Tremendous relaxation techniques during pregnancy have been realized and developed due to the excessive stress encountered in this period. The heightened anxiety level may be mainly due to the hormonal changes and also various fears and doubts regarding weight, labor pain, child’s health, etc. that may constantly haunt the mother. These techniques have been followed by many and have successfully fought out the possible negative feelings.
Relaxing with Yoga : Yoga is an age old practice that has innumerable benefits for a pregnant woman. Yogic poses practiced with the right breathing have the right effect on a pregnant woman’s body. These yogic Asanas that get the pelvic floor ready for childbirth, strengthen the core muscles too. The Yogic pose Shavasana calms the body and relaxes tense muscles. Practicing yoga before, during and post pregnancy can help the body go through the changes smoothly while providing maximum relaxation.
Meditation is highly recommended, usually, for all age groups and more importantly during pregnancy as it is capable of wiping away the anxiety related to pregnancy and helps the mind calm. They are tied up with inhalation and exhalation and involve concentrating at the centre of the eyebrows. The duration could vary from five to ten minutes a day. The additional merit of this relaxation technique during pregnancy is that it enhances the quality of sleep.
Sleep has always worked wondrously for most disorders. Undisturbed sleep for a minimum of eight hours daily is the ultimate relaxation technique that only needs to be followed and not learnt. Sparing few minutes for meditation before going to sleep has doubled the good effects. Sleeping refreshes the mind and improves concentration and the quality of work. Good ventilation during sleep is necessary. In addition, quick naps during the day also help.
Deep breathing makes delivery relatively easier. Technical breathing needs to be learnt for better effects. Breathing exercises in yoga called ‘Pranayama’ is a widely accepted relaxation technique during pregnancy. These techniques are best practiced either before going to bed or in the morning after waking up. Utilizing the pollution-free air especially during the early hours of the day at places like park is good for a healthy mother and child.
More than the religious aspect, the term ‘Om’ is proven scientifically to possess a comforting effect on mind as well as the body. Positive vibrations created by chanting the term is known to benefit the body and is hence considered an important relaxation technique during pregnancy. Longer the duration of reciting “Om’, better are their effects. The easy procedure of chanting could be begun right away!
Relaxation is a technique that should be practiced by everyone and for a pregnant woman it can mean a stress-free pregnancy. Learning a few relaxation techniques in pregnancy can help the mother and child deal with the nine months with confidence and comfort.
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