Relaxation in Pregnancy - How to Relax During Pregnancy

relaxation in pregnancy

If you want to relax during pregnancy, you’ll need some techniques. These techniques may include guided imagery, deep breathing, music, and spa therapy. Read on to learn about some of them. And try them yourself! These methods are proven to decrease cortisol levels and increase overall well-being. However, it is important to do your own research to find out which works the best.

Table of Contents

Guided imagery

Guided imagery for relaxation in pregnancy is an effective way to ease discomfort during pregnancy. It can help you redirect negative thoughts into positive ones. For example, when you’re experiencing contractions, you can repeat to yourself that you can handle it and that you’ll hold your baby soon. This can make the process much easier.

Guided imagery for pregnancy is an evidence-based hypnosis technique that uses positive images and words set to relaxing music. These recordings are designed to be repeated over two or three weeks to have the greatest impact. This pregnancy guided imagery meditation was created by holistic health expert Belleruth Naparstek, and scored to a track by composer Steven Mark Kohn. Gigax produced the audio version of Health Journeys.

Deep breathing

Deep breathing exercises are an excellent way to relieve stress and improve relaxation during pregnancy. You can practice this relaxation technique at any time of your pregnancy, but the earlier you begin, the better. Try this breathing technique as early as your first trimester. It’s easy to learn and begins to work for you within minutes.

Deep breathing exercises can help reduce overall muscle tension, reduce stress, and improve sleep. They also increase serotonin levels, improve heart muscle relaxation, and boost the immune system. You can do these exercises anywhere, and they take just a few minutes to learn.

Music

Studies have shown that listening to music while pregnant can reduce symptoms of anxiety, stress, and depression. Specifically, music has been shown to lower blood pressure, reduce depression scores, and reduce subjective anxiety. It also improves sleep. However, more research is needed to determine whether music can help women cope with the stress of pregnancy.

Researchers conducted a study to assess the effects of listening to a series of specially composed songs on asymptomatic prenatal anxiety. They evaluated whether listening to a playlist of specially composed songs would reduce the symptoms of anxiety and depression among expectant women.

Spa therapy

During pregnancy, spas are a great way to relax, and some spas offer massages that are particularly good for pregnant women. These massages can increase levels of endorphins, serotonin, and dopamine, which are neurochemicals that affect happiness. They can also reduce cortisol, which is a stress hormone. A spa treatment can improve a pregnant woman’s mood, and both mother and baby benefit. However, some spas recommend that women do not get massages during the first trimester, and that they should avoid them altogether after 32 weeks of pregnancy.

When booking a massage, it is a good idea to let your therapist know if you are pregnant or prone to pelvic pain. Some spas will have special massage tables that are designed for pregnant women, which are much more comfortable. You can also request for extra pillows, wedges, or other comforts to prevent any discomfort during the massage. Also, it is advisable to avoid massage tables that are heated, as these can cause a woman’s abdomen to swell. It is also important to wear appropriate foot-wear.

Exercises

There are many benefits of exercises during pregnancy, and regular exercise can help a woman stay healthy and reduce common discomforts. Exercise can also prevent gestational diabetes, build stamina for labor, and relieve stress. Although pregnancy is an ideal time to start an exercise regimen, pregnant women who did not exercise before should begin in moderation and avoid strenuous activity. Try low-impact aerobics, and gradually increase the amount of time you spend exercising daily.

Practicing deep breathing is another way to relax during pregnancy. While you shouldn’t indulge in strenuous exercise during pregnancy, deep breathing can help you unwind. You can also consider taking a relaxing bath. However, you shouldn’t take a hot bath while pregnant. Other ways to relax during pregnancy include getting some help in the kitchen and a change of scenery.