Top relaxation tips for a calmer, easier birth
11 September 2015
By Patti Good
You’re pregnant and everyone from your mum to your midwife is telling you in order to have a good birth, you just need to relax. Now that is wonderful in theory but not quite so easy in practice!
Our number one fear as humans is the unknown and for any first times moms, giving birth rates right at the top of the ‘great big unknown list’. Secondly, pretty much everything we have heard about giving birth is traumatic and scary and thirdly, there is very probably going to be pain involved.
Yikes! Those three factors are usually enough to plunge any of us into a dark hole! But the good news is that it is very easy to learn how to relax once you know how.
DEEP BREATHING
A simple technique is to breathe in counting from one to four. Then gently exhale counting from one to eight. Allow yourself to just take your time focusing all your attention on your breathing. If you don’t get all the way to eight, no problem, just take it to 6 or whatever feels comfortable whilst ensuring you are extending your exhalation.
Follow this pattern of breathing in for the count of four and breathing out for the count of eight for three or four minutes.
Notice how your body immediately starts to feel calmer and more centred? The more you use this breathing, the easier it becomes. You can use this breathing technique anytime, day or night and it will immediately cause the body to relax.
DAILY RELAXATION PRACTICE
Taking time out each day is one of the best gifts you can give yourself and your baby. Taking 10 or 20 minutes to go into deep relaxation has been proven to reduce stress and anxiety, enhance your immune function and significantly increase your feelings of wellbeing.
Good relaxation practice involves the following:
- Setting aside 10 or 20 uninterrupted minutes
- Sitting or lying in a comfortable position
- Using a specific tool to help quiet the mind. Some relaxing classical music or a guided visualisation tool like “Relaxation for Calm Pregnancy” available at www.pattigood.com.
ATTEND A HYPNOBIRTHING COURSE
HypnoBirthing is an ante-natal option that is designed to help you release any fears or concerns you have about giving birth. The programme works by eliminating fear and then arming you with a whole host of practical tools and techniques to help your body achieve deep relaxation. Almost 70% of women who attend classes and practice the techniques end up having drug-free natural births with significantly reduced discomfort.
To find a class in your area visit www.hypnobirthing.com.
Using these simple techniques to help yourself relax and focus on the positive aspects of what you ‘can’ control, will help you have a calmer, easier birth.
Good luck!
Love
Patti x.jpg)
Empowerment expert for motherhood
www.pattigood.com