Keys to relaxation
Physical environment
Your environment should be conducive to relaxation. Realistically, however, labour wards can be very active and noisy. You need to be flexible and adapt to your circumstances.
Frame of mind
You must be positive and accept your situation in order to relax. One of the most difficult aspects of relaxation is controlling the effect your mind has on your body. Avoid negative thoughts and images, which block relaxation. Positive, peaceful, happy thoughts and images can significantly decrease body tension and are powerful relaxation tools.
Body awareness
Body awareness is a requirement for learning to relax. You need to recognise this and let go of tension. Muscle tensing and relaxing exercises enable you to feel the difference between soft, relaxed muscles and hard tense muscles.
It is useful to practice with your partner so that he, too, can recognise your tension and help you relax appropriately.
Breathing awareness
Under stress, your tension increases, as does your rate of breathing. When relaxed, your breathing slows down as you release muscle and mental tension.
Body comfort
Comfortable body positions are essential when trying to relax. Begin practising relaxation by lying on either side or semi-sitting, using pillows or a ball to fully support your body.
- Keep all joints flexed, as this relieves tension.
- Once you have mastered relaxing in these positions, practice in different positions.
During a normal labour it seems instinctive for a woman to want to move around, changing position from time to time. Your position should be determined by what is most comfortable for you. No matter what position you use, try to remain as relaxed as possible to conserve as much energy as you can.
| Positions for the first stage of labour | ||||||||||||||||||||||||
|
 |
Semi-sitting The most commonly used for second stage.
Alternative positions
|
Related articles
How Much Weight Should I Gain During Pregnancy?
There are many things you can do to prepare for the delivery of a healthy baby. One of the most important things is eating right to gain the extra weight you’ll need to support another life.
4 mins to read
Preconception checklist
Are you planning to have a baby soon? Find out our preconception checklist to facilitate the conceiving process and have an healthier pregnancy.
1 min to read
Maintaining and improving fitness
Stimulating the cardiovascular system through aerobic exercise helps to maintain and improve your fitness during pregnancy.
5 mins to read
Further comfort measures for pain relief
Distractions like breathing, visualising or fixing on one point can take your mind off the pain.
5 mins to read
Conception
The fertilised egg divides into two identical cells – then four, then eight, then 16, and then many billions, and 266 days later – your baby.
1 min to read
Energy and weight
Energy
You need extra energy:
5 mins to read
Monitoring your response to exercise
It is important to monitor your response to your exercise programme by taking your pulse-rate before, during and after exercise.
5 mins to read
Breathing techniques
Breathing reflects the activity in your body and, of all the body’s involuntary unconscious physical responses, breathing is the easiest to control.
4 mins to read
Sex of the Baby
Women have XX and men have XY chromosomes.
1 min to read
Diagnostic tests
Diagnostic ultrasound
The most important scans are performed at 12 weeks and 16 weeks. These early scans often prove the most accurate in determining the date of birth.
3 mins to read
Levels of fitness
First trimester
Your fitness is likely to decrease. Listen to your body and only do what you feel comfortable doing.
Second trimester
5 mins to read
Breathing and relaxation
The Pros
-
Offers immediate relief.
-
Decreases tension and offers good pain relief.
5 mins to read
Diagnosis and signs of the pregnancy
Confirm a suspected pregnancy immediately to avoid unnecessary risks to your baby.
1 min to read
Relaxation and correct breathing techniques
As your pregnancy advances, the uterus exerts an increased upward pressure on your diaphragm. As you near your due date you may find that you breathe less deeply, although more efficiently.
5 mins to read
Checklist – before baby arrives
Make sure you have everything you need for your baby's arrival with our checklist. Get organized and feel confident for the big day.
5 mins to read
Health and fitness
Ideally, you should assess your health and fitness. You may need to make some changes to your lifestyle
3 mins to read
Foetal wellbeing tests during late pregnancy
Foetal movement counts (after 28 weeks)
Be aware of your baby’s pattern of movements on a daily basis by counting four foetal movements in the hour after a meal every day.
5 mins to read
Iron in Pregnancy
As a mom, whether you have a child yet or not, you look into the lens of the future to envision memorable moment after memorable moment together.
5 mins to read
Guidelines for exercise during and after pregnancy
Before exercising, during or before pregnancy, it is advisable to eat high fibre, high carbohydrate snacks, such as an apple, dried fruit, banana or whole wheat muffin, as your metabolic functions
5 mins to read
