Shadowing-Übung: BREATHING Techniques for an EASIER LABOR | How To Breathe During Labor | Birth Doula | Lamaze - Englisch Sprechen Lernen mit Video
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- Hey, Mamas.
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Take a second to imagine a woman in labor.
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How is she breathing?
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If you are picturing anything like you've seen in TV shows or in movies, she's probably hyperventilating or she's holding her breath completely,
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which are two breathing techniques that you really want to try to avoid during labor.
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So in this video, I want to show you breathing techniques
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that are going to take you from the beginning of your labor all the way to the end of labor.
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you Correct breathing during labor is one of the best tools that you can use in order to have a smooth labor.
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But breathing comes so automatically that we oftentimes don't even think about it during labor.
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You know, we use it during the day when we're grocery shopping, when we're showering, when we're cooking.
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Like, we use it all the time.
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We don't think about it.
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However, when pain enters the body, our natural response with our breathing in response to pain is to either hold our breath
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Those are two breathing techniques that you don't want to use in labor.
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So what we need to do is take breathing from an automatic thing
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that we do into a manual thing that we do through our contractions, which are causing us a lot of discomfort.
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So the first breath that I want to show you is called the de -stressor breath.
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And you can start it in early labor and do it through active labor and even into transition.
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And basically what it is, is a breath that takes away the stress and helps you relax.
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exhale.
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And so I'm going to show you how to do it
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and then I'm going to count for you and then we're going to do it together.
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So I'm going to put my hands on my tummy
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and the reason that I'm doing that is to remind myself to fill up my tummy, my whole diaphragm with air.
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I'm focusing my breath and my energy to where my baby is because remember you're in labor.
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That's where your baby is.
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That's where your contractions are happening.
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So that's where you want to focus your breath and energy.
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you are practicing to engage your energy and breath there.
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So our hands are on our tummy and as you breathe in, I want you to expand your tummy like a balloon.
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We are going to breathe in for four to six seconds and exhale for six to eight.
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And the reason why I give you that little bit of time is
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because some women aren't going to be as comfortable doing it as long or as short as others.
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So just do what's comfortable for you.
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4, inhale, and 6, exhale.
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So we're just going to do that together.
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So as you're inhaling, you want to inhale through your nose, and this is going to help you breathe at a more steady and calming rate.
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And as you exhale, you're going to exhale quietly through your mouth.
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So let's start.
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First one, I'm just going to count for you.
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So let's get started.
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Inhale.
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two three four exhale two three four five six
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Okay, let's do it together.
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So you want to be relaxed.
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Remember you're expanding your tummy as you inhale and exhaling through your mouth all of that tension.
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So let's do this together.
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Inhale.
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Exhale.
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Inhale.
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Exhale.
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Inhale.
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exhale Last time, inhale.
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exhale Thank you.
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Awesome.
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If you notice, we did that breathing exercise four times in a row, and the reason why we do that is because doing it four times is going to help you get through those contractions,
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which are lasting about 45 to 60 seconds during that active stage of labor.
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And so doing it for that amount of time, like doing the breathing for that amount of time, is going to get you from beginning, at least towards the end of the contraction as the pain is going down.
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is the hardest part of labor, but it's also the shortest.
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So your contractions are about 60 to 90 seconds long and are two minutes apart.
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So they're coming fast and they're coming hard.
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And so breathing manually is going to be really, really important for you.
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Your cervix is doing the last little bit of dilation in order to get to 10 centimeters
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so you can push that baby out.
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And right now, women are, a lot of women experience the urge to push at this point,
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but if they start the chance of tearing is pretty high and of course you want to avoid that.
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So I want to teach you a type of breathing that is going to help you avoid pushing and resisting that urge.
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So that breath is just a short shallow breath as opposed to the the long inhale,
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the deep inhale, and the long bear down.
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And remember, we want to avoid that at this point.
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So this breath is just a short, shallow one.
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So that's the kind of breath that you want to be doing.
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You might be thinking, that sounds kind of like you're hyperventilating, but it's not.
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Hyperventilating is like you're taking two shallow but purposeful breaths in and two shallow but purposeful
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and that's how you'll get through transition to resist the urge to bear down.
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Now, if you're not feeling like you need to bear down, but you're still just trying to get through those contractions, go back to that de -stressor breath and keep doing that until the pushing stage.
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So during this pushing stage of labor, the inclination for a lot of women is to hold their breath as they're bearing down and pushing,
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but this causes a lot of unnecessary tension and to tearing.
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So a better way to push your baby out without holding your breath is to do the J breath.
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And I'm going to explain how to do that.
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So this J breath is a lot more flexible than the distress
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or breath that we did that I had you count in and exhale for a certain amount of time.
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This one at this stage, I really want you to do what's most comfortable for you.
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So you're going to either breathe in deeply through your mouth or your nose.
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Remember, your nose is going to probably help you breath, but do what's more comfortable for you at this point.
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I mean, you want to breathe in, so you're expanding your belly, but breathe deeply and comfortably.
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And as you exhale, you're going to create a low groan in the back of your throat.
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And you just want to envision that low groan going all the way down to your uterus,
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down your birth canal, and then out through your vagina because that's creating that nice J sweep.
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And that's the motion that we want the baby to be
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going to take a breath through my nose and create that low groan and that as I'm breathing it down,
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I want to make sure that I'm tightening my abs
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or my uterus to help squeeze and get that baby lower and out.
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So let's breathe together.
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Remember, you don't have to do it exactly like me.
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It is very flexible with this J breathing, whatever is comfortable for you.
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All right, let's do the breath together.
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Okay, let's breathe in.
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Thank you. and out.
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Okay, I know that breath sounded a little bit funny like I was mooing, but that's a good sound to be making.
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Remember, I was taking all that energy from the back of my throat
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and sending it to my baby in my uterus in the birth canal and sending it out in that low, deep J breath.
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your baby out instead of holding your breath and bearing down.
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So a little extra tip for you if you want to really practice
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and nail down this breathing technique do it when no one's home
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while you are pooping which I know sounds really weird
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but it's probably the closest sensation to what birthing is going to feel like
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if you've never done it before so I know it sounds silly
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but it really does help so practice this breathing technique while you're sitting on the toilet.
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Thanks for watching this.
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I hope that you learned something about breathing techniques and
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that you'll be able to take that into the laboring space
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and that while you're feeling discomfort that you don't let your body go into automatic mode and start
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hyperventilating or holding your breath but you'll go into manual mode
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and you'll feel really confident
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and empowered in your breathing to get you through all your contractions from beginning to the end of your labor.
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So again thank you for watching.
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Make sure you subscribe to this channel questions, comment them below, hit the subscribe and the little bell so that you don't miss my videos in the future,
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and I will see you next time.
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Bye.
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Das Szenario: Atemtechniken bei der Wehen
Stell dir vor, du siehst eine Frau in Wehen – wie atmet sie? Oft denken wir an hyperventilierendes oder atemloses Atmen, wie in Filmen. Aber das Video zeigt, dass das falsch ist! Es erklärt praktische Atemtechniken, um Wehen zu bewältigen – von Beginn bis Ende. So lernst du nicht nur Englisch, sondern auch nützliche Tipps für ein stressfreieres Geburtserlebnis. Perfekt, um Englisch sprechen üben und gleichzeitig etwas Sinnvolles lernen!
Nützliche Chunks & Collocations
- Correct breathing during labor – Richtig atmen bei Wehen (wichtige Kombination für Gesundheitsthemen)
- Take a second to imagine – Nimm dir einen Moment, um dir vorzustellen (natürlich für Erzählungen)
- Expand your tummy like a balloon – Dehne deinen Bauch wie einen Ballon aus (bildliche Sprache, easy zu merken)
- Steady and calming rate – Stetige und beruhigende Rate (wichtig für Atem- oder Gesprächsrhythmus)
- Engage your energy and breath – Lenke deine Energie und deinen Atem (praktisch für Konzentrationsszenarien)
Deine Shadowing-Herausforderung
Probier's jetzt aus! Nimm das Video und übe Englisch Shadowing: Höre dir die Sätze langsam an und wiederhole sie sofort – mit der gleichen Intonation und Tempo. Konzentriere dich auf Phrasen wie "inhale through your nose" oder "exhale quietly through your mouth". Ein guter shadowing site hilft, aber auch so kannst du starten. Mach's 5 Minuten lang – du wirst merken, wie dein Englisch flüssiger wird! Shadow speak ist eine tolle Methode, um nicht nur zu hören, sondern auch zu sprechen. Also: Atem ein, Englisch lernen – los geht's!
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | you've seen · you've never done |
| Superlativ the -est / the most … – das Höchste oder Niedrigste einer Gruppe | the best · the hardest · the closest |
| Past Continuous was/were + -ing – eine Handlung, die zu einem Zeitpunkt in der Vergangenheit im Gange war | was mooing · was taking |
| Verb + -ing enjoy, keep, stop … + -ing – Verben, auf die die -ing-Form folgt | avoid pushing · keep doing |
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.