Relaxation during Pregnancy
by Donna Thomson
During pregnancy the body and emotions go through a lot of adjustment so it's important to support these changes by doing what you can do relax mentally and emotionally, as well as physically.
In the first trimester relaxation will benefit you because your hormones are adjusting and your blood supply is increasing which is very draining on your system. You are likely to be tired and when you are tired, the emotions are more 'raw' than when you are well rested. There are also many things to come to terms with during the first few weeks of pregnancy which can be stressful even for planned pregnancies - it's a life-changing time. If you're suffering from morning sickness (which for some should be called all-day-sickness) you will benefit from getting as much rest as possible too.
Later in the pregnancy the additional weight "out the front" will lead to an adjustment of your centre of gravity and as you start to lean back for balance, you may experience backache. You can also experience aching joints, caused not only by the weight you are carrying but due to the hormones that loosen up the ligaments in preparation for the birth.
It's not supposed to seem all gloomy though - this is a special time! This is why I'd like to share a range of relaxation tips and techniques so you are not only able to cope with the changes but to celebrate this time with a bit of pampering.
Listen to your body
In pregnancy it is likely that your daily routines will start to change. You may cut back on some things, including work, and have extra time where you just need to relax. You may start to have more outings buying things for baby and do things like go out for lunch with family or friends. You may however find that your stamina isn't great and you get tired much quicker, especially later in the pregnancy. So look after yourself. Take your cues from your body and emotions and don't try to push yourself to your usual limits. Sit down for 5 or 10 minutes whenever possible and try to avoid the shops at busy times when you may get stuck in long queues - I used to get very faint after only a short time waiting at the checkouts.
Elevate your legs when you get a change to sit or lie down for a while. If you are working through your pregnancy, is there somewhere you can go to put your legs up on your breaks and even have a brief nap?
For those of you who fly through pregnancy without battering an eyelash I envy you! For me, pregnancy is full of ups and downs and I expect that it may be that way for many other mums-to-be too.
Watch your posture
Supporting your posture will help reduce backache. If you sit at a desk for your job or spend a lot of time on the computer, make sure you have a suitable chair with a good backrest. I found a great alternative was to sit on a fitness ball whenever I was at the computer. If you plan to have an active labour then getting used to sitting on a fitness ball will benefit you at that stage too.
Tuning in - or should that be "tuning out"?
If you don't already have a CD with nice relaxing instrumental or nature music then I recommend that you purchase one or more to help you unwind. I find that listening to music allows me to float away and distracts me from the usual plethora of thoughts I would encounter if I just tried to lie down and relax. Listening to music via headphones tends to keep other distracting noises out, especially if you've got other children (just make sure someone else is keeping an eye on them!), barking dogs and so on around you.
Playing music so it floods through your home can also help uplift your general mood if you are not feeling the best. Baby may even enjoy it and it's said that they can recognise music, voices and so on that they've become familiar with during pregnancy. In that sense, you may have a tool to help baby relax after he or she is born. Anyway, back to the mum-to-be...
Zenning it
What better way to relax the mind and body than to "go zen" with some meditation, visualisation or contemplation? Meditation comes in many forms but the basic premise is that you quieten the mind and just connect with the present moment. If you have tried meditation and feel it isn't your 'thing', you can get guided meditations on CD that may help you lead into that calm, quiet place.
Visualisation is slightly different because you are not totally stilling the mind but visualising scenes and experiences that are peaceful and even insightful. During this time, your mind has a chance to release the logical, day-to-day thoughts and flow with its creative and intuitive side. Again you can access guided visualisations or simply imagine yourself being in a favourite location such as the beach, in the mountains, in a peaceful garden and so on.
Contemplation is again similar to the above but you can do this with your eyes open. Nature and the sky (night or day) is a wonderful facilitator of contemplation so find a place to sit outside, to relax and observe, wonder and be peaceful.
For more information including meditation tips, techniques and guided journeys, see our Relaxation and Meditation articles.
Breathe in...breathe out...
Focusing on your breathing is very calming and is usually the lead-in technique to help you with the above techniques of meditation and so on. However, you can also benefit from focusing on your breathing at any time of day. If you are feeling at all stressed, spend a minute or so just observing your breathing. You can begin with 2 or 3 deep breaths but then let your breathing return to its natural rhythm and just feel the air coming in a and going out. As the air comes in, visualise it as calming white light and as you breathe out, visualise all negativity and stress draining away.
Exercise - are you kidding?
Gentle forms of exercise can actually help you to relax. A nice walk in the early evening can help you distress. You could do some gentle stretches that help to limber up your body and encourage it to cope better with the added stresses. There are even pre-natal yoga classes that you can attend which also have the benefit of preparing you with breathing and physical postures to help with labour and birthing. Just make sure not to overdo it and don't start up a big exercise routine if you haven't been exercising before pregnancy. Start with the gentle 5 minute walks and steadily build up to half an hour or so. If you've maintained a high fitness level before pregnancy then of course you may be able to handle more of a fitness routine. See your doctor or a trainer with experience in pregnancy exercise for more information.
Anti-gravity techniques
What I mean by that is get into the water. I used to have two baths a day just to enjoy that lovely weightless feeling. Getting out was another matter though! A nice deep bath is very relaxing for the body and by lighting some candles, listening to soft music and wafting the lovely scent of lavender through the bathroom (add some lavender essential oil to water in an oil burner), you can drift off into relaxation in no time.
How about going swimming regularly for your gentle exercise and benefiting from the weightlessness at the same time? You may be able to find an aqua aerobics class for pregnant women or approach a normal aqua aerobics instructor and ask if they can adapt the techniques for you during classes.
Tips for a restful night's sleep
You may think that the sleeplessness starts after baby is born but there are several things that may keep you from sleeping well during pregnancy. You may experience more vivid and emotional dreams due to the hormones and the changes you are dealing with. You'll start to find as baby gets bigger that he or she will start their active times when you try to relax, so you'll be kicked and poked from the inside while trying to drift off to sleep. Then, just to top it off, you'll find you can no longer sleep in your favourite position because of a foot in your ribs or just because the weight of baby presses on nerves and your spine if trying to lie on your back. So here are some tips to try and get the best sleep:
- Lie on your side with a pillow under your tummy and one between your knees.
- Try to get a bit of rest during the day so you are not over-tired in the evening.
- Don't drink tea or coffee before bed (if it doesn't keep you awake it will certainly keep baby awake and kicking).
- Go for a walk in the late afternoon/early evening.
- Do another technique from this article to relax before bed such as a warm bath, listening to music, meditation, massage and so on.
Pamper yourself
To me, pampering, especially during pregnancy, is something that we all deserve so it shouldn't be something that comes last on your list. If any time in your life deserves pampering, it's during pregnancy. You will have a full-on few years ahead with baby and toddler to take care of so make the most of this time!
Some ideas for pampering include:
- a manicure or pedicure
- a massage
- a haircut
- lunch with friends you haven't seen for ages
- a weekend retreat
- dinner with your partner
- going to the movies
- or reading a book in your slippers while sipping a cup of hot chocolate!
Journaling
To help you work through the emotions associated with pregnancy as well as life in general, try writing in a journal. Doing this is the evening can help you get the nagging thoughts out of your head and have a better night's sleep. It can also be a record of your pregnancy - your feelings, plans, ideas, expectations, hopes, dreams and so on.
Healing hands
Even though this was mentioned under pampering, massage is something that even your partner or any other children can do to help you relax and release stress and tension. A head, neck and/or shoulder massage is great for tension relating to work and other stresses of the mind. A back rub can help with the stress on your body related to carrying the baby, while a foot massage (reflexology) can not only relieve your aching feet but give an all-over boost as there areas in your feet that relate to your whole body. It's not recommended that the tummy is massaged though.
Heatpacks can also help relieve things like backache but be careful not to place anything too hot against your tummy.
The final words of advice...
Maintaining your general health, relaxation and gentle exercise will contribute greatly to a positive pregnancy experience. Sleep whenever you can - sleep is precious and will help your body, mind and emotions to cope better overall. Also drink plenty of water and eat several small healthy meals throughout the day with low GI (complex) carbs and low-fat protein sources to keep your blood sugar stable - you don't want any dizzy spells. Don't forget those pampering sessions too!
I hope these techniques will help you find some relief and remind you to take care of your mind and emotions as well as your body during this special time.