Alternative relaxation techniques
As the pregnancy
progresses and it seems that labor is approaching, it is only natural to
experience some fear and anxiety in anticipation of labor. Childbirth is called
"work" because it is hard, exhausting and painful work, but this work
is not what you should be afraid of. Since no two women experience pain in the
same way, now is the time to think about how you might respond to labor pains.
Relaxation, preparation and knowledge are important aspects of a positive birth
experience.
The following
relaxation techniques, which engage all of the senses, will help you and your
partner focus your energy on overcoming the pain so that your birth is as
positive and productive as possible.
Sight
What we see affects
our emotions and behavior. If what you see during childbirth is a relaxing
environment with soft lighting, lamps or candles (if allowed), you will feel a
sense of security, calmness and warmth.
The right environment
will also minimize distractions. You can bring photos that remind you of the
vacation spot. Also, you might consider hanging your baby's first clothes in a
prominent place so you have a motivational focus.
Sound
Music can make you
want to dance or fall asleep. Music therapy can be an effective tool to help
you relax and overcome cramps. You can hear sounds like ocean waves, birds
chirping, or a babbling stream to help you focus on the waves of your
contractions.
Many stores have a CD
section where you can listen to music and find the right type to help you
relax. Once you find music and sounds that you find relaxing, listen to music
throughout your pregnancy.
Smell
Some fragrances can
have a soothing and soothing effect. If you are planning to give birth in a hospital
or maternity hospital, you can bring home a few smelly items, such as your
favorite blanket or T-shirt.
Other aromatherapy
ideas include purchasing an electric diffuser, incense, or essential oils such
as lavender, sage, rose, or jasmine. Use lavender, bergamot, or geranium
essential oils to freshen the air and create a calm, relaxing atmosphere.
Taste
Most doctors agree
that eating foods rich in complex carbohydrates and B vitamins is beneficial in
the early stages of labor. However, opinions differ on diet during active
labor. Most women at this stage are not interested in food; however, you may
want to have nutritious snacks on hand to help replenish energy and reduce
anxiety and fatigue.
Touch
Women vary in the
types of touch they enjoy during childbirth. While the slight pressure may be
annoying for a woman, for someone else it may be ideal. You'll want to take the
time to try different types of massage, acupressure, hydrotherapy, and
reflexology to find what's right for you. To help the mother relax tense
muscles, the following types of massage are recommended.
- Gentle pressure: As contractions increase in intensity, you may notice
tension in your forehead, eyes, jaw, or arms. Light pressure, with or without
movement, can help the mother identify and relieve this tension. To release the
general tension, hug her tightly like a bear and let her release inside you.
- Kneading:
Slow rhythmic kneading is useful for relieving tension in the shoulders, hips
or buttocks. Grab the muscle between the base of the palm and closed fingers.
Gently squeeze, hold, then release and repeat as you move across the muscle.
The thumbs can be used with the base of the hand, but avoid being pinched by
the thumb and other fingers.
- Stroking: Press hard with your palm to move from shoulder to hip or hip to knee. Before one hand leaves the body, the other begins the second blow. Alternate hands while maintaining constant contact with the mother, moving slowly onto her back or thigh. The movement of the hand over the lower abdomen can be done by the mother during the contraction, as this is a natural reaction to rubbing the painful area.
- Counter-pressure: effective strong pressure on painful areas of the lower
back. Curl your fingers in your palm. Keep your wrist straight, use your
knuckles to apply pressure on his pain. Position yourself so that your body
rests on your hand to increase the pressure of the fist. The base of the hand
can be used for counter pressure, but it is uncomfortable on the wrist for a
long time.
- Hydrotherapy: Hydrotherapy is an increasingly popular method of relieving contractions. The pressure, pulse and warmth of the shower during the first stage of labor and the floating, weightless freedom of the birth bath during the second period help to move around during childbirth.
- Reflexology: Reflexology is the process of applying pressure or blows to specific areas of the foot to relieve pain or problems in other parts of the body. The theory suggests that the legs are the map of the body. Stimulation of the nerve endings sends messages to the affected areas and releases endorphins and monoamines that control pain.
Here are some common
methods you and your partner can try:
For a slow progressing labor
In a semi-lying
position on your back or sitting on a chair with your legs up, ask your partner
to take hold of fingers 2 and 3 of both feet. (The first finger is the thumb,
the fifth is the little finger). Squeeze hard and release several times at the
same time.
After a few minutes,
you will feel the warmth rising up your legs and reaching your pelvis. This
feeling can speed up labor. Once you feel this, ask your partner to continue
until you feel like you are in active labor again.
During active labor
In the same position,
have your partner press hard with his thumb into the center of each arc.
Slightly to the left and slightly below the arch of the right foot, and
slightly to the right and slightly below the arch of the left foot is the
diaphragm.
Press and hold at the
same time, alternating small circles or scratching across areas. This
reflexology point will help you breathe. Rapid breathing allows you to take
fuller and longer breaths, which allows you to relax, especially during
contractions.
Thoughts
The process of birth
certainly proves that the mind is one of the most effective painkillers
available. The more a woman focuses on pain, the more pain she will feel.
Hypnosis, visualization, and imagery are all methods that pregnant women use to
relieve pain.
Here are some ways to
use your mental energy to focus on having a baby:
- Quick Body Scan: Scan your body from head to toe to notice any tension,
then relieve tension with exercises such as head rotation, shoulder rotation,
arm and hand shake, ankle rotation and pelvic tilt.
- Progressive relaxation: start by relaxing the muscles of the head and face.
Release your lower back or neck, across your shoulders and arms, across your
chest, belly and back, down your legs to your toes. Inhale slowly, exhaling
more and more air with each exhalation.
Each time you relax a
muscle, focus on its position and the feeling of complete relaxation. The
thought of a soothing touch gently gliding from your forehead, up your hair, up
the top of your head, and down your body can help.
- Visual images: imagine a vacation spot: a sunny beach, a fireplace, a
bubbling stream or a clear lake surrounded by mountains. Use photos of your
favorite vacation spots to help guide you.
- Hypnosis:
With a little practice during pregnancy, women learn to relax deeply and
fearlessly so that the uterine muscles can work with minimal pain. Lessons,
videos, and tapes help women develop a conditioned response through which they
can create their own state of deep mental relaxation, physical relaxation, and
self-centeredness.