情態副詞

Hey parents, most people in situations that are stressful, intense, or painful end up hyperventilating or holding their breath, and this is especially true for women in labor, especially when they are going into their experience uninformed about labor and birth.

嘿，父母們，大多數人在緊張、激烈或痛苦的情況下最終都會過度換氣或屏住呼吸，對於產婦來說尤其如此，尤其是當她們對分娩和生產一無所知的時候。

In labor, holding your breath or hyperventilating often leads to increased pain, feelings of being out of control, and it poses a higher risk for mama and her baby.

在分娩過程中，屏住呼吸或過度換氣往往會導致疼痛加劇、感覺失控，並給媽媽和寶寶帶來更大的風險。

程度副詞

Knowing how to properly breathe in labor is the foundation of staying comfortable, confident, and in control, and you're here to learn just that, so that you can have a happier, healthier, and easier birth.

瞭解如何在分娩時正確呼吸是保持舒適、自信和控制力的基礎，您來這裡就是為了學習這一點，這樣您就能更快樂、更健康、更輕鬆地分娩。

I'm Bridget, and I'm a childbirth educator and a birth doula, and it's my passion to help parents just like you to be educated and empowered for your pregnancy, birth, and postpartum.

我叫布里奇特，是一名分娩教育工作者和分娩朵拉，我熱衷於幫助像您一樣的父母在懷孕、分娩和產後期間接受教育並增強能力。

If you're new here, make sure you subscribe and hit the little bell so you don't miss any future videos.

如果你是新來的，請務必訂閱並點擊小鈴鐺，以免錯過以後的視頻。

So the first breathing technique you're about to learn is the de-stressor breath, and it does exactly what the name entails.

所以，你要學習的第一種呼吸技巧就是減壓呼吸法，它的作用正如其名。

Helps eliminate stress, because when stress, fear, and anxiousness is eliminated in labor, pain also decreases.

有助於消除壓力，因為當分娩過程中的壓力、恐懼和焦慮消除時，疼痛也會減輕。

So using this breath is so valuable in achieving a positive birth experience.

是以，使用這種呼吸方法對獲得積極的分娩體驗非常有價值。

Whether you have an unmedicated labor, use an epidural, or have a c-section, the de-stressor breath is going to make your labor experience a better one.

無論您是進行無藥物分娩、使用硬膜外麻醉還是剖腹產，減壓呼吸都會讓您有更好的分娩體驗。

So to do this de-stressor breath, you're going to breathe in deeply and steadily through your nose for four to six seconds, and then exhale through your mouth for about six to eight seconds.

是以，做這種減壓呼吸時，你要用鼻子深穩地吸氣 4 到 6 秒鐘，然後用嘴呼氣約 6 到 8 秒鐘。

You don't have to go exactly for that amount of time, but the goal is to make the exhale longer than the inhale.

您不必完全按照這個時間來做，但目標是讓呼氣的時間長於吸氣的時間。

To practice, I'm going to put my hands on my belly, and I would encourage you to do the same, because it helps you focus on where to send your breath on the inhale.

練習時，我會將雙手放在腹部，我鼓勵你們也這樣做，因為這能幫助你們在吸氣時專注於將氣息送往何處。

The goal is to expand your belly with each breath, because one, that's where your baby is, so that's where you want to send all your oxygen, and two, because as you expand your belly, you are getting a deeper breath of air using your diaphragm that brings more oxygen into your body to help your muscles, like your uterus, recover better, and your other muscles to rest.

目的是在每次呼吸時擴張腹部，因為第一，這是你的寶寶所在的地方，所以你想把所有的氧氣都輸送到那裡；第二，因為當你擴張腹部時，你會利用橫膈膜獲得更深的呼吸，從而把更多的氧氣帶入你的身體，幫助你的肌肉（如子宮）更好地恢復，並讓你的其他肌肉得到休息。

So imagine your belly is like a balloon, and as you're inhaling, you're expanding that balloon, and as you're exhaling, you're releasing that air out of the balloon.

想象一下，你的腹部就像一個氣球，吸氣時，氣球在膨脹，呼氣時，空氣從氣球中釋放出來。

As you release that air, try to do it as slowly and steadily as you can.

在釋放空氣時，儘量做到緩慢而穩定。

So let's try that together right now as I count for you, and then after we practice a few times, I'll let you do it on your own.

所以，現在讓我們一起來試試，我幫你數數，等我們練習幾次後，我再讓你自己數。

So get comfortable, put your hands on your and let's breathe together.

所以，請坐好，雙手放在胸前，讓我們一起呼吸。

In, two, three, four, out, two, three, four, five, six.

進，二，三，四，出，二，三，四，五，六。

All right, so that is the basic gist of how to do the de-stressor breath.

好了，這就是如何進行減壓呼吸的基本要領。

Now to go a little bit deeper before you practice it on your own, I want to remind you that with each exhale, your goal is relax your entire body from top to bottom.

在你自己練習之前，我想提醒你，每次呼氣時，你的目標是全身從上到下放鬆。

In labor, you want to try to have every part of your body relaxed so that the only muscle that is working is your uterus.

在分娩過程中，您要儘量讓身體的每個部位都放鬆，只有子宮的肌肉在工作。

So let's breathe together now for a total of five breaths, and as you inhale and exhale, really focus on your body softening from head to toes.

所以，現在讓我們一起呼吸，一共五次，當你吸氣和呼氣時，真正專注於你的身體從頭到腳都變得柔軟。

進去，出來，出來，進去，出來。

進、出、進、出、進、出、進、出。

My bet after doing those five simple breaths is that you're feeling so much more relaxed.

我敢打賭，做完這五個簡單的呼吸後，你一定會感覺輕鬆多了。

If you're not used to breathing like that, you might feel a little light-headed, or you might have seemed like that amount of time for each inhale and exhale seemed too challenging to accomplish.

如果你不習慣這樣呼吸，你可能會覺得有點頭暈，或者你可能會覺得每次吸氣和呼氣的時間太長，似乎難以完成。

This is very normal, and the more you practice, the easier and more comfortable it will become.

這很正常，練習得越多，就會越輕鬆自如。

And you can practice this breathing technique all throughout pregnancy in groups of five breaths.

在整個孕期，您都可以練習這種呼吸技巧，每五次為一組。

And the reason for that is that at the pace of about four seconds in on the inhale and six seconds for the exhale in groups of five will pretty much get you through a surge, or at least the most intense part of it, when you start doing it in labor, since most surges or contractions last usually around one minute long.

這樣做的原因是，當你在分娩過程中開始吸氣時，以吸氣 4 秒鐘、呼氣 6 秒鐘為一組，每組 5 次的速度幾乎可以讓你度過一次陣痛，或者至少是陣痛最劇烈的部分，因為大多數陣痛或宮縮通常持續 1 分鐘左右。

And once the surge has passed, you finish off the breathing sequence with a cleansing breath in for as long as comfortable.

一旦洶湧澎湃的感覺過去了，你就結束呼吸順序，儘可能長時間地吸入清潔氣息。

And on the exhale, you release every single tiny bit of tension in your body so that you come back to a completely relaxed state.

呼氣時，你要釋放身體中的每一絲緊張，從而回到完全放鬆的狀態。

And really, the more you practice this breathing technique in pregnancy, the more natural it becomes.

實際上，在孕期越多練習這種呼吸技巧，就會變得越自然。

So I encourage you to practice it often during your pregnancy, no matter how far along you are, it's never too early or too late.

是以，我鼓勵你在懷孕期間經常練習，無論你懷孕多晚，都不會太早或太晚。

And to get your birth partner in on it as well, sort of as your coach helping guide you through the breaths.

讓你的分娩伴侶也參與進來，就像你的教練一樣，幫助指導你進行呼吸。

And to help you practice, you can check out this guided breathing meditation that I created just for you to use in labor to actually breathe along with me.

為了幫助你練習，你可以看看我專門為你製作的這個引導式呼吸冥想，讓你在分娩時真正跟著我一起呼吸。

During labor, you can use this breathing technique from early labor to active through transition.

在分娩過程中，您可以從分娩初期開始使用這種呼吸法，以積極度過分娩過渡期。

And even while pushing, although you are going to learn another breathing technique specifically for pushing.

甚至在用力時也是如此，不過你要學習另一種專門用於用力的呼吸技巧。

Now, before we jump into that second way of in labor, I want you to know that breathing is just one of the ways to find comfort and calm in labor.

現在，在我們進入第二種分娩方式之前，我想讓你知道，呼吸只是在分娩過程中尋找舒適和平靜的方法之一。

And there are so many other techniques that you and your partner can utilize to make labor more comfortable and efficient.

您和您的伴侶還可以利用很多其他技巧，讓分娩更加舒適和高效。

And I teach all of those techniques in my built to birth online course that you can access down in the link below.

我在我的 "從出生到分娩 "在線課程中傳授了所有這些技巧，你可以通過下面的鏈接進入該課程。

So during the pushing stage, it's important to remember that your baby wants to be born and that in most scenarios, you don't have to use all your power and might to make that happen.

是以，在用力階段，重要的是要記住您的寶寶想要出生，而且在大多數情況下，您不必用盡所有的力量和權力來實現這一目標。

So instead of having the pushing your baby out, let's reframe it to breathing your baby out.

是以，與其說是把寶寶推出來，不如說是讓寶寶呼吸出來。

為此，我們使用了 "J "呼吸法。

This breath is a lot more flexible and active than the de-stressor breath.

這種呼吸比減壓呼吸更靈活、更活躍。

The de-stressor breath is about letting go and total relaxation.

減壓呼吸就是要放手和完全放鬆。

And the J breath is helping move your baby from womb to world.

而 "J "呼吸正在幫助您的寶寶從子宮走向世界。

So to do it, you'll breathe in as fully as comfortable to you.

是以，吸氣時要儘量吸得飽滿舒適。

And as you exhale, you will send your air and your energy down to the womb to your baby through the birth canal and out the vagina in a J shape.

當你呼氣時，你將把你的空氣和能量送入子宮，通過產道送入胎兒體內，並以 "J "字形從陰道排出。

And the main part that I want you to focus on is the exhale.

我希望你們關注的主要部分是呼氣。

Your baby is not being born out of your mouth, obviously.

很明顯，你的孩子不是從你嘴裡生出來的。

So we don't want the energy and air of your breath escaping through your mouth.

是以，我們不希望你呼吸的能量和空氣從口中漏出。

If you put your hand in front of your mouth and breathe in through your nose and then blow out through your mouth as you would with the de-stressor breath, you can feel all that air escaping through your mouth onto your palm.

如果把你的手放在嘴前，用鼻子吸氣，然後用嘴吹氣，就像做減壓呼吸一樣，你就能感覺到所有的空氣都從嘴裡跑到了手掌上。

But with the J breath, we want to send that energy down, down, down.

但是，通過 "J "呼吸，我們要把能量向下、向下、向下傳遞。

So to do that, we create a deep and low moan or moo like this.

是以，我們要像這樣發出低沉的呻吟聲。

So now with that low moan, put your palm in front of your mouth, inhale, and then moo, moo or ah.

所以，現在用低沉的呻吟聲，將手掌放在嘴前，吸氣，然後哞、哞或啊。

And notice the difference of the air against your hand.

If you're doing it correctly, you should feel very little air against your hand.

如果你的方法正確，你應該感覺到很少有空氣接觸到你的手。

And as you exhale, due to the low moo or groan, you'll almost naturally tighten your belly from the top under your breasts downward towards your vagina as you send your air downward.

呼氣時，由於發出低沉的 "哞哞 "聲或呻吟聲，你會幾乎自然地收緊腹部，從乳房下方的頂部向下向陰道送氣。

But you can also mindfully be tightening your abdominal muscles as well so that as you're mooing or moaning, you're also gently but effectively moving your baby down and out.

但你也可以有意識地收緊腹部肌肉，這樣當你發出哞哞聲或呻吟聲時，也能輕柔而有效地將胎兒向下和向外移動。

So let's try that together for just three breaths.

所以，讓我們一起嘗試一下，只需三次呼吸。

And your exhale should be significantly longer than your inhale.

呼氣時間應明顯長於吸氣時間。

It's going to sound a little funny, but practicing it now is going to help you actually do it well in labor.

這聽起來有點滑稽，但現在練習會幫助你在分娩時做得更好。

So inhale purposefully and then breathe down as you tighten your belly.

是以，要有目的地吸氣，然後在收緊腹部的同時向下呼吸。

You notice that I made different noises on the exhale.

你注意到我呼氣時發出了不同的聲音。

And no matter what noise you make while you are breathing your baby out, you want to keep it focused low and deep into your body so that you are making that J breath.

無論你在呼氣時發出什麼聲音，你都要把聲音壓低，並深深地吸入體內，這樣你才能發出 "J "的呼吸聲。

Now this breath does take a bit of practice and a great time to do it is when you're pooping because it gives you a sense of how to use your breath in rhythm with your body's instinct to push.

現在，這種呼吸需要一些練習，在你大便的時候做是一個很好的時機，因為它能讓你感覺到如何用呼吸來配合身體本能的用力節奏。

Like the de-stressor breath, I encourage you to practice this during pregnancy so that it becomes natural enough to use it during labor.

和減壓呼吸法一樣，我鼓勵你在懷孕期間多加練習，以便在分娩時自然地使用它。

And don't worry, you're not going to birth your baby now unless your body and baby are ready by doing this breath.

別擔心，除非你的身體和寶寶都做好了準備，否則你不會現在就把寶寶生下來。

You don't however need to practice this breathing technique as much as the de-stressor breath, so I would focus the majority of your breathing practice on the de-stressor breath.

不過，你並不需要像練習減壓呼吸那樣練習這種呼吸技巧，所以我會把大部分呼吸練習集中在減壓呼吸上。

If you want to take a deeper look into breathing your baby out, you can also check out this video up here.

如果您想更深入地瞭解寶寶呼氣，也可以點擊這裡查看這段視頻。

Now the foundation is just the beginning of whatever you're building.

現在，無論你要建造什麼，地基都只是開始。

And in labor, breathing is just the start.

而在分娩過程中，呼吸只是一個開始。

So now that you know the basics of breathing, there is still so much to to walk into your birth space totally educated, empowered, and ready for a beautiful birth.

現在，您已經瞭解了呼吸的基礎知識，但還有很多事情需要您在完全接受教育、增強能力並做好準備的情況下，走進您的分娩空間，迎接美麗的分娩。

In the Built to Birth online course, you learn so many other comfort measures from affirmation meditations to pressure points to light touch massage that will help build onto the foundation that you've already started to achieve a happier, healthier, and easier birth.

在 "為分娩而生 "在線課程中，您將學習到許多其他舒適措施，從肯定冥想到壓力點，再到輕觸按摩，這些都將有助於在您已經開始的基礎上實現更快樂、更健康、更輕鬆的分娩。

Plus you'll learn loads more on common interventions, how to avoid them, how to advocate for yourself, and how to prepare yourself for birth, body, mind, and team.

此外，您還將瞭解到更多有關常見干預措施的資訊，包括如何避免干預措施、如何為自己爭取權益，以及如何為分娩做好身體、心理和團隊方面的準備。

You can check out the Built to Birth course down below, or if you're not quite ready to commit, feel free to take the free mini birth class which you can also access down below in the descriptions.

您可以查看下面的 "為分娩而生 "課程，如果您還沒有準備好，也可以參加免費的迷你分娩課程，您也可以通過下面的說明進入課程。

Education is power parent, so I'll be seeing you very soon in the Built to Birth course.

教育是父母的力量，所以我們很快就會在 "從出生到成長 "課程中見面。

輕鬆分娩的呼吸技巧 | 分娩時如何呼吸 | 拉瑪澤 | 都拉 (BREATHING Techniques for an EASIER LABOR | How To Breathe During Labor | Lamaze | Doula)

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