The flower bloom breath for labour

The flower bloom breath 🌸 is a breathing visualization technique that I have been sharing with my pregnant mamas as they prepare for labor. This technique helps relax the pelvic floor and opens the body for birth. Additionally, it calms the nervous system, which ultimately aids in managing pain. I recommend practicing this technique daily for 3-4 weeks before your due date and when doing your perineum stretching.

🌸 Take a few deep breaths in through the nose and out through the mouth.

🌸 Imagine your ribcage expanding like a balloon as you inhale and deflating as you exhale.

🌸 Notice the ribcage expanding from side to side, front to back, and bottom to top as you breathe in.

🌸 Picture your perineum (the area between your vaginal opening and anus) blooming and fluffing out like a flower with each breath.

🌸 Pay attention to your jaw and whether your teeth are grinding. Try to gently release your jaw and allow your top and bottom teeth to separate. Let your lips part slightly.

🌸 Observe any tension in your cheekbones, eye sockets, and forehead as you breathe.

🌸 Check if your throat feels tight and see if you can soften it.

🌸 Visualize softening and melting around the base of your ribcage (where your diaphragm is) as you breathe.

🌸 Relax your sacrum, tailbone, pubic bone, and sitz bones with each breath.

🌸 Notice any tension in the rest of your body — your neck, shoulders, legs, and feet — and see if you can let that tension melt away.

🌸 Observe what’s happening in your body without judgment. There’s no right or wrong. No good or bad. If judgment arises, notice what it is and the feelings accompanying it.

🌸 Repeat this script as many times as needed throughout your labor and during pushing.

Please get in touch with me if you have any questions about this technique. I am here to support you, mama. 🌸🌸🌸

Mia Dang, PT, is a pelvic physiotherapist with extensive supplementary training in pelvic floor physiotherapy and perinatal care