Pregnancy is a beautiful thing. The experience of building a new life inside your body is profound and beyond understanding, leading to a new chapter of rewarding connectivity. But let’s not beat around the bush; it can be a real pain as well. The entire process is intense on the body, while it also takes a lot of psychological fortitude to handle the pressure of carrying a baby. Knowing some relaxation techniques for pregnant women is important for both sides of the couple.
Understanding how to use relaxation time as a tool is important for couples navigating pregnancy, as it gives the mother some much-needed relief. Lowering cortisol and physical strain not only supports the mother but also helps to ensure the baby develops healthily. This article will explore some of the core techniques for pregnant relaxation, touching on massage techniques as well as breathwork, aromatherapy and more.
Progressive muscle relaxation (PMR) & breathwork
PMR is a popular technique for treating insomnia at home, which can become a common issue in the later stages of pregnancy. The process is as simple as lying on your side and systematically tensing and releasing every muscle group in your body, starting from your toes and going all the way up to your jaw.
This conscious creation of tension, followed by a release, is designed to reset the nervous system, which can help expel both active and subconscious stress.
This can be combined or used alongside Golden Thread breathing (in slowly through the nose, out slowly through pursed lips) to enhance a sense of calm.
Prenatal massage
Pregnancy massage is becoming increasingly popular with women after their first trimester. It’s a special form of massage that takes place with the woman lying on her side, supported by a nest of pillows, to keep the mother and the baby safe.
- Gentle flowing strokes are used to improve circulation, as well as reduce fluid build-ups in the legs and ankles. A good massage in pregnancy should never use too much pressure.
- Light, rhythmic strokes are used to encourage lymphatic drainage, further reducing the swelling and oedema that are usually experienced around the feet.
- Targeted lower back work is used to release tension around the lumbar region as the pregnancy progresses.
It’s best to book in a professional massage therapist for prenatal massage, but some mild pressure from a partner can also be effective.
Massaging the perineum in pregnancy
This shouldn’t be mistaken for something done at a clinic, but it can actually be one of the most effective relaxation techniques for pregnant women at around 34-35 weeks until birth. The process of perineal massage is focused on stretching the space between the vagina and anus to prepare the area for childbirth.
It involves massaging and stretching the lower back wall of the vagina in a rhythmic “U” shape for around 5-10 minutes a day. It’s best completed with the mother-to-be sitting semi-upright or standing with one foot on a chair.
Aromatherapy and hydrotherapy
The powers of scents and water cannot be underestimated when trying to help a pregnant woman relax.
In terms of smells pregnant women should engage with:
- Lavender for sleep and anxiety
- Sweet orange oil to lift moods and treat nausea
- Roman chamomile can help to soothe the skin and mind
However, oils like wintergreen and rosemary should be avoided during pregnancy.
When it comes to hydrotherapy, it’s best to provide water at around 37°C (98.6°F), so as to relax the mother, rather than making her feel hot. Bathtubs are also great places to engage with aromatherapy, with oils often working their way nicely into warm water.
Remember to be safe and careful
Make sure to consult your midwife, gynaecologist or GP before starting any sort of new therapy or massage regimen. Your health and safety should always be the primary concern. However, with that said, if given the go-ahead, these relaxation techniques for pregnant women can be transformative. Listen to your body and use them on your way to a miracle.
