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Pregnancy Relaxation

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How To Relax During Pregnancy

Pregnancy can be a stressful time, but it's important to learn how to relax, and both you and your baby will benefit. When you are stressed your body makes physical and chemical changes to try to protect itself. If mum feels calm, relaxed and happy these feelings will be passed on to the baby. Learning pregnancy relaxation techniques can be extremely useful when you are feeling tense.

Scientists in England have shown that mothers transmit their anxiety to the baby in the womb as early as 17 weeks into development. Stress levels in the baby (measured by an increase in the hormone cortisol) start to rise and fall in line with those of the mothers' even at this early age.

It's completely normal to feel stressed and anxious during pregnancy - all those hormones rushing about, money worries, the fact that your life is changing in a profound way, or even concerns about the baby's health.

These can all seem pretty daunting, but there are many ways to overcome these feelings and enjoy a calm, peaceful pregnancy. Research has shown that if you are tense and anxious during your pregnancy, the chances are you will have a tense and anxious baby, so even more reason to learn how to relax during pregnancy!

"When was the last time you spent a quiet moment just doing nothing - just sitting and looking at the sea, or watching the wind blowing the tree limbs, or waves rippling on a pond, a flickering candle or children playing in the park?" . Ralph Marston

Symptoms of Stress

Physical, mental and emotional signs of stress

Physical Signs of Stress

Rapid heart beat, headaches, teeth grinding, nail biting, muscle aches, stomach problems, skin conditions, constipation, itching, sleep disturbances, trembling, sweaty palms

Mental Signs of Stress

Confusion, bad dreams, sleeping difficulties, inability to focus, feeling pressurized, being unable to complete tasks, being preoccupied

Emotional Signs of Stress

Anxiety, guilt, irritability, being quick to anger, impatience, reduced self esteem, being critical of others, withdrawal, jealousy

10 Ways to Relax

Try these techniques to reduce stress during pregnancy

1. Yoga - this ancient Indian art form is ideal for use during pregnancy boost the body and mind. Pregnancy yoga helps to strengthen the muscles and joints, encourages deep breathing and is ideal for reducing anxiety and stress. Make sure to attend a class specifically for pregnant women.

2. Make time to rest - this can be very difficult especially if you are still working or already have small children, but even a five minute break can be beneficial. Just put your feet up, breathe deeply and relax.

3. Listen to relaxing music - mothers to be who listen to gentle music during their pregnancy report feeling less stressed, depressed and anxious. Music also calms the baby in the womb. Visit www.soundcloud.com

4. Give reflexology a try - reflexology is a deeply relaxing and energising treatment where pressure points on the feet are massaged. Various symptoms of pregnancy can be eased including nausea, insomnia and heartburn. Always inform the therapist that you are pregnant.

5. Have a calming massage - the lasting benefits of massage in stress reduction are well documented, but it can also help to alleviate stiff necks, backache, sore feet as well as encouraging better sleep. Use a massage therapist experienced in treating pregnant women to gain the most benefit.

6. Exercise - releases endorphins (naturally occuring chemicals in your brain) which help to make you feel good. Makes a mother to be more relaxed, more energetic and feel better about herself. Swimming, walking and dancing are all great for pregnant women, and if you are fit you will get back into shape after the birth more quickly. Some women need to take extra care when exercising, so always consult your doctor before starting an exercise programme.

7. Eat well - eating good, wholesome, fresh food is essential during pregnancy, not just to nourish your growing baby but to make mum healthy and happy too. Although you might be tempted to indulge in comfort foods they don't do you any favours in the long run, making you more anxious and inhibiting sleep. Eat lots of fruit, vegetables and whole grains.

8. Try meditation, visualisation or deep breathing - having a relaxed mind, leads to a relaxed body, and any of these techniques are useful to quieten your mind. Try a cd or a class, use some meditation music or check out the mummy meditation below.

9. Get more restorative sleep - there are many reasons why your sleep can be disturbed during pregnancy, and its often difficult to get (and stay) comfortable. A good bedtime routine of a bath and a warm drink that you stick to every night often helps. Try sleeping with a pillow between your legs to ease pressure, using a special pregnancy pillow is great.
10. Treat yourself - pregnancy is the perfect time to treat yourself. Try a night out with your partner, watching a funny film or maybe a beauty treatment. All these things can help you to chill out.

www.soundcloud.com

Mummy Meditation

A great way to calm your mind and get in touch with your growing baby

1. Find a comfortable, quiet space where you won't be disturbed. Make sure you switch off your phone.

2. Sit on the floor with your legs crossed - it sometimes helps to put a cushion under your bottom.

3. Breathe - take long, gentle breaths. Inhale deeply, right down into your abdomen, taking in energy and peace from the air around you. Then exhale, letting go of all the negative emotions. With each breath feel the energy rise up into your head clearing the mind of all thoughts.

4. Relax - if you hear any outside noises or if any thoughts pop into your head, just let them go - you will find this gets easier the more you practice. Sometimes it helps to count slowly from one to ten in your head, each time you exhale, or simply repeat a word over and over again.

5. After ten minutes or so, gently bring your focus back to the world around you.