Category: Chapter 8 – THE BREATH AWARENESS AND RELAXATION POSES

THE BREATH AWARENESS AND RELAXATION POSES  

The ability to relax creates the confidence necessary to maintain a positive attitude throughout the birth process. As long as a pregnant woman can fully relax during contractions, she will be ready for the next one. Relaxation methods need to be learned early in pregnancy and practiced regularly. They can be applied effectively to potentially stressful situations arising during labor and birth.

The training involves establishing a close relationship between the body and the breath. This is called breath awareness, and it is nothing more than coordinating the exhalation of the breath with the movements of the body.

To learn this technique, sit on a pillow with the back against the wall, bend both knees, and place the soles of the feet together. Inhale and lift the spine. Exhale, close the eyes, and release the thighs toward the floor. Gradually soften the muscles of the inner thighs with each successive exhalation. Consistent practice of this pose will prove useful during the pushing stage of labor. When the coach or nurse asks for relaxation of the inner thighs, the response will be automatic. 

Practicing passive relaxation in a side-lying position may relieve muscular tension and mental anxiety. This is done by quieting the mind and directing conscious attention to specific areas of the body. When a tense area is located, that area is gently encouraged to relax. This may be accomplished by a variety of means. The area can be actively tensed and then released, or the breath can be directed to the tense place. The tight area can be covered by an image of something soft or warm. The methods vary, but tension can be released through focused relaxation. After tight parts are let go, a deeper state of relaxation will naturally occur. 

The above passive relaxation technique is particularly appropriate during the first stage of labor. Between contractions, tense areas can be identified and relaxed. With this release of tension, it may be possible to fall asleep between subsequent contractions. Relaxing during the early stage of labor will conserve energy for the active second stage, and the birth itself. 

In order for total relaxation to occur, the body must feel balanced, safe, and sup- ported. Practice the following poses in an airy, quiet place away from interruptions. Use plenty of pillows and blankets for comfort. When the body is at ease, the mind can begin to relax. 

Every pregnant woman needs a daily period of quiet seclusion. During this time she can reflect on the constant changes occuring within her body. She can contemplate her attitudes toward pregnancy, her fears of inadequacy, and consider ways of increasing her confidence. Therefore, setting aside a time for daily reflection and relaxation is essential for the development of mental and physical well-being. 

Sit on rug or mat. Bring soles of feet together or sit in any comfortable cross- legged pose. Rest back against partner’s back or against wall. Relax hands on feet or thighs with palms up. Lift chest and elongate spine.

Take a few normal breaths and allow eyes to close. Begin to gradually deepen breath. Take slow, deep, smooth inhalations and normal exhalations.

With each inhalation open ribs sideways. While sitting back to back, synchronize breathing with partner’s breathing, and feel breath expanding side and back ribs.

At top of inhalation lift breastbone. Keep throat and face muscles relaxed. Exhale softly and naturally. To release, stretch out legs, and breathe normally.

Breathing awareness is essential for relaxation in labor. 

Kneel on mat or blanket. Sit back on heels and widen knees. Bend at hips, stretch torso forward between legs, and rest forehead on mat or pillow.

Press buttocks to heels and stretch arms straight forward to lengthen back. For deeper relaxation, rest arms alongside legs, or relax head on folded forearms.

For lower back relief, have partner place palms on sacrum and gradually press down and back toward feet.

Consciously relax entire spine and chest. Release tension in muscles with each exhalation. Remain in pose until whole body feels relaxed.

This pose relieves lower back tension and teaches conscious relaxation.

Place firm bolster or stack of blankets in front of chair. Sit sideways on bolster. Lower hands onto floor behind bolster. Lean on hands and swing legs onto chair seat.

Lift and adjust hips until buttocks rest in center of bolster. Carefully lower spine toward floor. Shoulders and upper back will rest on mat.

Relax arms at sides, or bend elbows and rest backs of hands and forearms on mat. Rest lower legs on chair seat.

Close eyes and breathe slowly and deeply. Release jaw and facial muscles and allow spinal muscles to relax. To release, bend knees, slide hips off front edge of pillow, roll onto one side, and push up to sitting position.

This pose removes fatigue and reduces back tension. 

Place firm bolster or stack of blankets 6 inches from wall. Sit sideways on bolster with right hip toward wall.

Place left hand on floor and right hand on bolster. Lower spine onto bolster, turn hips toward right, and swing both legs up wall. Adjust hips and rest buttocks and lower back on bolster. Head and shoulders relax on mat.

Relax arms beside bolster, or bend elbows and rest backs of hands and forearms on mat.

Close eyes and relax completely. Breathe slowly and evenly, expanding ribs side- ways with each inhalation. To release, place feet on wall, slide buttocks off pillow onto floor, roll onto one side, and sit up.

This relaxing pose relieves leg and back fatigue. It naturally calms the mind without using any mental effort.

Arrange a wedge-shaped pile of pillows on mat or rug. Sit on mat with legs out- stretched. Place narrow end of pillow pile against tailbone.

Lower spine onto pillows. Adjust pillows for comfort and balance. Elevate head and chest higher than hips. Forearms rest on mat with palms facing upward.

Separate feet 8-12 inches apart. Release hips and allow legs to roll outward. Ad- just body until left and right sides are symmetrical. Let body sink into mat and pillows. Separate feet 8-12 inches apart. Release hips and allow legs to roll outward. Ad- just body until left and right sides are symmetrical. Let body sink into mat and pillows.

Consciously release tension in each part of body. Pay special attention to softening jaw and facial muscles. Breathe slowly and evenly, and allow body to relax. To release pose, bend knees, roll onto side, and sit up. 

This pose releases tension throughout entire body. 

Pad chair seat and place chair to wall. Place stack of blankets or firm bolster in front of chair. Lie on left side with left hip raised on bolster and left shoulder on mat.

Bend left leg and elevate right lower leg on chair seat. Adjust distance from chair for comfort. Support head and neck with pillows and relax arms.

Consciously release tension in muscles and joints. Breathe gently and evenly. When fatigue in right leg is lessened, remove leg from chair and change sides. Lie on right side and elevate left leg.

To release pose, remove left leg from chair, push up to a sitting position and relax. 

This pose removes fatigue in legs and swelling in ankles. 

Lie on left side on mat or rug. Support head and neck with pillows. Adjust left shoulder for comfort. Elevate right knee with pillows. Relax fingers completely.

Systematically relax all muscles and joints in body. Begin by releasing foot, calf, and thigh muscles. Soften ankle, knee, and hip joints. Allow legs to feel heavy and sink into mat and pillows.

Breathe into base of spine. Feel entire spine softening and relaxing. Let go of tension in neck and shoulder joints. Imagine tiredness flowing out of fingertips.

Relax jaw and soften facial muscles. Close eyes, separate lips slightly, and breathe normally. When tension is released, slowly push up to a sitting position.

This pose creates complete relaxation of body and mind.