Practicing Relaxation Techniques for Childbirth
Each of the relaxation techniques for childbirth will be most effective when good practice habits have first been established.
Effective
use of relaxation techniques for childbirth starts with developing an
awareness of two key factors: your breathing patterns and your bodily
tension. While this may seem a simple task, it is
surprisingly difficult for many women to slow down and truly attend to
these points.
Begin by finding a soothing
comfortable space in which to lie or sit down.
Scheduling a set time each day can help, such as early morning or right
before bed. It doesn't have to be lengthy-only 5-10
minutes.
If
you have other children, nap times can be used to practice, unless of
course, you are napping too (a practice I highly recommend and
enjoy!). As an alternative, this might be the perfect
opportunity to pull out that favorite video or highly-preferred toy.
Once
you've chosen your spot, begin to let your eyelids slowly close and
clear your mind. Slowly turn your attention to your
breathing. Notice the rhythmic rise and fall of your
chest. Regulate your breathing as if you are
sleeping. Keep each breath slow and steady. It may
be helpful to inhale to a count of 4 and exhale to a count of 8, or
inhale 1-2-3-4 exhale 1-2-3-4-5-6-7-8.
Become
accustomed to consciously attending to your breathing. Take time each
and every day to focus on your breathing, whether it be on the way to
work or before bed each evening.
Once you
have
established a rhythmic breathing pattern, begin to focus on relaxing
each part of your body. Begin at the top of your head working
your way down to your toes. Proceed in small increments such
as from the top of your head to your forehead, then to your eyelids and
next your jaw. This technique is most effective
when paired with a childbirth relaxation audio.
As
you practice relaxing each day, focus on learning to discriminate where
you harbor your tension. You may find you hold your tension
in your jaw or behind your eyes. For some, mental stress or
anxiety is the culprit. To realize the true benefit of
relaxation techniques for childbirth, you must first rid yourself of
any lingering phobias about giving birth naturally. Embrace
your body's innate ability to birth a child. You can and will
have the gentle, natural birth you desire.
Remember,
practice makes perfect! Don't be surprised if initially you
aren't as relaxed as you first thought. Mastering relaxation
requires diligent practice and repetition. If you implement
the above practices with fidelity, you will be ready to engage in
specific relaxation techniques for childbirth.
Giving Birth Naturally: Women Giving Birth: Relaxation Techniques for Childbirth







