From Pregnancy to Delivery - Classic Pregnancy Library

Author: (English) Heather Welford
Publisher:
Publish Date: 2006-05-01
Features: Practice relaxation techniques Relaxation techniques are very simple; the key is to set aside time for them. Relaxation doesn’t necessarily have to be done at the same time and place every day, but if you can make it a routine, it may be easier to stick with it. If you miss a day, you might feel even more out of sync. You could practice relaxation exercises 15–20 minutes earlier than usual in the morning, or schedule them after work when you get home, or right after taking a shower. The small techniques on pages 12–13 are suitable for the entire pregnancy. In the later months, if the pregnant woman finds side-lying more comfortable, she can adopt this position more often. Gradually and gently ease out of the relaxation pose. If you want to stretch your body, you can yawn, stretch, or move your limbs. This method can also be used to calm the pregnant woman’s emotions during daily situations when she needs to stay composed. Whenever and wherever you feel tense, focus on slow, rhythmic breathing—inhale through your nose and exhale through your mouth. Release tension in your shoulders by contracting and relaxing them, while clenching and then releasing your fists. If you want to speak, try to use a gentle, slow tone. This quick relaxation method is very effective during pregnancy and childbirth. It can also be used after childbirth, especially when the baby is crying a lot or not sleeping at night. These techniques can help you relax slightly, preventing heightened tension between mother and child and avoiding the situation from getting out of control.