Relaxation techniques

You may be feeling some stress now - worrying about your health, your baby's health, labor, financial responsibility, the unknown. How you deal with stress is important.

Dealing well with stress can help you feel physically and emotionally healthy during pregnancy and labor. If stress builds up you can feel tired, anxious, have physical aches and pains, and have eating problems. If stress causes problems with your physical health, emotional well-being, or relationships, talk with your health care provider.

Learn relaxation techniques now that can help you throughout your pregnancy and be valuable during labor and birth. Relaxation techniques reduce stress and save you energy. During labor, they will help you work with your body rather than against it fighting contractions.

You and your partner or labor companion can practice them together now. Spend time practicing both relaxation and breathing techniques during your third trimester.

Relaxing the way you like best

What do you do to relax now? Curl up in a favorite chair? Listen to music? Wrap yourself in a favorite blanket? You know your body better than anyone else.

The way you relax now will always relax you. Plan on using this method, along with others, in labor.

Tense-and-release relaxation

Find a comfortable position, arranging pillows to support your head and legs.
Keep all your joints flexed and supported.
No body part should rest on another.
Take a deep breath and relax.
Contract the muscles of your forehead. Release.
Focus your eyes. Release.
Clench your teeth. Release.
Contract your jaw. Release.
Draw your shoulders up toward your ears. Release.
Make fists and straighten your elbows. Release.
Take a deep breath, expand your chest, and hold. Release.
Tighten your abdominal muscles. Release.
Squeeze your buttocks together. Release.
Tighten your pelvic floor muscles. Release.
Tighten your thighs. Release.
Tighten your calves. Release.
Point your toes toward your nose. Release.
Contract everything. Release.
Let your entire body relax.
- Breathe rhythmically and deeply.
- Rest this way for a few minutes. Your labor companion should notice how you look when you are relaxed.
Rise slowly and gently.

Relaxation from the inside out

Use your imagination to create or remember a place of safety and comfort.
Use music or a special scent to help you picture this place. Enjoy the pleasant feelings and sense of comfort.
Meditate on a word or sound, or focus on your relaxed, gentle, rhythmic breathing.

Relaxation from the outside in

Practice this with your labor companion:

Your companion touches your arm, or your leg, and you concentrate on relaxing the muscles being touched.
Release the tension in those muscles, and relax.
Your partner can firmly but gently stroke your muscles from the center of your body outward. Think of this touch washing away your tension and breathe in relaxation.

Positions for relaxation

To prepare for labor, practice relaxation in the positions listed in the Positions during labor and birth chart. Add other positions that you like.
Try relaxation in a favorite rocking chair or on your bed. Use pillows and your partner to support your body, and keep any part of your body from resting directly on top of another. Avoid lying flat on your back.