breathing and relaxation

Breathing and Relaxation — 1

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Breathing and Relaxation

BreathingThe way you breathe during labour may help make your job easier and give you a sense of control over your body and mind. The natural reaction to pain or stress is to take quick, shallow breaths or to hold your breath and tense up. Breathing techniques during labour will help you stay relaxed so you can bring enough oxygen to both you and your baby.

During labour, use the breathing pattern that feels most comfortable and is working for you. Your support person can help you combine your breathing and relaxation with position changes, and other comfort measures such as massage, heat or cold, counter pressure, the birth ball, warm bath, or sitting in the shower.

Cleansing Breath

• Breatheinthroughthenoseasdeeplyaspossible,exhalefullyoutthroughthemouth.• Tobedoneatthebeginningandendofeverycontraction.

Slow Breathing

• Breatheinslowlyanddeeply,inthroughyournoseandoutthroughyourmouth.• Witheachslowbreathout,relaxyourshoulders,handsandface.

Pant-Pant-Blow

• Breathelightlyfor2-5(“hee”)breathsandthentakealongerslowerrelaxedbreath(“whoo”).“hee-hee-hee-hee-whoo”• Thelastbreath“whoo”helpssteadyyourrhythmandreleasetension.

Position ChangesPositions that you use during labour can help relieve pain and may also speed up labour by allowing gravity to help move the baby downthroughyourpelvis.Trychangingyourpositioneverythirtyminutesorso.Youcanstand,walk,sit,squat,kneel,lieonyourside, or get on your hands and knees, walk, rock or sway side to side. You can also lean on your partner, a birth ball, the wall or the bed. Do what feels comfortable and right for you.

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RelaxationAlthough relaxation is not something that comes naturally to everyone, it can be learned with practice. There are many ways to relaxanddifferenttechniquesworkfordifferentpeople.What’simportantisthatyoutrydifferentrelaxationexercisesduringpregnancy,soyouknowwhatworksforyou.Setaside10-15minuteseverydayandfindacomfortable,quietplacetopracticeyourrelaxationtechniques.Withregularpractice,youwillgetbetteratlettinggoofphysicaltensionandfeelingcalm.

Here are some relaxation techniques. You can change these techniques to make them work for you.

1) Touch/Massage:

Touchandmassagehelpsyoutorelaxtensemuscles.Therearedifferentways of being touched and practicing during pregnancy can help you figureoutwhatfeelsgoodtoyou.Yourchoicesmaychangeduringlabourso try them all.

Still touch: Your support person places a relaxed hand on the tense spot of your body while you let go of your tension.

Firm pressure: Yoursupportpersonpressestheirfingertipsortheirwhole hand on a tense area. As they stop pressing you respond by letting go tension.

Counter Pressure: Your support person presses on your lower back withtheirfistortheheeloftheirhandduringeachcontraction.Tellyoursupport person where and how hard to press.

Stroking:Torelaxandrelievepainbyyourself,trystrokingyourbellyincircleswithoneorbothhands.Yoursupportpersoncan also stroke your belly or any other part of your body.

Massage: Yoursupportpersonfirmlyrubs,stokes,orkneadsyourneck,shoulders,back,feetorhandsinawaythatfeelsgoodto you.

2) Focusing your Attention

Focusing your attention during labour contractions can help distract you from the pain of labour. You can use an external focal point such as a favourite photograph; a reminder of the baby such as a toy; an object in the room such as the window; or the face/eyes of your support person. You may prefer an internal focal point such as a relaxing memory or favourite piece of music that makes you feel good.

Some women can focus on the same things for many contractions while others need to change their focal points often. As you breathe and focus, the positive effects will carry you through your labour one contraction at a time.





3) Visualization and Guided Imagery

Visualization and guided imagery are techniques that help focus your attention on positive thoughts, relax your muscles and let your uterus do the work of softening and dilating your cervix. Some visualizations are planned while others happen naturally during labour. One example is to picture your contractions as a mountain that you climb up and down as the contractions come and go. Other women may picture the opening of their cervix as the baby presses down with each contraction. Another example is to picture in your mind a positive experience that you have had, or want to have, such as enjoying the sunset on the beach, or sitting in a beautiful garden. These techniques and others can be found on the internetasscripts,downloadablemp3s,onCDsinthelibrary(free)andare also available in stores.

4) Progressive Relaxation

Tensingofmusclesduringlabourcancausetirednessandafeelingofincreasedpain.Thistensioncanbuildupwithoutyouknowing it. Looking for and letting go of tension in one small area of the body works better than trying to relax the entire body all at once.

First, notice what tension and relaxation feel like. Find a comfortable position and tense up every part of your body; tighten everymuscleforabout5secondsandpayattentiononhowyoufeel(tense,cramped,anduncomfortable).Thenletyourbodyrelax,lettinggoofallthetension.Whilecontinuingtobreatheslowlyand easily in through your nose and out through your mouth, focus on your right leg. As you breathe in, tighten the muscles in your leg.Asyoubreatheout,letgoofthetensioninyourleg.Withthenext breath or two, do the same thing on your left leg. Repeat this exercise, on different parts of your body. Your support person can help you by telling you which part of the body to relax with each breath.

5) Passive Relaxation

Passive relaxation is an exercise that helps you relax by focusing your attention on releasing the tension in each area of the body. On thenextpageyouwillfindanexercisethatyoucanusetopracticepassive relaxation. Have your partner or support person read the exercise slowly to you in a calm and relaxed voice. If your partner or support person is not available, these techniques can be found as downloadable mP3s,onCDsinthelibrary(free)andareavailablein stores. This exercise works best if you know what tension or relaxation feel like so be sure to practice Progressive Relaxation first.





Passive Relaxation ExerciseFind a comfortable position. Lie on your side with plenty of pillows to make yourself comfortable or sit in a chair with your head and arms supported.

Place your hands at your sides, palms up. Close your eyes if you wish.

Now become aware of your breathing..... Focus on slowing down your breathing..... Your chest and abdomen will expand outward witheachbreath,likeaballoongentlyfillingwithair....

Imagine your ribcage moving out to the sides when you inhale.... and gently inward as you exhale....

Slowly take a deep breath in.... Pause for a moment.... and then exhale slowly. Let the tension melt away as you relax more deeply with each breath...

Continue breathing slowly and gently....

Now turn your attention to the top of your head. Feel the relaxation beginning at the top of your scalp, and spreading slowly downwards....

Even your ears are becoming relaxed and heavy.... Feel your eyebrows resting, gently resting downward.... Your forehead is becoming relaxed and smooth....

Allow your temples to relax... let your jaw relax by letting your mouth be open with your lips apart, or gently touching.... Allow your tongue to relax...

Feel your throat relaxing.... relax your cheeks, nose, and eyes.... Feel your eyelids becoming very heavy.... and very relaxed.... more and more relaxed.... enjoy the feeling of relaxation.

Now turn your attention to your neck.... allow a feeling of relaxation to begin at the top of your neck, and flow downward...

Feel the relaxation as your shoulders become relaxed and loose.... Let your shoulders gently sink downward.... as they become relaxed.... and heavy.... very heavy.... and very relaxed.... deeper and deeper.... relaxed....

Feel your collar bones becoming relaxed as your shoulders move gently back, and your chest widens slightly....

Allow all the muscles in your shoulders to feel smooth... and relaxed.... as the muscles give up their hold completely...

Notice your breathing once again... see how regular it has become... continue to take slow.... smooth.... deep breaths... Breathe in the feeling of relaxation... and breathe out any tension... your breathing allows you to become more and more relaxed.... deeply relaxed.....

Now turn your attention to your right arm..... Feel the relaxation flowing down from your right shoulder.... allow your upper arm to relax... your elbow.... lower arm... and wrist become loose and relaxed....Feel the relaxation flowing into your hand... Let all the tensiondrainouteachfingertipandflowaway....therelaxationspreadstoyourthumb...indexfinger....middlefinger...ringfinger...andlittlefinger....

Feel the relaxation flowing down your left arm... Let the muscles of the left upper arm relax.... Relax your elbow.... lower arm.... and wrist.... Feel the relaxation flowing down your left arm....Let the tension melt away.... imagine the tension flowing right out your fingertips...Allowyourlefthandtorelaxcompletely....relaxyourthumb...indexfinger....middlefinger...ringfinger...andlittlefinger....

Both of your arms are now totally relaxed... allow them to be free and limp... pleasantly relaxed...

Allow the feeling of relaxation to continue to your chest and stomach.... feel the relaxation there... becoming deeper with each breath....

Now turn your attention to your upper back... Feel the relaxation flow down your spine... relax your upper back... middle and lower back.... allow your back to relax completely..... Feel the relaxation in your whole upper body ....

Relax more deeply with each breath.... more and more relaxed.... deeply relaxed and calm....

Let your hip muscles relax.... Relax all the way from your buttocks, down the back of your thighs... relax the muscles on the front of your thighs... Feel the relaxation in your upper legs moving down to your knees... your calves.... your ankles.... and your feet.... allow all the muscles to relax and go limp....

Allow any last bits of tension to flow right out the bottom of your feet.... Feel the relaxation flowing through your body... From the top of your head... down to the bottoms of your feet.... become more relaxed with each breath.... enjoy the feeling of total relaxation.....

You are now as relaxed as you want to be.... Experience the feeling of deep relaxation... enjoy the feeling.... relaxed.... calm..... at peace

Focus on the feeling of relaxation throughout your body.... Notice your breathing.... Your relaxed muscles.... Your calm thoughts... Memorizethisfeelingsoyoucanre-createthisrelaxedstatewhenever you wish...

Enjoy relaxing for a few moments more....

Whenyouarereadytoreturntoyourday,reawakenyourbodyslowly... gently move your muscles... roll your shoulders slowly forward.... then slowly backward.... lean your head gently to the left... return to centre.... lean your head gently to the right... turn yourhead....Wiggleyourfingersandtoes....

Gently open your eyes.... Feeling alert... calm.... and full of energy.


breathing and relaxation

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