Tips To Stay Calm In Labour During Pregnancy
Staying calm during labour helps your body to focus better. It reduces fatigue, controls blood pressure and helps to confront fears and anxieties during labour. While you are relaxed, your body produces hormones like oxytocin and endorphins that help you to cope better physically and mentally. Practising breathing techniques, visualisation & relaxation techniques, taking warm showers, etc., are some of the tips that can be followed for staying relaxed during labour.
– Relax and Be in the Moment
Try to ease your mind during labour because the fear of pain only worsens it, augmenting the physical and mental agony. Consider creating a calm and cosy environment. Surround yourself with pictures of your family, light music, and aromatherapy to surf through the discomfort.
Be in the moment and focus on conserving energy between contractions. Shorter labour time, lesser medical interventions, and a highly possible normal birth – the advantages of staying panic free and relaxed are many.
The one thing you must do in advance is packing your hospital bag to avoid the last-minute stress. It’s a great idea to pack all the mom and baby bag essentials by the time you are about 36 weeks pregnant to avoid the last-minute rush.
- Visualisation and relaxation techniques
Visualisation and relaxation techniques for labour are certain psychological ways to deal with pain. Visualisation techniques like guided meditation or thinking about good memories help keep your mind calm. Try focusing on pleasant memories or positive experiences to distract your mind from physical pain.
Inhale Calm, Exhale Stress. Breathing techniques help in coping with anxiety and managing pain contractions. What matters is to shift your attention from the pain to your breathing. It is natural and also recommended to emit some low groans during the contraction. Keep aside all your hesitations and just go with your gut feeling.
- Keep moving
It’s best to keep moving than lying still on the bed. Keep yourself active by standing, walking, slow-moving, sitting, and squatting. Using a birthing ball is a very good technique to bear the pain. Keep alternating between different positions till you find the one that makes you the most comfortable. However, depending on your pain levels, you should make your comfort the priority.
- Warm Water Wonders
Historically, warm water has always been used during labour to lessen muscle pains. Not much has changed today. Warm water is still recommended by persons trained in childbirth, to drastically reduce the pain. You may find it comforting and relaxing to have warm water run through your abdomen and back. Simply, walk into a warm shower to feel at ease with yourself and your body. Although it’s wise to first consult your doctor, a warm shower in the early labour stages (under 4 cms), can lead to slow and sluggish labour. In such cases, consider using a heat pack to unwind the tissues, creating much-needed comfort.
- Massage the pain away
Massage before and during labour is a great relaxant for your body & mind. It improves blood flow and reduces discomfort effectively. Self-massage or massage from your support person can help in staying calm during labour. Massage lightly with the fingertips on the sore areas with your favourite carrier oil or cream with calming essential oils. Even a gentle foot rub with a Natural Foot Cream can distract you from the pain.
- Pain Relieving Drugs
The most commonly used pain-relieving drug is the Epidural, which can be very effective within some minutes of local administration in the lower back. They are mostly used when the labour has been too long and the mother is in dire need of some relief from the pain. As it enters the bloodstream slowly, it gradually induces numbness while you can still feel enough to push.
- Dim the lights
The dark and quiet environment can help staying calm during labour. It helps you to concentrate and focus on breathing and calming techniques. Little things like a favourite pillow, blanket, or favourite fragrance can also help during labour.
- Hire a doula
A doula is a trained nonmedical professional who provides emotional and physical support as well as information during pregnancy. A doula has a ton of knowledge about birth and will assist you with adapting.
Why does being calm help so much with labour?
Whenever you feel stressed or uneasy, your muscles tense up which can make you tired easily. Staying relaxed loosens the muscles and helps the baby to get more oxygen. Practising relaxation techniques during labour can help you to focus more effectively. Also, trusting your doctors & nurses and listening to their instructions matters a lot. Calming your energies and staying stress-free leads to less painful labour experiences.
Giving birth is intense. But, it is extremely emotional, serene, and exceptionally beautiful at the same time. It’s hard to know in advance which measure or combination of measures you will want to use once you are in labour. So stay calm and make your decision as you go. What’s important for now is to do your homework. To learn about all your options, talk to your doctor and discuss these tips to stay calm in labour! Take a look at the Expectant-Dad’s Guide During Pregnancy.