Pregnancy and Childbirth

7 Simple Steps To Avoid Pain In Labor And Have An Easy, Short, Relaxed And Comfortable Birth
By Ginny Phang

The first thing we think of when we think of childbirth is PAIN! If someone in the streets walks up to you right now saying "YOU ARE GOING TO HAVE AN EASY, SHORT, RELAXED AND COMFORTABLE LABOR", what is your reaction going to be? You are probably thinking "Yeah right, You probably don't know a thing about birthing!" But hey, take a minute to listen to that again in your head? How nice it would be if it were true? Can we truly really have an easy, short, relaxed and comfortable labor?

YES, now YOU can, in seven simple steps. Here is how:

1. Linking childbirth to pleasure

Human Beings are actually very simple creatures. All our actions are linked towards getting even more pleasure and doing as much as we can to avoid pain.

So the first thing we need to do is to link childbirth to pleasure instead of pain. You must be joking you say but do this now. Take your pen and paper and ask yourself these two questions:

(a) What will i GAIN if i have an easy labor and birth? (So list down ALL the BENEFITS you, your baby and your husband is going to derive from this NOW!

Yes, i mean right now, just let your pen flow and keep on writing for at least 5 minutes non-stop!)

(b) What will it COST me if i do not have an easy labor and birth? (list down all the pain you are you going to get by not getting this easy labor and birth!)

What you then do is to look at this list every day and add on to this list everyday. As you read this list, you don't just read it, i want you to engage all the emotions in your body, charge it all up, and imagine all the benefits and pleasure you are going to get from having an easy, short, relaxed and comfortable labor.

2. Positive Affirmations

I want you to list down all your negative thoughts, fears and concerns about this pregnancy, labor, birth and parenting. After you have done that, i want you
to change all your negative thoughts, fears and concerns into something positive. Thats right, you heard me. Change it into something positive.

That was tough wasn't it, but it gets easier the more the do it. Now as you go through the list of positive affirmations, i want you to ensure that you use
Active present tense or present tense, AS IF it is already happening to you right now.

For example:

Fear of pain during labor and birth

The positive affirmation can be:

"I am getting better at having an easy, short, relaxed and comfortable labor with the techniques that i am learning." (active present tense)

"My labor and birth is EASY, SHORT, RELAXED AND COMFORTABLE!" (present tense)

Then what i want you to do is write these affirmations on post it notes and paste them around in the house and repeat the positive affirmation to yourself whenever you see the post it notes at least twice a day. If your brain talks back to you when you use present tense, then start with active present tense
until your brains gets the idea that you are INDEED going to have an easy, short, relaxed and comfortable labor and birth.

3. Breathing Techniques

"I forgot the breathing techniques i learned in class" is something common that we always hear. I am going to teach you effective birthing techniques that
works with your body, and women swear by it, so listen well.

Breathe in from your diaphragm to a slow count up to 8 or 10, and slowly breathe out. Practice this breathe 10 times a day EVERY DAY.

Its easy, you get this done in minutes. The key is practice and conditioning your body to this breathing technique so it becomes second nature to you during labor and birth, so do it now.

4. Relaxation Techniques

To have an easy, short, relaxed and comfortable labor means that we need to be as physically and mentally relaxed as possible. But how are we going to do that when we are supposed to be experiencing pain during labor and birth?

Like the breathing exercise, it is CRUCIAL and IMPERATIVE that you practice this DAILY!!! Need i emphasize more?

Here's what you.

(a) Take a nice deep breathe and close your eyes.

(b) Focus on your breath - take slow and deep breaths.

(c) Now imagine that you are scanning your body. If there is any tension in your body, take a nice deep breath and release that tension you are holding on
to as you exhale. Do that until your body is completely relaxed

(d) Then anchor yourself to your breath by telling yourself mentally in your mind "every breath takes me deeper and deeper relaxed."

Thats it, easy isn't it. Do this at least once a day, its easy, do it right now.

5. Visualisation Techniques

"Whatever the mind can conceive and believe, the mind can achieve." - Napoleon Hill

We CAN work with our mind to have an EASY, SHORT, RELAXED & COMFORTABLE labor and birth by visualizing it happening to us, AS IF it is already happening, so engage all your emotions a couple of minutes a day visualizing the kind of labor and birth you would like to have and how long you would like to be in labor for. If you find this challenging, then watch positive birth videos of women having easy births and visualize that over and over and over again until it becomes you.

6. Shift in mindset from childbirth is painful to Childbirth is EASY, SHORT, RELAXED & COMFORTABLE.

Life is about seeing the glass as half empty or half full, and we all know it gets easier when we see the glass as half full even when the going gets tough.

Its the same concept here. So surround yourself with positive birth stories and videos and avoid all negativity relating to pregnancy, labor and birth.

It is IMPERATIVE to use the techniques mentioned:

- Linking childbirth to pleasure daily;

- Repeating and visualizing the Positive affirmations daily;

- Practice the breathing techniques to work with your body daily;

- Practice the relaxation techniques daily, and;

- Visualize, Visualize, Visualize - this is the language of your subconscious mind so work with it by speaking the same language!

7. Understanding what happens during labor and birth and knowing what to expect

Knowledge is power but applied knowledge is TRUE power! Read up as much as you can childbirth, find out your options and birth preferences, communicate and discuss that with your Ob-gyn/ midwife. To get the birth you want, 80% of the work is done prenatally, 20% is applying everything that you learned. To find out in greater depth about this, do look out for my next article.

Thats it, seven simple steps to help you to get an EASY, SHORT, RELAXED AND COMFORTABLE labor that will set you and your family off on an easy start to parenting, a positive experience that will remain with you for a lifetime and a gentle beginning for your baby!

Ginny Phang is considered as Singapore's Top Childbirth Expert http://www.ginnyphang.com and you can find out more about her and her services at http://www.fourtrimesters.com

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Childbirth Classes - Choosing The Right Option For Me
By Terri O'Neale

Many first parents begin their journey with bonding and informative childbirth education classes. Most hospitals in the UK and the US offer such classes...often free or at a low cost. In addition there are numerous groups offering classes including NCT, Hypnobirthing and Lamaze to name a few. There are also many independent childbirth educators offering eclectic and sometimes specialised classes. In addition, a growing number of new parents are electing distance learning options such as DVDs or on-line.

So how do you decide what is the best class for you? Below are a few questions to ask yourself when selecting a childbirth education class:

What do you want out of childbirth education classes? If you want to learn about policies and procedures at your hospital then the classes they offer may be your best choice. If you want to form close bonds with other new parents, then NCT can not be beaten; over the past decades they have perfected the facilitation of this sort of sharing. If you specifically want to learn methods of management during labour, then Lamaze and Hypnobirthing may be best for you. If you are interested in exploring options, alternatives or have special needs then independent childbirth educators may be your best option.

What kind of time do you want to invest in classes? One of the most common reasons that many new parents do not take classes is that their lives are so hectic and their schedules too full to accommodate prolonged weekly classes. But there are many options if you fall into this category. Some classes are offered in an intensive weekend format on one or sometimes two days. Some childbirth educators, especially independent ones, will offer one-on-one classes in your home...at your convenience. And of course, there is always the option of DVDs and on-line classes.

What is your budget? As I mentioned, some hospitals offer classes free of charge. Many others offer classes at a nominal cost. NCT and other groups charge on average £150 to £250. Although they may offer free or reduced costs classes to those in need. Independent childbirth educators range widely in cost from less than £100 to several hundred pounds...for nice weekend retreats. Childbirth DVDs can be had relatively inexpensively second through Amazon or EBay, but even full price they offer a relatively cheap option. And of course many on-line classes can be free of charge.

Do you have special needs? Most childbirth classes are geared to the 'norm.' As such if you are having a caesarean, multiples, a VBAC or any number of other special circumstances, those classes may contain very little useful information for you. On the other hand, specialised classes are also difficult to find. Your best option may be either independent classes or on-line.

Of course, there is no rule that says...time permitting...you can not combine two or more of these options to prepare you for this momentous occasion.

Terri is the mother of six; 3 caesareans, 2 VBACs and an adoption. She has over fifteen years breastfeeding experience as well as peer supporter training with two organisations. Terri has completed the Childbirth Educator, Birth & Post-partum Doula certificates with Childbirth International. In addition, she also holds a BS in health education from Texas A&M University.

To sign-up for her monthly e-newsletter featuring her latest articles on pregnancy, birth, breastfeeding and parenting; visit her webiste: Special start Birth.

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