Lamaze Techniques: Breathing and Relaxation for Labor

Labor is one of the most powerful experiences the human body can go through, both physically and emotionally. For many people, preparing for childbirth brings a mix of excitement, nerves, and questions. How will I cope with the pain? Will I know what to do? Can I stay calm when things get intense?

For decades, Lamaze techniques have helped answer those questions not with promises of a pain-free birth, but with tools that help women feel informed, empowered, and in control during labor.

Known for its signature breathing methods, Lamaze is far more than a set of patterned breaths. It’s a complete philosophy of childbirth that encourages confidence in the natural process, informed choices, and active participation.

Whether you’re preparing for your first baby or hoping to improve on a past birth experience, Lamaze offers time-tested strategies to help you breathe through labor literally and figuratively.

The Lamaze method is a childbirth education approach that focuses on:

Originally developed by Dr. Fernand Lamaze in the 1950s, the method gained popularity in the U.S. during the natural childbirth movement of the 1960s and 70s. Over the years, it has evolved beyond just breathing exercises to include a comprehensive preparation for labor and delivery.

Lamaze promotes the belief that birth is a normal, healthy process and that with proper education and support, most women can labor with minimal interventions and greater satisfaction.

The Lamaze approach is guided by six healthy birth practices, recommended by Lamaze International:

This philosophy encourages expectant parents to trust their bodies, stay informed, and make active choices in their care.

Breathing is central to the Lamaze method, not because it eliminates pain, but because it helps manage it by calming the mind, conserving energy, and promoting rhythm.

Here are the main Lamaze breathing patterns:

Used during early labor, this involves taking slow, deep breaths in through the nose and out through the mouth.

Why it helps: Keeps oxygen flowing and prevents panic as contractions begin.

As labor intensifies, breathing becomes shallower and faster.

Why it helps: Provides a sense of control during peak sensations while preventing hyperventilation.

Sometimes called “hee-hee-hoo” breathing, this is used as a focal tool during very intense contractions or pushing.

Why it helps: Offers a rhythm that focuses attention and encourages mindfulness.

Important Note: Modern Lamaze doesn’t enforce strict breathing rules. Instead, it teaches parents to find a rhythm that works for them—emphasizing comfort and adaptability over memorized patterns.

Breathing is just one part of Lamaze. Other key tools include:

These help you stay calm and conserve energy.

Changing positions helps ease discomfort and encourages labor progress.

Focusing on a specific object or sound (like a partner’s voice or a candle) helps shift attention away from pain.

Birth partners are taught how to offer physical and emotional support, suggest position changes, and remind the birthing person of their breathing techniques.

Knowledge is empowering. When parents understand what’s happening in the body and how to respond, they often feel more capable and less fearful.

Focusing on breath, movement, and visualization can reduce anxiety and create a sense of calm even in unpredictable labor situations.

Some studies suggest that Lamaze techniques can lead to lower rates of epidurals, inductions, and cesarean births—especially when used alongside continuous labor support.

Relaxation and positioning techniques can help the uterus work more efficiently and may shorten labor duration, particularly in the active phase.

Birth partners learn to be active, helpful participants instead of passive observers. This can improve emotional outcomes for both parents.

Lamaze is suitable for nearly every type of birth plan:

The beauty of Lamaze is its flexibility. It’s not about rigid rules but rather about equipping you with a toolkit to adapt to whatever labor brings.

Most Lamaze classes are taught by certified childbirth educators (LCCE) and may cover:

Classes may be offered in person or online and typically run for 4–6 weeks, though weekend intensives are also common.

Both Lamaze and hypnobirthing promote calm, empowered births—but they approach it differently:

Ultimately, both can be effective—it depends on your personality, needs, and goals for birth.

Birth is not just a medical event; it’s a life-changing journey. Lamaze techniques offer practical, proven tools to help you face that moment with strength, clarity, and calm.

By learning how to breathe through contractions, move with your body, and trust your instincts, you can face labor with less fear and more focus. And whether your birth is natural, medicated, or surgical, Lamaze teaches you to stay present and involved in the experience.

At its heart, Lamaze is about respecting your body and your choices and ensuring that you feel supported every step of the way.