It’s estimated that one in five pregnant and postpartum women experience some form of anxiety. Here are some simple techniques to relax your body and mind.
DEEP BREATHING
Deep breathing exercises – such as diaphragmatic or belly breathing – can induce relaxation by slowing down the heart rate and promoting a sense of calm. And as an added bonus, it can also be helpful during labour and delivery! Find a quiet place to sit or lie down; you can use cushions or pillows for support if you need to. Close your eyes and inhale slowly and deeply through your nose for four counts. Focus on filling your lungs with air and imagine your belly rising. Then exhale through your mouth, letting the air out slowly and completely. As you exhale, imagine releasing any tension or stress you may be feeling. Repeat this process for several deep breaths.
MINDFULNESS MEDITATION
The goal of meditation is to focus your attention on the present moment and minimise random thoughts about the past or future. Meditating during pregnancy can help calm the mind and help prepare you mentally and emotionally for birth. You can try guided meditations specifically designed for pregnancy (Google or your phone’s app store will bring up a bunch of options), or just sit quietly and focus on your breath and sensations in the body.
YOGA
The gentle stretches, breathing exercises, and mindfulness of yoga has promoted relaxation and body awareness for hundreds of years. Just a single session of prenatal yoga has been found to reduce anxiety around childbirth in low-risk mothers. And for pregnant women with diagnosed depression, yoga has been shown to reduce depressive symptoms and anxiety. Look for classes specifically designed for pregnant women – the forms most suited to pregnancy are Hatha yoga (which is slower paced), or Iyengar yoga (which uses props for support). Or if there’s not a class in your area, try following a prenatal yoga video online.
PROGRESSIVE MUSCLE RELAXATION (PMR)
This technique involves sequentially tensing and then releasing different muscle groups in the body to promote physical and mental relaxation. Start from your toes and work your way up, consciously tensing and then relaxing each muscle group. Pay attention to the sensations of tension melting away as you release the muscles. The theory behind PMR is that you can’t have the feeling of relaxation in your body at the same time as anxiety symptoms.
MASSAGE
A prenatal massage can help reduce muscle tension, promote relaxation, and help with insomnia during pregnancy. When done correctly and effectively, pregnancy massage can help to reduce stress hormones within your body, reducing feelings of anxiety. Look for a licensed massage therapist who specialises in prenatal massage. Other techniques such as acupressure and reflexology can also be beneficial for specific areas of discomfort.
CALMING MUSIC
Listening to soft, calming music or nature sounds can create a peaceful atmosphere. Choose music that soothes you – instrumental music without lyrics, or classical music, can be particularly helpful for relaxation as the absence of lyrics allows you to focus on the music itself and helps create a tranquil atmosphere. Create a dedicated time each day to listen and unwind.
WARM BATH
There’s nothing better than a warm bath to soak your stress away. Add in your favourite pregnancy-safe oil or soak, close your eyes and enjoy – check out pgs 34–35 for some soothing bath essentials. One thing to remember is to make sure the water isn’t too hot, as this can raise your core body temperature, which could be dangerous for your developing baby. Test the water before you hop in – it should be warm enough that you can sit down straight away and not go inch-by-inch because the temperature is too hot. And then … Enjoy!
It’s important to talk to your LMC, GP, or other healthcare provider before trying any new relaxation techniques during pregnancy, especially if you have any medical conditions or complications.
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