10 Min Breathwork for Pregnancy & Birth | Release Oxytocin Naturally

Foreign.

Welcome, all of you beautiful breathing people to another guided breath work session. In today's journey, we're going to be honoring the divine portal of life, the women who are bringing all life to this beautiful earth. So we'll be calming the nervous system, releasing oxytocin, and gently strengthening the pelvic floor muscles through breath and through awareness. This practice is highly recommended for pregnant women, but it can be done by all of us to help bring more understanding and compassion towards the ups and the downs that our wives, mothers, sisters, and friends go through. And the sacred process of birth. It can be a beautiful couple's practice as well, a way to deepen the relationship and embrace the transition from being partners into becoming a family. Although the intention is to support pregnancy and labor, this is for both men and women. And even more powerful when us men sit beside our partner, pregnant or not, offering a grounded, calm and loving presence. Because it's this kind of presence that helps release one of the most important hormones in labor, oxytocin, the hormone of connection, love, and opening. It helps the body soften, trust, and prepare to bring new life into the world. And in the wise words of my wife, the journey into motherhood brings many physical, emotional, and spiritual shifts. Carrying this extra weight is a challenge. The body is constantly adapting. The bones, ligaments, and organs are all shifting. It's a miracle, but it can be overwhelming at times. So don't worry if you find yourself out of breath, more tired, restless at night, or simply needing to slow down. This is a part of the process. And nature is inviting you to stop doing so much and spend more time just being with yourself and with the beautiful baby growing inside of you. So the breath is here to support your journey into motherhood. It's a simple, sacred tool that brings you back home, back into your body, back into your rhythm, and back into your inner wisdom. So in this session, we'll be practicing deep diaphragmatic breathing. Inhaling through the nose, then you hold and then exhale out the mouth to pursed lips like you're blowing out through a straw. As you pull up your pelvic floor muscles, relax the muscles on the inhale.

Hold.

Again, exhale, contract, pull up your pelvic floor muscles, relax the muscles, and then repeat. So this simple breathing technique helps strengthen the pelvic floor, which supports the uterus, the bladder, and the baby. And it plays a powerful role in labor and recovery. And beyond that, we're also practicing feeling a sense of safety. Because when a woman feels safe, loved, and held, her body opens Oxytocin rises and endorphins flood the body and birth unfolds with more ease. So we'll breathe like this for five minutes and then we'll end with a guided meditation with some mantras to help reprogram our mind to think more positively at birth and a message to all men. We too need to do the work. We need to be able to stay regulated. Because when the intensity of pregnancy or labor rises, it's our job to be the rock in the middle of a storm. It the calmer we are, the safer she feels. Our grounded nervous system helps her body soften and open. And this is how we support a woman bringing life onto earth. So we need to do daily work as well. Breathing, slowing down, learning to be present and becoming the natural space holder that we all are. So let's find our way to a comfortable position. This can be done seated or lying. Just do what feels right. Let's just arrive to our space as we get ready for this. Five minutes of extended exhales. So go ahead and exhale everything out your mouth and we'll inhale.

3, 2, 1, 2, 3, 4. Hold.

And we contract on the exhale, holding your pelvic floor muscles up in. And then relax and inhale.

2, 3, 4.

Beautiful.

2.

Placing your full awareness to each breath. I invite you to place your hand on your belly, connecting with the light growing inside of you.

Hold. 2, 3, 4.

2, 3, 4, 5, 6, 7, 8.

And 2, 3, 4, 3, 4, 2.

3, 4, 5%, 6, 7, 8.

And two, three, four. Hold, two, three, four, two, three, four.

Five, six, seven, eight.

And 2, 3, 4. Hold, two, three, Four, two, three, four.

Five, six, seven, eight.

And two, three, four. Oh, two, three, four, Two.

Four, five, six, Seven, eight.

And two, three, Four. Hold, two, three, four.

Two, three, four, five, Six, seven, eight.

And two, Three, four, oh, two, three.

Four, Two, three, four, Five, Six, seven, eight.

And two million three, four, oh two, three.

Beautiful work everyone. We are halfway done with this breathing exercise.

7, 8.

Your mind begins to wonder. That's all right. Just come back to your body. Back to this beautiful life going inside of you. Back to this miracle. We are almost there.

4, 3, 4.

2, 3, 4, 5, 6, 4, 7, 8.

And 2, 3, 4. O, 2, 3, 4, 2, 3, 4.

5Th, 6, 7, 8.

And two, 3, 4. Oh, two, three, four, two, three, four.

Five, six, seven, eight.

And two, three, four. Hold, two, three, four.

Five, six, seven, eight.

And two, three, four. Hold, two, four, three, two, three, four.

Five, six, seven, eight.

And two, three, four. Oh, two, three, four, Five.

All Right, we have three more.

Eight of these.

Extended exhale.

Two, three.

Let's see how full resident we can be with our baby. Three, hold ourselves with our breath.

Three, four, five, six, seven, eight.

And two, three, four, hold. Two, three, four.

Two, three, four, five, six, 7, 8.

And two, three, 4, hold.

And this is our final extended exhale. Take an inhale through the nose and let it out with the sigh as you smile.

Yeah.

Allow your breathing to return nice and gently in and out of the nose. Present to connect baby with your partner and with yourself. As we move on to a few mantras to help reprogram our mind. Remembering that each thought carries a vibration. So allow yourself the beautiful life growing inside it to feel each mantra. I trust my body and surrender to the process. I trust my body and surrender to the process. I am safe, I am strong and I am supported. I am safe, I am strong and I am supported. I am a vessel for life and I am grateful. I am a vessel for life and I am grateful. And you can invite in any other mantra that resonates with you coming back to these throughout the day. And without you, none of us would be here. So thank you. Much love to all of you. Remember to breathe. Remember to laugh.

Peace. It.