I always say, stress is the greatest culprit to almost any ailment. Many such ailments that are unnecessary for the average person to experience, needless to say, they are especially unnecessary for an expectant mother to experience as well. Though there are many factors that we may not be able to control, how we consciously respond to those factors is key in the management of outside stressors. Learning to consciously incorporate relaxation techniques into daily life can greatly reduce many stress-induced symptoms.
High stress levels can often amplify pregnancy discomforts, as well as play a role in extensive and/or difficult labor, and is often a key player in postpartum depression. In order to have the best pregnancy, birth, and postpartum experience possible, it’s beneficial to learn and incorporate relaxation techniques. There are a variety of relaxation techniques to choose from, all in which have been well researched and proven beneficial.
Relaxation techniques reduce stress-induced symptoms.
By consciously practicing relaxation techniques you may experience any of the following benefits:
- Slowed heart rate
- Slower, more productive breathing
- Lowered blood pressure
- Reduced activity of stress hormones
- Less fatigue
- Reduced anger or frustration
- Greater circulation
- Improved concentration
- Revitalization, and a greater sense of peace
There are several types of relaxation techniques.
Because we are all unique, one technique might work better for you than it does for me. Therefore it is worth experimenting, and practicing a variety of techniques to find what suites you best.
Autogenic Relaxation – this technique utilizes repetitive visual imagery in the mind along with passive body awareness. For example, one might imagine themselves in a peaceful setting then focus on controlled, relaxed breath, along with a slowed heartbeat or other physical sensations.
Visualization – in this technique, the person forms mental images to a peaceful, calming place. It is suggested to close your eyes, and use as many senses as you can during visualization. For example, if you envision sitting by a fire, allow your mind to focus in on the warmth of the flame, and on the crackling and smell of the burning woods.
Progressive Muscle Relaxation – this techniques focuses on consciously creating tension and then relaxation with each muscle group. You may begin by tensing the muscles in your toes and feet for 5-10 seconds, then relaxing for 30 seconds and moving up towards the next muscle group in your legs…etc. Through practicing this technique, one becomes more aware of physical sensations and can more easily recognize when an area of the body is holding tension and in-turn consciously release that area.
The above mentioned relaxation techniques are some of my favorite which I often suggest to incorporate during labor and childbirth. However, there are several other techniques that are wonderful for anyone to incorporate into their life. These techniques include:
- Deep Relaxation Breathing (one of my favorites during pregnancy)
- Massage Therapy
- Meditation
- Hypnosis
- Yoga
- Tai Chi
- Music/Art Therapy
- Aromatherapy
It’s easier for some than others.
Through my years of offering relaxation tips to friends and/or doula clients, I’ve realized that it’s easier for some women to allow themselves to enter a state of relaxation than it is for others. That is why I love the above mentioned techniques. There is a wonderful variety of ways to assist the body into a state of relaxation, sometimes it just takes practice. Therefore, no matter what stage you’re at, pregnant or not, begin incorporating these techniques into your daily life so that you may begin experiencing the benefits now!
