Up Breathing Script

hypnobirthing visualisation image of a brightly coloured hot air balloon floating up into a clear blue sky

Steph McGee

I’m a Trauma Informed Clinical Hypnotherapist on a mission to help. Hypnosis feels like a magic wand. But in truth? The real magic is you.

If Hypnobirthing had a Queen it would be Up Breathing.

Because if Hypnobirthing is your life jacket. Your rescue team. Your comfort blanket AND your emergency exit?

Up breathing is the safety net we all still need.

Because whilst Up Breathing might not sound like much?

Everyone is glad to have it.

And EVERYONE uses it…

What is Up Breathing?

Up breathing is a long slow breath in through the nose. And a longer, slower breath out through the mouth…

While you think UP!

Up Breathing is helpful in latent labour and invaluable in established labour.

It’s as helpful for physiological birth as it is cesarean birth.

Popular alternatives are:

  • Rectangular breathing
  • Surge Breathing
  • Ribbon breathing (or golden ribbon breathing)
  • 7-11, 5-8 or 3-5 breathing

How does Up Breathing help?

Body and mind are linked. So the same state is replicated between them and they respond to each other.

And what do we want during birth? A calm birthing body and a calm mind.

So a clever hypnobirthing tip is to calm your breathing to calm your body.

Because a calm breath sends a message to body & mind that all is safe. All is well. And let’s face it….

No ones breathing is calm when they are in danger!

Oxytocin

We produce more Oxytocin on the out breath. So by allowing your out breath to lengthen you help your body produce more of this lovely birth hormone that moves your surges along and helps you feel calm.

Calm Jaw, Calm Floor

The jaw is linked to the pelvis (long story – ask me in our free hypnobirthing FB group!). So by breathing out of your mouth and letting your jaw relax during your Up Breathing? You actually help your pelvis & pelvic floor relax too!

Pregnant?

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How to use this Up Breathing Script

The most important thing with any Hypnobirthing script or MP3 is to

  1. Check you like the visualisation before you start practising with it- so read the script first
  2. Get really comfortable so you can give yourself a lovely chance to switch off and tune into your Hypnobirthing
  3. Ask someone to read this script to you or record it yourself
  4. Never use whilst driving 
  5. Avoid use if your consultant has said that visualisations are medically unsuitable for you

 

Up Breathing Script

Settle yourself nicely and let your breath just find its gentle…natural…pace.

Breathing…nice and soft…nice and slow…

And as you breath in this gentle way…you’ll start to find…perhaps…without…even trying…

That your out breath starts to become…longer…and slower…longer…and slower…

Just breathing in through your nose…and out through your mouth

Long… and slow…

Softly…and gently…

Your jaw…and your shoulders…nice and relaxed

As you just breath… in this pleasant way…

And allow your thoughts to drift up

So you might like to imagine

A beautiful sunrise – as the sun just starts to rise up on the horizon. The subtle swell of new light as the pinks and oranges grow larger on the horizon. The warm colours lifting with the gentle rising of the sun. As the sun lifts. Turning warm pinks and oranges to warm yellows and golds. Breath up as the sun grows and rises. As the sun lifts from the horizon into the sky. As the sun lifts higher and higher…higher and higher…with each gentle breath…as you imagine your body drawing gently up…gently up with the sun as it lifts up and up into the sky.

Geese on a lake about to take flight – relaxed and settled and all as one…all confident and ready…about to take flight from a beautiful lake…graceful geese all taking flight…rising easily and effortlessly into the sky…together as one…taking flight…forming together way up high…drifting and dancing…way up high…as they fly off…way off…across the sky…

A brightly coloured hot air balloon that’s about to be blown up – the flame rising as it’s lit…the balloon gently filling…the balloon gently lifting to form it’s shape…the beautiful bright colours becoming even more visible…the balloon filling gently and…fully inflating…fully in place…lifting from the ground…as basket and balloon lift…gently from the ground…slowly at first…up and up…lifting higher…lifting faster…drifting up…and up…way up high in the sky…drifting way up…off across the sky

Your body just drifting up with every easy breath – with each easy breath you take…imagine as your body softens and settles…imagine your muscles drawing up…body and mind focused as one…each easy breath…breathing up…softening you…and calming you…as your body draws up…your breathing draws up…and your body draws gently up…

Up Breathing Script Extras

Don’t like birds? Or balloons? Visualise something else!

Up breathing visualisations are only limited by your imagination. So here are a few ideas – and let me know if you create your own!

Imagine yourself holding a dandelion – Picking it and gently lifting it up towards you… perhaps a gentle breeze starts to lift a seed or two…gazing at the fluffy white seeds…already imagining…in your mind…how the seeds will fly up and off, caught by the breeze…and as you start to blow upwards to wards the dandelion…seeds swaying…gently lifting away…gently drifting up…so delicate…so soft….floating up and away…up and away…with each upward breath….up and away…

Imagine you are blowing bubbles – you can imagine holding a brightly coloured little pot that holds a soapy liquid…and gently dipping in the bubble stick…slowly lifting it up….lifting it out…the soapy film glistening with shiny flashes of purple and green…the film gently stretching…so keen…so eager to be a bubble…and so you gently blow…out through your mouth…blowing out…and up..watching the bubble form…the bubble stretching upwards…stretching upwards…breaking free…and lifting up…lifting up…getting larger and larger…gently lifting in the breeze…moving in the breeze…floating up…floating off…way of high…high across the sky…

Imagine a beautiful rainbow…colours reaching way up high…into the clouds…into the sky…the ground based colours soft and faint at first…yet with all the subtle colours…of…red…orange…yellow and green…getting stronger…more brighter…more vivid…more beautiful…as the rainbow reaches up…stretching up…blue…indigo…violet…lifting up…up into the sky…

Autonomous Hypnobirthing

Putting the Hypno back into Hypnobirthing. Putting you back in control.

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3 Comments

  1. Shalini

    Can’t wait to attend the first webinar on up breathing. Love from Malaysia!

  2. Mariella

    Very calm voice and very informative free hypnobirthing class.
    Therfore I can’t wait for the mp3.
    Thanks for spending the time with us.
    Best regards from Germany.

  3. Steph McGee

    Hi Mariella, What a lovely thing to say – thank you! And I’m glad you found my free hypnobirthing class so informative. If you want full Autonomy in your Hypnobirthing you know where I am. Best wishes, Steph x

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