March 26, 2026

Mini-Episode: Why the Sounds You Make in Labor Can Change Everything

Send us Fan Mail Contractions don’t just hurt—they can trigger a full-body stress response. Many moms instinctively tense up, hold their breath, or make high-pitched sounds, which can push the nervous system into fight-or-flight and make labor feel more intense and harder to manage. In this episode, we break down the science of labor breathing techniques and vocalization in childbirth, and how small shifts in your breath and voice can help you stay calm, grounded, and more in control during c...

Send us Fan Mail

Contractions don’t just hurt—they can trigger a full-body stress response. Many moms instinctively tense up, hold their breath, or make high-pitched sounds, which can push the nervous system into fight-or-flight and make labor feel more intense and harder to manage.

In this episode, we break down the science of labor breathing techniques and vocalization in childbirth, and how small shifts in your breath and voice can help you stay calm, grounded, and more in control during contractions.

You’ll learn how longer exhales support the parasympathetic nervous system, why oxytocin flows best when you feel safe, and how stress hormones like adrenaline can increase tension, fatigue, and pain perception in labor.

We also get very practical with coping techniques for labor, including:
• Low, grounded vocalization (humming, “oooh,” “ahhh,” or deep sounds)
• How to use your voice to relax your body and reduce tension
• What to do when deep breathing feels impossible during strong contractions
• Short inhale + long exhale strategies to stay regulated
• Lip trills (“horse lips”) to prevent breath holding and release jaw tension

These are simple, effective tools you can practice before labor so they feel natural when you need them most.

If you’re preparing for birth and want natural pain management techniques, breathing strategies, and mindset tools that actually work during labor, this episode will give you a new way to approach contractions.

✨ Subscribe, share this with a pregnant friend, and leave a review if it helped you feel more prepared.

💛 What breathing or vocalization technique are you going to practice first?

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Kelly Hof: Labor Nurse + Birth Coach
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Medical Disclaimer

The Birth Journeys Podcast® is intended for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment.

Every pregnancy, labor, and postpartum experience is unique. Information shared on this podcast — including personal birth stories — may not apply to your specific medical situation. Always consult your OB, midwife, or qualified healthcare provider before making decisions about your care.

While I strive to share current guidance aligned with organizations such as ACOG and AWHONN at the time of recording, medical recommendations evolve as research advances. Guests are entitled to autonomy in their medical decisions and may share experiences that differ from current practice guidelines.

My intention is to provide balanced, evidence-informed education and create space for diverse birth experiences — while encouraging you to make informed decisions in partnership with your healthcare team.

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00:56 - Why Contractions Feel Overwhelming

01:54 - Fight Or Flight In Labor

03:48 - Use Low Sounds To Regulate

05:38 - Breathing Options When Intensity Rises

07:08 - Lip Trills And Jaw Release

07:48 - Practice Before Labor And Get Notes

WEBVTT

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Hi friend! If you've ever wondered why contractions can suddenly feel overwhelming or out of control, this might give you a completely different way to understand what's happening in your body.

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One thing I notice often when I'm caring for moms in labor is how they respond to contractions with their body and their voice.

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A lot of moms respond in very human, very instinctive ways.

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Sometimes that looks like high-pitched screaming, holding their breath, tightening their whole body, or fighting against the contraction.

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And I just want you to know that none of that is wrong.

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In fact, they are all completely normal responses to pain.

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But what I've seen over the years is that this response can sometimes make labor feel harder than it needs to be.

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Because when the body shifts into that fight or flight mode, muscles tighten, breathing becomes less effective, the body resists the contraction, and labor can feel more overwhelming and harder to sustain.

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But the good news is there is another way the body can respond.

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Today I want to teach you something simple, practical, and very powerful.

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How the way you breathe and use your voice in labor can actually help your body work with the contractions instead of against them.

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Labor works best when the body is in a more regulated, parasympathetic state.

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That is the part of your nervous system that is responsible for relaxation, hormone flow, and rhythmic body processes, like digestion.

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So if you've ever heard rest and digest, that is the parasympathetic nervous system.

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Hormones like oxytocin, which drive contractions, tend to flow best when the body feels safe and supported.

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On the other hand, when the body shifts into fight or flight, we see increases in stress hormones like epinephrine, norepinephrine, and even cortisol.

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And these hormones are associated with increased tension, decreased uterine efficiency, and sometimes longer and more difficult labors.

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So this is not about doing anything perfectly.

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It's about understanding that how your body responds matters, and that we can gently guide it in a more supportive direction.

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One pattern I see sometimes is this.

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Imam is in a contraction and her whole body lifts and tightens.

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Her shoulders come up, her jaw clenches, her hands grip the bed, and the sound she makes is very high-pitched.

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And again, that's not wrong, but that pattern often comes with shallow or disorganized breathing, breath holding, and full body tension.

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And what happens is the body starts to brace against the contraction instead of moving with it.

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That uses more energy and increases fatigue.

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And it often makes the contraction feel more intense.

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So what we want is not silence, we want a different kind of response.

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Instead of high-pitched, tense sounds, we guide moms toward low, deep, steady sounds.

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Think oooh, ah, or a low hum.

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Something that feels more like a grounded full-body sound.

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Sometimes you can growl.

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You might hear this described as a lioness, a mama bear, or a deep primal sound.

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Here is why this works physiologically.

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It lengthens the exhale.

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Low sounds naturally create a longer exhale.

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Longer exhales are associated with increased vagal tone, which supports parasympathetic activity.

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It engages vocal cord pathways connected to the vagus nerve.

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The vagus nerve innervates the larynx, so vocalization itself, especially sustained low frequency sound, can influence vagal pathways.

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It relaxes the jaw, throat, and diaphragm.

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When the jaw softens, the throat opens, the breath becomes more efficient, and the body often releases tension.

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Clinically, we often see that when the upper body softens, the rest of the body follows.

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It prevents a panic breathing pattern.

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Low sounds help avoid breath holding, rapid shallow breathing, and full body tension.

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Instead, they support steady breathing, muscle relaxation, and a more regulated nervous system.

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A simple cue I give moms is make the sound low enough that you can feel it vibrate through your whole chest.

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That often naturally slows everything down.

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It relaxes the body and creates more calm.

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Now here is something really important.

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Not every mom can take slow, deep breaths during a contraction, and that's okay.

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When contractions get intense, the body may not tolerate a big inhale.

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So instead we adjust.

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You can do a short inhale followed by a long, slow sound.

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For example, uh that vibrates through the chest with just a short inhale.

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Or you can even inhale and then just do a slow blowing exhale.

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The goal isn't perfect breathing, it's a longer inhale than exhale, which helps regulate the nervous system.

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Another tool I love is something called lip trills.

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You may know it as blowing air through your lips like a horse.

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This is what it looks like.

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It may feel silly, but it works.

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Lip trills relax the jaw, release facial tension, encourage steady exhale, and prevent breath holding.

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This is especially helpful when somebody feels themselves starting to tense up.

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When the body stays more relaxed, muscles work more efficiently, energy is used more effectively, and the body can adapt to the intensity of the contractions.

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When the body is tense and not releasing well, labor can feel harder, more energy is used, and fatigue builds faster.

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We're not trying to force relaxation.

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We're giving your body the tools that make it easier to respond in a way that supports labor.

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I want to say it again though, there is no such thing as a perfect labor sound.

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People will scream, cry, grunt, make all kinds of noises.

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And again, I'm not sharing this to make you try to control your body.

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I want to help you support your body when things get intense.

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So if you take one thing from this, let it be this.

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The way you breathe and use your voice and labor can help your body stay more regulated, more efficient, and more supported through contractions.

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Simple tools like low vocal sounds, longer exhales, lip trills, and relaxing the jaw can make a meaningful difference in how labor feels.

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And like anything physical, this works best when you practice it before labor.

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This is exactly the kind of preparation we focus on in prenatal coaching.

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Not just what to expect, but how to actually work with your body in the moment.

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You don't have to figure that out alone.

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If this resonated with you and you'd like the notes, just send me a message or comment notes, and I'll make sure you get them.

Mini-Episode: Why the Sounds You Make in Labor Can Change Everything

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