Relaxation during pregnancy is associated with salutogenic effects that include regulation of emotional state and physiology. Relaxation is also associated with positive effects on both fetal behaviour and obstetric and neonatal outcomes. Home PregnancyHub Pregnancy 10 tips for relaxation during pregnancy. You can combine imagery with muscle relaxation.
When you don’t get enough sleep, your body and mind are quickly exhausted. This can lead to an increase in negative thoughts and emotions, which in turn cause stress. If you have trouble sleeping at night, we recommend taking a nap during the day. Even a short 20-minute nap can help your body and mind relax. And even if you experience a serious stressful event, a good support system, good nutrition and time for relaxation each day are usually enough to offset the effects and keep you and your baby safe from harm.
Closing your eyes and imagining that you are in a safe, calm and relaxing place can be an effective way to detach yourself from the current stressors in your environment and thereby reduce feelings of stress. However, their study used a combined relaxation intervention of progressive muscle relaxation, recorded guided imagery and self-selected music. It was assumed that the subjective effects of the three relaxation states, which were also of interest to us, would decrease after the intervention. Regardless of the relaxation technique, a single 20-minute relaxation intervention (music, guided imagery or rest) can significantly reduce maternal stress.
Despite its limitations, this study was the first of its kind to show that a relaxation intervention (music, guided imagery, rest) can reduce maternal stress symptoms in the third trimester of pregnancy, regardless of acute active or acute passive relaxation. Therefore, the present study focuses on the question of which type of mentally based active or passive relaxation technique leads to greater relaxation during pregnancy. This study examines different relaxation techniques and their effects on pregnant women’s self-reported stress levels and physiological stress levels. To prepare for labour, practice your relaxation techniques in the positions you might be in during labour and birth.
Add aromatherapy oils (only those that are safe in pregnancy), candles and soft music to achieve both mental and physical relaxation. All of the interventions used were effective in producing a subjective sense of relaxation, as evidenced by a significant reduction in subjective stress ratings after the intervention compared to before the relaxation intervention. In terms of previous experience with relaxation, four women indicated that they had not previously used rigorous routine activities to promote relaxation. When you relax each muscle , try to relax it completely – the combination of tension and relaxation with your breathing will help you to do this – tense the muscle as you take a deep breath and then relax the muscle as you exhale, allowing stress and tension to drain from your body.
The measurement procedure was divided into three phases: Baseline, Relaxation and Recovery measurement. Next, tense the muscles at the back of your lower leg (the calves), hold them until three and then relax them.
