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Preparing for Birth

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Relaxation

• Having a baby can be a stressful time for new parents and also for parents who have other children.

• Relaxation is a skill that can be learnt which will help reduce the stress of pregnancy, birth and the early post-natal period.

• Relaxation is particularly useful when you have trouble falling asleep, or when contractions are coming quicker, before a vaginal examination, or if you feel at the end of your tether with a crying baby.

This leaflet will give you some information on how you can learn different techniques, which will encourage you to ‘let go’.

TOP TIP: Quicker you let go, quicker your labour and birth will be.

Relaxation skills include

• Breathing techniques• Relaxing muscle groups to release tension• Massage and touch• Visualization

All these skills need practice to be effective.

Learn to relax

• You can relax anywhere as long as you have somewhere to rest your head and your body is supported. Your legs, feet and head must feel comfortable which will allow the muscles to relax.

• Find a comfortable position where you can ‘let go’.

• You may find it useful to sit in a comfortable chair with pillows/ cushions for support or lean over a birth ball/ bean bag with your head resting on your arms. (see illustrations at the end of the leaflet for further comfortable positions)

• Play some soothing music, this will distract you from any nearby disturbances.

• Once comfortable, close your eyes and start to ‘let go’.

• The whole exercise should take about 15 minutes. Do not rush. Enjoy being relaxed.

Breathing technique

• Breathe slowly in through your nose - let the Air fill your lungs (don’t suck in air).

• Breathe out through your mouth. Make the breath long as if blowing up a balloon

TOP TIP: • Relax a little more on each out breath by bringing

your shoulders down, releasing any tension from your body.

• Be aware of your breathing in/ out. Not too deeply, not too shallow. Not too fast. Slow rhythmic breathing will enhance your relaxation.

• At the transition stage of labour or at crowning of the babies head, short blowing breathing (like blowing a candle out) can be useful.

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Relaxing muscle groups to release tension

Some women practice this method of relaxation before they go to bed which enables them to have a better nights sleep.

• As you tighten each muscle group notice the feeling of tension. When you release the tension then notice the different feeling – It is the feeling of ‘letting go’.

• Work through the parts of your body as follows.

TENSING then RELAXING

Right hand – Make a first. Clench your muscles really tightly. Hold for a few seconds and notice how that feels. Then release the muscle tension and relax. Concentrate on the tension flowing out of your hand and being replaced with a warm feeling of relaxation.

Left hand – Repeat above instructions. Keep breathing gently in through your

nose and out through your mouth and with each breath you become a little more relaxed.

Arms- Bend both arms at the elbow and push into what ever you are resting on chair/ birth ball/ bean bag). Feel the tension in your arms, feel your muscles tighten and concentrate on what you are feeling. Then release the tension, put your arms down and let the tension flood out and be replaced with warm relaxation.

Notice the feeling of relaxation on your arms. Enjoy that feeling. As you breathe on and out you become more and more relaxed.

Forehead – raise your eyebrows really stretch the muscles then release and relax them.

Face – screw up eyes and clench teeth, hold on tension for a few seconds then release and relax.

Neck – put your chin on your chest, feel the tension and tightness then relax.

Shoulders - squeeze your shoulders up to your ears in a ‘shrug’. Hold it for a few seconds. Feel the stretch and tension. Then relax.

Chest - Squeeze shoulder blades together, and then relax.

Stomach - Tense the muscles in your stomach as if you were about to be hit. Then relax them.

Bottom and pelvic floor – Clench your buttocks and pelvic floor

(as if you are trying to stop yourself from passing urine). Hold for a few seconds then relax.

Legs - lift your legs and point your foot towards you to flex the muscles in the legs. Then relax them.

Now feel how your whole body is completely relaxed. Remember to breathe slowly in through your nose and out through your mouth, dropping your shoulders each time you breathe out.

Just enjoy the feeling of complete relaxation for a few minutes.

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Massage and touch

• Massage and touch can enhance relaxation.• Some women like to be touched in labour this

makes them feel safe and calm.• Some women welcome massage in labour. At the

end of this leaflet you will see some photographs of simple massage techniques. It would be useful to practice these before you give birth.

A few tips on how best to use massage and touch

• The person giving the massage must feel relaxed.• The massage should be smooth and continuous.• Feedback from the person being massaged is

important, this will ensure the massage being given is in the right place with the right pressure.

• Oil can be used to avoid friction but it is not essential. A base oil such as a sweet almond or a vegetable oil or even simple cooking oil can be used. If you want to use aromatherapy oils you should contact a qualified aromatherapist.

• The massage should be enjoyable but if not, it may be best to stop. Being touched on the brow, sides of the eyes, back of the neck and shoulders can help you relax.

Visualization

Visualization can relax the mind. Some women find visualization takes their relaxation a step further.

• Once you are relaxed start to imagine something in your mind that makes you happy.

• This could be thinking about your baby. How warm and safe she or he is in the womb.

• Watching a flower open. See how each petal slowly unfolds.

• Lying on the beech, feeling the warm sun over your body, hearing the sea.

TOP TIPSKeep relaxed in between contractions. This will help preserve your energy and you will feel energized for longer.

Don’t forget to use your TENS machine. This will encourage the production of endorphins which will enhance relaxation

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Tension is commonly felt in the shoulders. Massage of the shoulders help you relaxand prevent over-breathing.

Massage! Very simple very effective.

Comfortable positions for relaxation/ touch being used to help release the tension.

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Figure of 8 sacral massage to relieve lower back pain.

Comforting to have hips massaged.

Simple thigh and back massage.

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A simple back massage is especially relaxing. It generates a calming effect which allows energy to be conserved.

If legs are tense they may wobble. Thigh massage helps keep them warm and control the shakiness.

Just holding the foot steady or simple foot massage is warm and comforting.

Stroking firmly down the thighs helps.

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References

Nolan M. Antenatal education, A Dynamic Approach. Bailliere Tindall ISBN 0-7020-2279-9

Robertson A. the midwife companion, the art of support during labour. 2nd Edition. ISBN 0-9588915-7-6

Acknowledgments

Special thanks to Helen Altun and Midwife Ashley Horbury for taking part in this leaflets production.

Barnsley Hospital NHS Foundation TrustGawber Road, Barnsley S75 2EP

Tel: 01226 730000 Fax: 01226 202859Author: Susan Cooper Date originated: June 2010 Reviewed: February 2014 Next review: February 2017

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