Relaxation exercises are beneficial during pregnancy and in labor. They can help you relax, relieve stress, enhance your feeling of well being and help you sleep at night. These exercises are often taught in child birthing classes, such as Bradley or Hypnobirthing. You can also learn to do them at home.
Breathing is the cornerstone of most relaxation exercises. This isn’t the typical chest breathing, but a deeper, more relaxed breathing. Breathe in through your nose and out through your mouth. This should be deep and slow. Breathe from your diaphragm. Feel your abdomen expanding with each breath. Work on keeping your breath slow and regular.
Get into a comfortable position for relaxation exercises. Lie on your left side with a pillow under your head, abdomen and between your knees. This will help you relax and keep your joints and muscles from being strained.
As you breathe, close your eyes. Visualize the tension and feel it leaving your body. Some people like to repeat a mantra, which can be any word or phrase. It could be the baby’s name, a phrase related to the baby or any other word you find relaxing. You could use a short prayer or a bible verse if you find that helpful and relaxing.
As you breathe, focus on the tension leaving your body. Start with your toes and gradually move up to the top of your head. Focus on each body part and feel the tension leave that area. For example, start with your toes. Concentrate on your toes and feel them relax. They should feel loose and limp.
Move on to feet, ankles, calves, knees, thighs, buttocks, stomach, chest, arms, neck, face, eyes, forehead and the top of your head. Move slowly and focus on one area at a time. Don’t move on to the next body section until the previous area is relaxed. It may take some time to get used to this, but you will get better with practice.
Continue to breathe and relax your entire body. Locate any tense areas that remain and release the tension in that area. Continue breathing in your relaxed state for several minutes, or as long as you want.
You may want to do this in silence or play some relaxing music. Do whatever feels best for you. Soft soothing music or nature sounds are often helpful. There are even CDs made for women in labor with soothing music. Practicing relaxation throughout pregnancy is believed to help in labor. I’ve been doing this and I’ll let you know how it goes.