These tips to relax and breathe are about giving yourself the time to relax during your pregnancy, while also having a great way to prepare for the birth of your baby.
It’s not about just sitting back and watching a movie, it is about focusing on your body and become more aware of what it feels like when it is relaxed. Pregnancy is a good time to become aware of your body and to learn how to relax and how to deal with any stress and anxiety.
Tips to relax and breathe in pregnancy
Where to practise? Anywhere you feel comfortable – bed, bath, sofa, birth ball, the loo, in the kitchen waiting for the kettle to boil…
How often? Practise every day if you can – just a few minutes will do the trick. And then use it if you are feeling stressed or anxious.
Simple and effective techniques you can try…
- Doing Nothing – close your eyes and just sit/stand for a few minutes. Let any thoughts come and go, just be aware of what it feels like to just sit still.
- Being Aware Of Your Body – Sit/stand for a few minutes and focus on how your body feels: as you sit/stand, of your feet, of your arms and hands, of your shoulders, of your jaw. Let go of any tension you might be holding on to.
- Being Aware Of Your Breathing – Close your eyes and take 5 slow, deep breaths: in through your nose and out through your mouth. Focus on how your body feels and become aware of where you feel relaxed and where you are holding tension. Let go of that tension.
- Be Aware Of How You Are Feeling – Acknowledge your emotions (stress, anger, fear, panic), focus on your breathing (slowly in through your nose and then out through your mouth) let your body calm and try to let some of the emotion ease.
You can count with each in-breath and out breath up to 10. Repeating this cycle 5 times, longer if you have the time and if it is helpful.
When you are ready to end your relaxation, become aware of how your body feels – ideally calmer and more relaxed – and then gently open your eyes again.
Tips for relax and breathe in labour
You can use relax & breathe throughout your labour – from early labour to giving birth – to be as comfortable as possible, to work with contractions, to give you more energy and to stay as calm, focused and relaxed as possible.
- As each big contraction begins, breathe in deeply and gently and then focus on your out-breath as your contraction builds. Keep focusing on your breathing throughout each contraction. As you breathe out, relax your muscles and let go of any tension.
- If you are feeling overwhelmed and panicky, focus on your breathing – slow your breathing with a calm, deep in-breath, followed by a long, relaxed out-breath.
Tips for relax and breathe with your baby
You can also use your simple relax and breath techniques when your baby is here, to ease any discomfort and to be as calm and relaxed as possible.
It is just about slowing down your breathing to a comfortable pace and relaxing your body, letting go of any tension – this can be help you heal, it can boost your energy, it can help to settle your baby and it can help with feeding. Relax & breathe doesn’t perform miracles but being relaxed and calm can make a huge difference.
To practise, develop your skills and benefit from relaxation and breathing techniques during your pregnancy, for your labour and birth and when your baby is here you can:
* use the Relax & Breathe Digital Course
*book a 1:1 consultation with me to ask questions and personalise your techniques.
Working with parents since 2002
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