Relaxation Techniques
For Labour and Early Postpartum
Learning how to relax your body throughout pregnancy can be such a helpful tool for managing labour and for recovery in the early postpartum and parenting journey.
People who practice relaxation and breathing techniques regularly are more likely to use these skills in labour and often report feeling a greater sense of control and increased confidence in their body’s ability to cope.
There are many benefits to learning relaxation techniques, but the three I would like to highlight today are:
Conserving energy
It’s common for people to actively tense their muscles during contractions unless they are consciously thinking about releasing tension. Over time this increased tension creates more discomfort and wastes energy. Learning how to release the physical tension in your body during pregnancy will allow you to apply the same skills and techniques when you’re in labour.
Reducing fatigue
Practicing relaxation techniques will also help to calm your mind and reduce stress. When your body is calm it reduces the amount of stress hormones (called catecholamines) released into your blood stream. High levels of stress hormones, also referred to as our fight or flight response, can decrease the efficiency of the uterine contractions and slow labour down and increase pain. Breathing and conscious relaxation distracts the mind and allows you to be more focused and present in the moment.
Creating a sense of calm/reducing stress thereby reducing pain perception.
Finally, relaxation techniques used in labour can change how your brain perceives pain. A body that is relaxed experiences less tension and muscle fatigue. Increased oxygen to the muscles allows your body to work more efficiently.
Practicing passive relaxation
In the video, Jen, from FITMOM Durham, walks you through her favourite type of relaxation exercise: Passive Relaxation. By focusing on different parts of your body and releasing with intention, you can achieve a state of deep relaxation.
Find a comfortable position for your body and create an environment that feels warm and calm. We encourage you to turn the lights down low, gather extra pillows for support and if you enjoy soft music, play it in the background.
Learn how to relax your body during pregnancy and then apply these techniques during labour to help reduce pain and make labour more manageable.
Join our series of FITMOM 2B classes to connect with other pregnant people in your community and receive expert instruction for a fun, safe and effective workout.