As your due date approaches, it is natural for the mind to race. Breathwork is one of the simplest tools you have: it is always with you, it costs nothing, and it speaks directly to the nervous system. These three techniques are ones we practise in every prenatal class.
Golden thread breath
Inhale gently through the nose. Exhale slowly through softly parted lips, imagining a fine golden thread flowing out and away from you. Let the exhale be longer than the inhale. This long, soft out-breath is a favourite for early labor because it keeps the jaw and pelvic floor relaxed.
Counted breathing
Inhale for a count of four, exhale for a count of six. Keep the numbers comfortable; the point is that the exhale is longer, which signals safety to the body. Practise a few rounds whenever anxiety rises during the day.
Hand-on-heart breathing
Place one hand on your heart and one on your belly. Breathe so that the lower hand rises first. Feel your baby move with your breath. This anchors attention in the body and out of the spinning mind.
None of these need a mat or quiet room. Practise them in the car, in the waiting room, in the small hours. By the time labor arrives, the breath will already be a familiar friend.