Do you know someone who needs relaxation tips for giving birth? They may want to read this article.

I remember that cold winter night! I was in labor, preparing to give birth to our third child. We had “camped out” in our friend’s basement so our two young boys could stay with them when we needed to go to the hospital. My husband and I played Scrabble and kept watch over our sleeping boys as we timed contractions, which continued through the night. I paused the game to breathe through the contractions or walk around as they got stronger and closer together.

When it was time to go to the hospital, we walked out into the Maryland cold, starry night. The next contraction was upon me before we made it to the car. The cold air made it the most intense contraction I had experienced so far that night. My husband quickly got me settled in the car and went a little too fast on the way to the hospital, fearing I might have to give birth in the on the way. We made it to the hospital with nearly an hour to spare. On December 1^st, at 6:00 am, our daughter was born. We rejoiced in her birth! 

I was thankful I had learned breathing techniques that helped me to relax and deal with discomfort and pain during the birth of my children. I had the mindset that pain was a side effect of the normal process of giving birth. I wanted to cope with it in a natural way so that my baby and I would have the best possible outcomes from the birth experience. 

Psychological preparation, having support, controlled breathing, and other relaxation techniques can help a woman when giving birth.

Psychological Preparation

Mindset is extremely important. For most women, labor is hard work. It takes hours to days to complete the task. Expect pain as a normal process of giving birth. Prepare with natural pain management strategies. 

Women must rely on their inner resources to get through labor. Obtain knowledge about the labor process and honestly discuss the wide range of risks and realities with your midwife or your health care professional to build up your inner reserve.

Support

The husband, or another woman- like a midwife or doula, provides continuous support by his presence; emotional support in the form or encouragement or reassurance and/or physical support in the form of touch, massage, heat or cold therapy.

Childbirth classes are taught to pregnant couples, so they have an understanding what birth is like in that atmosphere. Usually, they have a tour of the facility. 

Be willing to ask your support people for help and express your preferences in a birth plan and while giving birth.

Controlled Breathing

Breathing is the single most effective tool for coping with the extreme pain of labor. Deep breathing helps our brains release calming hormones into our body to temper the perception of pain. Learning how to breathe properly is a way to manage pain, anxiety, and fear when giving birth. You can alter your breathing speed, depth, and rate to create a sense of calm and focus. 

Types of patterned breathing:

• Slow, deep, belly breathing- This is the only type of breathing I had during my first experience of giving birth because my son came 3.5 weeks early and I only had one childbirth class. It was a great technique that I was able to use with much success. 
• Light accelerated breathing- I used this breathing pattern of breathing in and out lightly through my mouth when I wanted to push but shouldn’t because my body wasn’t ready yet. 
• Transitional breathing is when you combine light breathing with a deep exhale (hee-hee-who).
• Cleansing breathing is slow, deep, belly breathing that really helps manage stress and anxiety. Breathe in deeply through your nose and really focus on emptying your lungs completely. 
• Paced breathing techniques- control the length of time you inhale, hold, and exhale while you are breathing. 4-7-8 is inhale 4 seconds, hold 7 seconds, and exhale 8 seconds. Box Breathing is when you inhale, hold, and exhale for the same lengths of time. Many people do a 4-4-4 pattern with this type of breathing.

Other Relaxation Techniques

• Massage and acupressure point massage can be helpful to help relieve discomfort. 
• Aromatherapy can be effective in reducing fear and/or pain while giving birth. Studies have shown Chamomile and Clary sage essential oils were shown to relieve pain. 
• Herbs for pain relief in labor include Black cohosh (possible hepatotoxicity concerns), California poppy (sedating at high doses), Cramp bark, Motherwort, or Passionflower. 
• Have a focal point.
• Have music that is calming to you and fits your personality. Even nature-themed soundscapes can help you focus and decrease your anxiety while giving birth. 

Bring your own lighting! Especially in hospital situations, lighting can be too bright. 

Action Step

Psychological preparation, support, and relaxation techniques all play important parts in giving birth with the best possible outcomes to the experience. Be prepared when you give birth and share this with anyone you know who is planning their birth experience. 

May God bless you on your wellness journey!

Joni

P.S. What relaxation tips do you have for a pregnant woman who will be giving birth?