As an expectant mother, you need to set aside time for yourself. Pregnancy relaxation techniques can help to center you and can be used to better your life, long after your bring your new baby home. There are various methods you can employ but all of them may not work for you. Try a number of them to find the ones that are of the most benefit to you.
Practice pregnancy relaxation for at least 10 minutes a day, preferably twice a day, if you can fit it in. It may take you a few weeks to get into a routine, but once you do you will be glad you did. It will make the nine months that you carry your infant easier to deal with because the stress will not overwhelm you. Once you become proficient at these strategies, you will be able to do them anywhere.
Deep breathing is a pregnancy relaxation technique that you may have been doing long before you found out that you were expecting. It is simple to do and will melt anxiety and stress away. Breathe in slowly for a count of eight and then, through half closed lips, exhale to a count of eight. Make sure to keep your breathing light and that your breaths remain high and soft in your throat. Repeat a few times. Pregnancy relaxation can also involve relaxing muscle groups to release tension. You can use this technique both at home and when you are sitting at your desk at work. In this case, you release tension in various areas of the body in a sequential form. Pick a specific muscle in your body, tense it up and then release until the point where you feel in control of that particular muscle. Repeat this sequence with other muscles throughout your body. If you encounter a resistant muscle, place it into a position where it must relax. This technique will help you when you go into labor. You will be able to voluntarily relax your body, while your uterus is contracting involuntarily.
Once you have relaxed the muscles in your body it is time to give your mind the same solace. Meditation will accomplish this for you. Sit in a quiet place where you will not be disturbed. Get comfortable, body and mind. Let all of your muscles release any pent up tension they are holding onto. Breathe as regularly as possible through your nostrils. Create a personal mantra for yourself and repeat it over and over again in your head. It could be one word, a few words, or a sentence. Chant it in such a way that it falls into rhythm with your breathing patterns. Refuse to let any negative thoughts into your consciousness. If they do sneak in, refocus them and send them away.
Once your mind has found its way into a deep meditative state, your blood pressure and heart rate will both drop. This will improve your sense of calm and well-being.
By Andrea Avery
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