Relaxation Techniques for Pregnant Women

Some relaxation techniques can prove very helpful for pregnant women for getting rid of stress caused due to bodily and hormonal changes. Have a quick look at such techniques.Congratulations on your pregnancy! Are you feeling tensed or stressed? Are you overtired or anxious? Are you unable to sleep or eat properly? You deserve to relax now. Try these simple, time-tested techniques to improve your physical and emotional health, relax your muscles, calm your mind and sleep peacefully. In this articleYoga, Exercise and MeditationDeep BreathingMassage and AromatherapyProgressive Muscle RelaxationGuided ImageryYoga, Exercise and MeditationA few minutes of practice of yoga or any form of exercise and meditation every day during your pregnancy can be fantastic for relaxing your mind and body. Yoga and stretching specially designed for pregnant women will not only help you stay toned and flexible during pregnancy, but also assist in deep breathing, posture and body awareness, and relaxation. Chanting mantras while meditating in rhythm with your breathing prevents negative thoughts from entering your consciousness. Your blood pressure and heart rate normalizes while meditating, which enhances the feel-good factor. Enrol for a pre-natal yoga or exercise class or even an aqua-natal class after consulting your obstetrician and practice such exercises only under the supervision of a certified trainer.Deep BreathingDeep breathing in rhythms helps you fall asleep faster by reducing stress, lowering heart rate, and relaxing muscle tension. Slowly breathe-in through your nose with your mouth closed, feel your chest expand as you gradually fill your lungs with air, hold for a few seconds, then exhale through your nose to the count of five. You can perform this while sitting up or lying and resting on your bed or carpet, with your eyes open or closed. Breathing awareness will help you get through all the phases of pregnancy easily, while dramatically reducing your stress levels even after pregnancy. You will, however, need to keep on practicing. Before starting deep breathing exercise regimen during pregnancy, you must seek your obstetrician’s approval and practice it under the supervision of a certified trainer.Massage and AromatherapyYour stress levels during pregnancy can also be cured by treating yourself to a relaxing massage or aromatherapy session, which is specially meant for pregnant women carried out by an experienced therapist. You do not always need a full-body massage; sometimes getting a gentle foot, hand, or neck massage by a professional massage therapist or even from your generous partner at home works magical. Avoid saunas and hot tubs and abdomen massage. Also, take care of the essential oils being used in aromatherapy as few are restricted during pregnancy. Aromatherapy also relieves pain and stress during labour.Progressive Muscle RelaxationThis technique is to release tight muscles by first tensing and relaxing them – used widely by pregnant women to help grasping sleep easily. But, it is very important to seek advice from an obstetrician before beginning this exercise regimen. Lie on your bed and focus on each group of muscles at a time. First tense and then relax each set of muscles – hand and forearm muscles, upper arm muscles, face and jaw muscles, shoulders and back, thighs, and so on, until you reach your feet. Do this alternately between the right and left sides of your body. This skill will prove to be very useful while contracting your uterus involuntarily during labour when you can relax the rest of your body.Guided ImageryGuided imagery helps to keep yourself calm and rest your anxious mind. Close your eyes and envision yourself in a relaxing, beautiful place. For example, imagine you are gliding a canoe over the quite blue waters of a mountain lake. Listen to the splashes of water on the boat, the sound of singing birds, feel the warmth of the sun, smell the fresh air – engage your entire senses one after the other. This can help you immerse yourself in deep sleep. Make sure that you seek approval from your obstetrician and perform this exercise under the supervision of an expert. Apart from the above mentioned relaxing techniques, you can also reach out to people to talk about your pregnancy, ask for help if you need, tune in to your body, be conscious, eat properly, have a good sleep, rest and focus on your baby, take out time for yourself, and treat yourself – because you deserve it. Get prepared to welcome a new member in the family. These relaxation techniques will serve you all your life. Do not wait for talking to your healthcare provider if you still feel stressed.What are the benefits of practising relaxation techniques during pregnancy? Which relaxation techniques are good for pregnant women? Why is it important to consult an obstetrician before practising any kind of exercise or relaxation technique during pregnancy? Discuss here.