Throughout your pregnancy you ought to take time out to properly relax at least once a day. When you take this time out you’ll find you’ll be more in tune with your body and your baby. This is hugely important during pregnancy and your baby’s birth for so many reasons.
Today our lives are so busy that we rarely take time out to properly relax. There is always something to do, somewhere to go and more often than not somebody expecting something from you.
When you’re not working or looking after your family, when you do find time to relax? You’re probably still doing something like cooking, walking, watching TV, reading or sport. Maybe you’re scrolling on your phone or iPad. Rarely do we actually stop, be still and do nothing.
If you don’t stop and be still until you go to bed you’re risking being out of tune with your body and your baby. Now you are pregnant you need to listen in. Listen to your thoughts, your worries and your fears, rationalise them and maintain perspective. Listen to how your body reacts in certain situations, do you feel tense, or any discomfort. IS your discomfort heightened by those thoughts?
Taking the time to tune into your mind and body can seem quite strange to begin with if you haven’t been used to it. Actually being still and allowing ourselves time to deeply relax can feel like a luxury in your hectic lifestyles. You may not even think you deserve to stop and do nothing. I’m here to assure you that you do, your growing another life in there. The thing is if you don’t do it now, how can you expect to be in tune with your baby and body during childbirth? And again once your baby is here.
This is where breathing for birth comes in. It doesn’t have to take up to much of your day, just 10 minutes here and there will have a huge accumulative impact on you between now and your baby’s arrival. Taking time out each day to breathe for your baby’s birth will make you stop and focus on you and your baby, it doesn’t have to be for long and you can do this anywhere, well almost anywhere!
Okay so I know you already know how to breathe, you do it instinctively and have done since the day you were born. Some people say that breathing is operated by the subconscious part of your mind. But what we are talking about here is purposeful breathing. Long, slowly, steady, deep breathes. Learning that you can control and manage your breathing, gain confidence in your ability to breathe purposefully, working with your body and your baby for deep relaxation during pregnancy. Will help you to achieve a calm confident birth on the day.
Breathing for Birth is good for reducing pain.
Practicing your breathing for birth for just 10 minutes per day will not only help you to deeply relax and connect with your baby but it will also help to reduce any pain or discomfort you may be experiencing during your pregnancy.
Here are just a few of the symptoms you might experience during pregnancy that deep relaxation can help you with:
- Persistent headaches
- Pelvic pain
- Indigestion and heart burn
- Morning sickness
Headaches can be brought on by a number of things, tiredness, stress and dehydration. The first thing you should do is make sure you’ve had plenty of fluids. Following that 10minutes of deep relaxation will help you to recharge your energy levels. If you think of your level of energy as a re-chargeable battery. This quick 10 minute of breathing for birth will re-charge you and help to restore the energy level, in turn helping to relieve the tiredness headache. This deep relaxation breathing for birth exercise will also help to remove any tension in your mind and body also easing a tension headache.
Pelvic pain is also known as pregnancy related pelvic girdle pain or symphysis pubis dysfunction. Pelvic pain is not harmful to your baby but it can be incredibly uncomfortable for you. It’s caused by stiffness in your pelvic joints or the uneven movement of your pelvis at the back or front. It can be uncomfortable and hinder your mobility in pregnancy. Affecting your movement walking, using the stairs cases and getting comfortable in bed. Pelvic pain comes in varying degrees and if you are suffering you should see your caregiver and asked to be referred to a specialist physiotherapist for treatment. Taking 10 minutes out to rest and deeply relax using your breathing for birth technique will help to reduce the discomfort and tension you feel in your body if you have pelvic pain.
Backache during pregnancy can occur when the ligaments in your body soften in preparation for childbirth, as the ligaments prepare for birth the joint of your lower back and pelvis may ache. You can ease this by avoiding certain movements like twisting round; lifting heavy objects, wearing heals, balancing out your shopping bags over both hands. Its important to make sure you get enough rest especially towards the end of your pregnancy this is another reason why your 10 minutes of deep relaxation using the breathing for birth excerise everyday is good for you.
Indigestion & Heartburn
Later on in pregnancy when your bump has grown and pressed on to your stomach you may find you have indigestion and heartburn. You may find you feel full, sick or nauseous and experience burping. Whereas heartburn is more of a strong burning sensation in your chest. If you find you are experiencing this kind of pain or discomfort your 10 minute deep relaxation exercise, breathing for birth will help ease the discomfort and reduce the pain.
Morning sickness occurs early on in pregnancy and generally lasts until 16-20 weeks. Its suggested that the sickness and nausea feeling is caused by a change in hormonal. Worry, stress, tiredness, anxiety can all heighten the symptoms of morning sickness making your 10 minutes of deep relaxation a day a sure fire way of reducing you symptoms and helping you to prepare for birth.
Suffering with constipation in pregnancy is common; it can be cause by the hormonal changes in your body. You midwife will advise you on up to date dietary advice but foods that are high in fibre, fruits and vegetables, beans and lentils along with plenty of water will all help ease your constipation. Along with this breathing for birth will help ease the symptoms that go with constipation, helping your muscles to relax and make your bowl movements easier.
All of these common aliments that affect many of us during our pregnancies can be eased by using you 10 minute deep relaxation excersie, breathing for birth. This technique can be used to ease discomfort, to reduce pain, to calm the mind and relieve your mind and body of tension making you feel altogether much better.
Breathing for Birth during Childbirth
Your breathing during your baby’s birth is one of things you can control. Whilst you have full control over your breathing you also have full control over the amount of adrenaline that pumps through your body. Dr Grantly Dick-Read discovered the fear-tension-pain cycle in the 1950’s. He claimed that when a person feels fearful they create tension in their body, in turn this tension creates pain. During this cycle the amount of adrenaline in your body increases. Your breathing changes and you start having short, shallow quick breaths that build up. Your blood and oxygen travel to all the parts of your body that you need for survival. This is called the flight fright freeze response, it’s a natural inbuilt survival mechanism that we all have. When your body is responding to flight fright and freeze response your uterus gets starved of blood and oxygen and functions poorly. This may stall or stop labour altogether.
With just 10 minutes of deep relaxation per day, using your breathing for birth you can learn to control your breath and therefore control the blood and oxygen supply to your uterus. So this makes breathing for birth an amazing technique to get to grips with. Just 10 minutes a day and breathing for birth will become second nature to you ready for the day your baby arrives. The more your practice this technique, the confidence you will have. Making one of the elements of birth that you can control work for you your control on the day rather than against you.
Breathing is good for distraction
You can only really focus on one thing at a time. Us females like to think we can multi task but really its just an illusion. We are really good at flipping very quickly from one thing to another. So focusing on your breathing during your baby’s birth will be hugely beneficial to you, as it will help to cause a distraction. Sometimes when we feel movement and maybe even discomfort in our bodies we tend to focus in on it, making it more noticeable, making to feelings bigger than maybe they need to be. Breathing for Birth will allow your body and your baby to move and create space for your baby to arrive without you over analyzing every single twitch and twinge your body makes. Leaving you relaxed and tension free.
Breathing maximizes the amount of oxygen in your body
Just 10 minutes a day breathing for birth will increase the amount of oxygen in your body. Increase the amount of oxygen to you and your baby. During pregnancy this will help you both to stay healthy. During birth breathing for birth will keep you calmer, more in control, more relaxed. All of this will transfer through to your baby in turn helping to keep your baby calm and relaxed too.
Let’s recap, just 10 minutes of Breathing for Birth per day will help you:
- Reduce pain and discomfort
- Reduce common pregnancy symptoms
- Reduce stress and anxiety
- Reduce tension in your body
- Reduce the amount of adrenaline in your body
- Reduce the need for intervention
- Distract you from any movement and discomfort during birth
- Allow you to focus
- Increase oxygen to you and your baby
- Help you remain calm
- Keep your body relaxed
- Make you feel more in control
- You can do this unaided
I think you’ll agree that Breathing for Birth is a simple but invaluable technique that you can get to grips with now and reap the benefits straight away and during your baby’s birth. The beauty of Breathing for Birth is that you can do it anywhere, anytime. Its easy to fit into your day.
You can download your Guide to Breathing for Birth and enjoy 10 minutes of blissful relaxation, you’ve earnt it mamma.