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The Impact of Relaxation Techniques on the Labour Experience

Labour is one of the most intense and transformative experiences in a person's life physically, mentally, and emotionally. For the purpose of this blog, we'll focus on the mental and emotional experiences during labour. From the excitement of welcoming a new baby into their life to anxiousness and fear of the unknowns ahead, emotions during labour create a journey in themselves. Relaxation techniques like the ones explored below can be useful tools in helping new parents tolerate these intense emotions.


Understanding how to manage stress and embrace relaxation can lead to more comfort during labour. This post will explore various relaxation techniques, their benefits, and practical tips for implementing these strategies successfully.


The Role of Relaxation in Labour


As much relaxation as possible is essential during labour. When a person relaxes, their body responds differently to experiences, such as contractions and emotions. Focusing on the pain and the strong emotions of labour can build into overwhelm, lowering the person's ability to tolerate labour as well. When we get overwhelmed the emotions and thoughts at play often have us living in the future or in the past instead of the present moment. For example, a labouring person who is focused on how strong the pain of the last contraction was while bracing for how strong the pain of the next one will be is existing in the past and future, instead of focusing on resting between contractions. Using comfort measures to relax can help build resilience to tolerate these experiences more effectively.


Relaxation techniques help lower stress hormone levels, promote calmness, and enhance pain tolerance. Below are a few different types of mental and emotional relaxation techniques and comfort measures.


Comfort Measures for Mental and Emotional Relaxation


Environmental Comfort


Creating a calming space significantly contributes to relaxation during labour. Some ideas to try might be:


Lighting: Soft, dim lighting can promote a soothing environment, reducing stress. You can also try turning off the main light to the room and using a small light projector that slowly moves different colours softly around the room.


Music: Depending on the atmosphere that new parents are going for, some might opt for a more calming playlist such as nature sounds or gentle instrumental songs. Others may want a more upbeat experience, opting for songs that make them feel more positive emotions.


Aromatherapy: Using essential oils in the delivery room has also been shown as an effective relaxation tool for new parents.


Mental and Emotional Relaxation Techniques


One of the most effective relaxation techniques for labour is controlled and mindful breathing. This method helps to manage pain and anxiety during contractions, allowing the mind to focus on the present moment.


Deep Breathing


Deep breathing encourages a slower, more rhythmic breath pattern that can immediately relax the body and mind. It is also important to do this mindfully, meaning you place every ounce of your focus on what your breath feels like coming into your body, and leaving your body.


Here is one way to practice deep breathing:


  1. Find a comfortable position, either sitting or lying down. Close your eyes if you are comfortable doing so, or soften your gaze if not.


  2. Inhale slowly and deeply through your nose until you feel your lungs fill to capacity (you should feel it in your abdomen).


  3. Hold your breath for as long as is comfortable, and then slowly exhale through your mouth, letting your abdomen and chest fall.


  4. While you inhale, notice what your breath feels like as it fills your body with what you need in that moment (i.e. energy, peace). With each exhale, notice your breath take with it what you need to release (i.e. heavy emotion, pain).


  5. Repeat this for as long as you need. When you're ready, slowly re-enter your space.


Visualization and Guided Imagery


Visualization is a powerful technique that involves creating safe and/or positive mental images to help relax the mind. By envisioning a calming environment, individuals can distract themselves from pain and reduce emotional activation.


One example of using visualization:


  1. Close your eyes and take slow, deep breaths to center yourself.


  2. Imagine a peaceful scene that is meaningful to you, such as a warm beach, a quiet meadow, or a tranquil forest. It could even be something more personal, like your bedroom or backyard.


  3. Engage your senses by picturing the sounds, smells, and sights of this place. Immerse yourself in this mental experience as much as possible.


  4. Return to this safe mental place whenever you feel emotionally activated or tense during labour.


This technique helps create a mental "safe space," which can be especially beneficial during challenging moments.


Example of a warm beach for a visualization exercise.


Embracing Relaxation for a Positive Experience


Labour can be overwhelming, but the impact that relaxation techniques can have on the experience cannot be overstated. Incorporating breathing exercises, visualization, comfort measures, and a supportive network can greatly enhance the labour experience and facilitate a smoother transition into parenthood.


Putting the techniques above and others, such as cultivating a supportive community around you, into practice enables soon-to-be parents to feel more in control and calm during this transformative experience. Practicing relaxation and grounding regularly also has the added benefit of laying part of the groundwork for a nurturing home environment for the newborn.


As you prepare for this journey, remember that every labour experience is unique. Embracing relaxation is a powerful tool to help navigate the challenging but beautiful moments of life ahead.

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