Things You'll Need:
- Birth coach
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Step 1
Begin practicing relaxation techniques during the first trimester of pregnancy. Concentrate on relaxing all the parts of your body. Get in a comfortable position, sitting or lying down with your eyes closed. Starting with your neck, jaw and shoulders, tighten each muscle group as you work your way down the body. Tighten each muscle group and hold the tension for 10 seconds before releasing slowly. (You can also work your way up the body if you want, tensing your toes first.) If you practice this progressive relaxation technique throughout your pregnancy, by the time you go into labor, you should be able to tell the difference between tense and relaxed muscles so that you can release any tight muscles between contractions.
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Step 2
Practice patterned breathing. Whether you breathe deeply through your diaphragm or take quick, shallow breaths, the steady rhythm of your breathing can have a calming effect that relaxes you during labor. Proper breathing also provides the body with more oxygen, giving you more energy and strength to push harder. Take a deep and relaxing breath at the beginning and end of each contraction. Slow breathing can help when contractions begin to get intense. During the active phase of labor, many women find it helpful to breathe in and out rapidly through the mouth. Even at this point, breathing should be shallow and light, not heavy. If you have the urge to push but it is still too early, pant, blowing lightly. When it is time to push, hold your breath for five seconds and then breathe deeply in and out before pushing again.
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Step 3
Distract your attention by filling your mind with positive images. Imagine yourself walking along a sunny beach with cool ocean waves gently splashing at your bare feet. Visualization can help reduce anxiety during childbirth.
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Step 4
Have your birth partner perform massage during your labor. You may ask your coach to rub your belly or massage your hands, feet, legs or back to relieve discomfort and pain. Lie on your side, bending the top leg at the knee. The massager should use long, gentle strokes, yet apply firm pressure.
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Step 5
Attend Lamaze childbirth classes (see Resources below) in your latter weeks of pregnancy to learn more about breathing exercises, relaxation and visualization techniques and massage. You'll not only learn from the instructor's training and experience, you'll get hands-on practice for some of the techniques. Lamaze classes allow no more than 12 couples to be enrolled at one time. A minimum of 12 hours of instruction is provided by Lamaze Certified Childbirth Educators.
