J-Breath (Breathing Baby Down)
Performance · Intermediate · 10 rounds
Short exhale-led breaths for the second stage, instead of held pushing.
Directed 'purple pushing' - a big breath held while bearing down - spikes blood pressure and strains the pelvic floor. The J-breath does the opposite: a quick inhale, then a low steady exhale while the pressure travels down and forward, following the J-shaped path of the birth canal. Follow your midwife's guidance on the day; this is the pattern to have in your body beforehand.
How to practice
- Quick Inhale for 2 seconds (through the nose)
- Exhale (Down & Forward) for 6 seconds (through the mouth)
Benefits
- Avoids breath-held bearing down
- Protects the pelvic floor
- Steadier blood pressure through the second stage
- Works with the urge rather than against it
When to practice
Rehearse gently in late pregnancy - a few rounds, no bearing down.
Safety
Rehearse gently - no bearing down before labour. Follow your midwife on the day.
This is general information, not medical advice. Check with a clinician if you are pregnant, managing a health condition, or unsure whether a practice suits you.