शैडोइंग अभ्यास: How to Nail Up Breathing | Hypnobirthing Breathing Techniques | The Positive Birth Company - वीडियो के साथ अंग्रेजी बोलना सीखें

Hi, I'm Siobhan Miller.

I'm the founder of The Positive Birth Company.

I'm a hypnobirthing teacher and also a mum of three,

and I am on a mission to make hypnobirthing more accessible for everyone.

Right now, I'm going to tell you about breathing.

In hypnobirthing, we talk about two stages of labour,

the upstage and the downstage.

In the upstage of labour,

that's where your uterus muscles are drawing up and your cervix is softening, dilating and opening.

That's usually the longer stage of labour.

And then the second stage is the down stage.

That's where the uterus muscles start to move in the opposite direction

and push your baby down the birth canal and out so that they're born.

So with that in mind,

we have two breathing techniques,

up breathing and down breathing.

Up breathing for the up stage and down breathing for the down stage.

And in this video, I'm going to talk you through up breathing.

Now, when I say breathing is a game changer, I absolutely mean it.

If you take one thing with you into birth,

I recommend you take breathing.

You always got your breath with you.

So you don't need to remember to pack anything special.

You don't need to remember to buy anything.

It's free.

It's easy.

And it's hugely effective.

Okay, so bear with me.

This is how to do up breathing.

You simply need to breathe in for a count of four through your nose

and then breathe out for a count of eight through your mouth.

So when you inhale through your nose I want you to think about drawing that air in,

feeling your chest expand and filling your lungs with air

and then as you exhale through your mouth slowly letting the air out feeling everything soften

and relax as you do so and then i want you to repeat

that four times so in for four inhale expand out for eight exhale relax four times over

that actually is 48 seconds so this is a less than a minute of work okay

so i'm going to count for you

and we're going to do it together okay now you might

like to close your eyes to help you relax I find

that helps but if you don't want to do that that's absolutely fine.

Okay so we're going to start by breathing in through our nose for four out through our mouth for eight

and I'm going to count it four times okay ready

right in two three four out two

three four five six seven eight in

two three four out two three four five six seven eight.

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

In, two, three, four, out,

two, three, four, five, six, seven, eight.

Hopefully you feel a little bit more lighter,

grounded and relaxed after doing that and that's just 48 seconds

and you know what's really magical about that is that

when you're in established labour your surges

or contractions will typically last around 45 seconds to a minute

so if you close your eyes and commit to that breath

and breathe in for four out for eight four times over by the time you open your eyes

and you've done that breathing pattern your surge

or contraction will have finished completely or it will just be easing off

so you can literally ride that wave by committing to your breath not only

that but this breathing technique actually works by down downregulating your nervous system.

And what that means is it will slow your heart rate down and reduce the amount of adrenaline that you're producing.

So it will help you to not only feel better

but enable your muscles in your body to work more effectively as well,

making labour quicker, easier and more straightforward.

I told you it was a game changer.

So in for four, out for eight, four times over.

And if you struggle to breathe out for eight,

you can always modify that.

So for example, you could breathe in for three and out for six.

Anyway is fine as long as you keep breathing and you try to ensure that your exhale is longer than your inhale.

Because if you think about panic breathing or hyperventilating,

your exhale gets shorter and shorter and shorter.

And we want to make sure that doesn't happen.

We want to achieve the opposite of that.

So we want to make sure that exhale is nice and long.

So whether you do in for three,

out for six, in for four,

out for eight, it doesn't matter.

Find a way that works for you.

But honestly, it sounds simple and it is simple and it will absolutely make your birth better.

If you like this video please don't forget to hit subscribe

and of course give us a thumbs up and do check out all the other videos here on my channel.

If you want to learn more about hypnobirthing then please check out our hypnobirthing pack at www.thepositivebirthcompany.co.uk

where you can also get yourself a free positive affirmations mp3.

Thank you.

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग अभ्यास: How to Nail Up Breathing | Hypnobirthing Breathing Techniques | The Positive Birth Company - वीडियो के साथ अंग्रेजी बोलना सीखें

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