Purpose of Relaxation Techniques
Relaxing is an active, conscious release of tension. Doing physical relaxation techniques which release the voluntary muscles helps to reduce physical tension, reducing pain. It also can lead to a feeling of emotional well-being and security; this in turn reduces anxiety, which reduces our sensitivity to pain.
When to Use Relaxation Techniques
During early labor, it is easy to remain relaxed. This is a good time to begin consciously working on relaxation to help develop a good pattern that will stay with you as labor becomes more intense.
The techniques can be used throughout labor.
Tension Hold and Release:
Beginning at your toes, and moving up to your head, flex each of your muscles in turn, making it as tight as possible, then relax it completely. This allows you to feel and recognize tension, and feel the relief of releasing tension. Begin with inhaling, then hold breath while tightening muscle, then relax while breathing out.
Passive Relaxation:
Focus attention on your toes and feet. Just let go. Think how warm and relaxed they are. Focus on ankles and calves, think how loose and comfortable they are, and so on, up to your head, relaxing and releasing tension. Do deep, abdominal breathing.
Roving Body Check:
Breathe in, choosing a muscle to focus on. Breathe out, releasing all the tension in the muscle with the exhale.
Touch Relaxation:
During labor, it’s wonderful if the partner can see where the mom is holding tension (e.g. jaw, eyes, hands, or shoulders) and touch her there to encourage her to relax: he might just rest his hand there, or stroke lightly, or do a firm massage. This is most effective if you’ve practiced in advance. Practice tensing muscles, then having him touch the muscle. You release the tension, imagine that it’s flowing out of your body through his hand. When you begin practicing, tell him which muscle you are tensing. When you have practiced more, try playing a game, where he has to guess which muscle you are tensing.
Practicing Relaxation Techniques and Breathing Techniques before Labor
When practicing these techniques the first few times, make your environment as conducive as possible: dim lights, soft music, no interruptions. As you become more familiar with the techniques, and better able to reach a relaxed state, try using them in different positions, doing them while actively doing other activities (driving, cooking, talking on the phone) and when feeling stressed.
These techniques are helpful not only during labor, but in all of life.
To help yourself remember to practice techniques, set up cues. When waking up in the morning, do passive relaxation. When your partner’s had a hard day, use touch relaxation. And so on.
Relaxing is an active, conscious release of tension. Doing physical relaxation techniques which release the voluntary muscles helps to reduce physical tension, reducing pain. It also can lead to a feeling of emotional well-being and security; this in turn reduces anxiety, which reduces our sensitivity to pain.
When to Use Relaxation Techniques
During early labor, it is easy to remain relaxed. This is a good time to begin consciously working on relaxation to help develop a good pattern that will stay with you as labor becomes more intense.
The techniques can be used throughout labor.
Tension Hold and Release:
Beginning at your toes, and moving up to your head, flex each of your muscles in turn, making it as tight as possible, then relax it completely. This allows you to feel and recognize tension, and feel the relief of releasing tension. Begin with inhaling, then hold breath while tightening muscle, then relax while breathing out.
Passive Relaxation:
Focus attention on your toes and feet. Just let go. Think how warm and relaxed they are. Focus on ankles and calves, think how loose and comfortable they are, and so on, up to your head, relaxing and releasing tension. Do deep, abdominal breathing.
Roving Body Check:
Breathe in, choosing a muscle to focus on. Breathe out, releasing all the tension in the muscle with the exhale.
Touch Relaxation:
During labor, it’s wonderful if the partner can see where the mom is holding tension (e.g. jaw, eyes, hands, or shoulders) and touch her there to encourage her to relax: he might just rest his hand there, or stroke lightly, or do a firm massage. This is most effective if you’ve practiced in advance. Practice tensing muscles, then having him touch the muscle. You release the tension, imagine that it’s flowing out of your body through his hand. When you begin practicing, tell him which muscle you are tensing. When you have practiced more, try playing a game, where he has to guess which muscle you are tensing.
Practicing Relaxation Techniques and Breathing Techniques before Labor
When practicing these techniques the first few times, make your environment as conducive as possible: dim lights, soft music, no interruptions. As you become more familiar with the techniques, and better able to reach a relaxed state, try using them in different positions, doing them while actively doing other activities (driving, cooking, talking on the phone) and when feeling stressed.
These techniques are helpful not only during labor, but in all of life.
To help yourself remember to practice techniques, set up cues. When waking up in the morning, do passive relaxation. When your partner’s had a hard day, use touch relaxation. And so on.
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