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Medindia » Consumer Health » Health Information » Pregnancy - Exercises and Massages - Relaxation Techniques

Pregnancy - Exercises and Massages

Relaxation Techniques
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Expectant women experience a range of emotions as they prepare themselves for the big day. Joy and anticipation is also followed by doubts, fear and anxiety. To ease nerves, breathing and relaxation techniques are a blessing during pregnancy. They help pregnant women to sleep well and develop a positive frame of mind. Further, just concentrating on breathing during labor can reduce anxiety and pain associated with labor.

Breathing

Learning to breathe well is to tutor yourself to take rhythmic deep breaths. Developing breathing awareness and focusing on breathing well is undoubtedly beneficial to the expectant woman and the growing fetus.

What happens when you do not breathe well during pregnancy?

Tension and anxiety during pregnancy may cause shallow breathing. Breathing may also become rapid. This increases the metabolic rate causing a reduction in the intake of oxygen. What follows is reduced energy levels, increase in pain and stress.

On the contrary, breathing deeply and rhythmically during pregnancy can reduce muscle tension, maintain heart rate, increase oxygen levels, reduce stress and ensure good sleep.

Steps to develop breathing awareness

  1. Lie in a comfortable position on the bed or on the floor keeping your feet wide apart. (Incase you are uncomfortable lying on your back, you can use a pillow between your legs for support and rest on your side. Breathing deeply may be a bit difficult in this position.)
  2. Keeping the mouth closed, take a deep slow breath through the nose. Experience the rise of the stomach as the diaphragm and lungs fill with air. Hold your breath just for a second.
  3. Exhale slowly through the nose to the count of four.

Lying Down


Simply lie down with feet propped up

As pregnancy progresses, lying on the back may not be a great idea. To reduce the swelling on the ankles and feet, prop your legs up on a chair or use pillows beneath your legs.

Close your eyes and focus on your breathing.

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