the movement of the belly a little, actually drawing the abdominal muscles away from your hands as you exhale, then release them towards your hands when you inhale. With a little practice, this movement should become automatic and quite natural as your breathing deepens.

      Breathing with sounds will help to lengthen and deepen your exhalation. After a while deep breathing becomes effortless and can be used while practising your exercises as well as during contractions in labour. When contractions intensify, releasing sound with the out-breath will help to release the pain.