I didn't go for any classes during my #1. So i use my own method. Just to share my experience:
For the early stage, when waiting for dilate, it is very impt to stay relax. Once u r tense up, ur muscule tense up and the dilate time will be longer.
For me, i think of a place relaxing (e.g. a beach) and imagine u can hear the waves and feel the wind. The breathing method i use is to take a deep breath in and let out slowly in a count of 10 (through mouth or nose). It's a yoga type of breathing method.
Then during active stage (when dilate more than 6cm), i close eyes and focus on myself and baby. Continue the same breathing method. For me, i didn't really talk to my hubby. I talk to my baby. I tell him, u must be gd and mummy wan to see u soon. Every contraction, i tell myself, he is coming out so soon... I imagine his head moving lower and lower. Then also he is using his little hands to push and little legs kicking, like he is swimming. Jus use some imagination...
I only "blur out" during the last part of active labour, Transition (from 8cm to fully dilate). I dunno what is going on ard me. The pain jus take over all my senses...
Second stage of labour, when fully dilute, it's time to push! The nurse and teach how to breath. Only take in a deep breath when contraction is coming and let out with a strong push when the contraction comes. Dun waste energy by screaming, no use one.
I tink epidural-free labour need a lot of willpower and mindpower. But it is proven that women can do it!
