Your delivery is around the corner, and with it, questions about any relaxation techniques for labor that you can get your hands on!
As pregnancy progresses, so can the fear of labor. It’s normal and natural for you to experience some fears along with the incredible anticipation of giving birth to a little human bean.
YOUR little human bean <3
But remember, it’s called “labor” for a reason.
And it’s not just a walk in the park, although that would be lovely. Instead, it can be difficult, intense, exhausting, and painful.
(But also remember that it is 100% worth it! Hands down.)
Because pain is interpreted differently by, well, literally everyone, it’s a good idea to think about how YOU might interpret your pain so you can find the right techniques to accompany it. The right relaxing techniques.
In order to help create a positive birth experience, I think it is essential for you to learn how to relax.
Relaxation techniques for labor can be used wherever you choose to be- whether it’s at a hospital, a birthing center, at home, or in the car because the baby is coming faster than you expected!
I had my baby at home, and I can say that preparation and knowledge are essential to a positive birth experience. Below are many relaxation techniques that my midwife recommended for me to try that surround the five senses of sight, sound, smell, touch, and taste.
If you can create a relaxing space that will incorporate all of your senses, you will be able to focus more of your energy towards a positive and productive labor. The goal is to relax and work WITH the pain, work WITH the intensity of the contractions and the waves, not against them.
I hope that there are some techniques below that work well to relax you! Having a baby is such an amazing experience, and if it’s possible to make it more relaxing, then I say yes!
This post is all about relaxation techniques for labor.
Relaxation Techniques for Labor Using Your 5 Senses
1. Sight
The things that you see impact your emotions and behaviors, whether you see it right in front of you, or you see it in your mind. Throughout labor, you want to visualize things that encourage your body to keep opening up and encourage your baby to move down the birth canal.
As you focus on creating a relaxing environment through your eyes, try to include soft lighting, like lamps, candles, or fairy lights. These can bring feelings of safety, calmness and warmth.
- Imagine that your body is opening the way that a flower opens and blossoms
- Think about how your baby is finding their way down and out of your body
- Imagine yourself on your favorite vacation- all the places you love going and seeing
- Imagine that you are floating up and over the waves of contractions with ease
- Picture your favorite colors surrounding you
- Picture a gentle and peaceful birth
- Imagine your breath as a wave traveling into and out of your body
- Imagine that there is a safe, comfortable bubble surrounding you, protecting you
- Imagine holding your newborn in your arms for the first time and for forever
- Waves of relaxation sweeping over you and into your body
- Choose to travel further along a gentle path with each breath or contraction
- Imagine yourself after giving birth, and how excited and happy you are
- Picture your birth experience and how you want it to go
- Look at a photo that makes you happy or a painting that is inspiring and beautiful
- Look into your partner’s eyes
- Find any spot in the room that keeps your attention
- Look at your beautiful belly
- Hang up your baby’s first outfit where you can see it
- Look at self affirmations that you have printed or written on sticky notes and placed around you
2. Sound
When it comes to sound, music has incredible abilities and does wonders for the soul. Music can help you relax and work with your contractions. This is different for everyone. You may find that you like white noise, like ocean waves or the sounds of a rainforest. Maybe you enjoy classical and instrumental or rock.
Whatever it may be, find music that resonates with you. You want a sound that helps to relax you and encourages you to visualize your birthing goals. However, music is not the only sound that is relaxing during labor.
- Deep belly breathing- filling the lower lungs
- Moan deep and low during your exhales
- Grunt during exhale
- Blow air out to release any tension during an exhale
- Slow, natural, rhythmic and relaxed breathing
- Inhale to the count of 4 and exhale to the count of 4
- Make some humming sounds
- Chant- repeat a sound, a word, or a mantra
- Do lip trills while exhaling to keep the jaw nice and relaxed
- Yoga ujjayi breathing – nose breathing that creates an ocean sound at the back of the throat
- Do some singing
- Breathe in sync with your partner
- Listen to soothing, melodic music
- Listen to upbeat, energizing music
- Put on some nature sounds in the background- ocean, river, rainstorm
- You may want some white noise or you may want things to be quiet
- Listen to self hypnosis audio tracks
- Listen to poems, scripts or affirmations- you can have someone read them to you
- Listen to scriptures or prayer
- Have someone say your self affirmations out-loud
3. Smell
Certain smells can have a calming and comforting effect. If you’re planning to give birth in a place away from your home, you may want to bring a few things that smell like home.
- Explore aromatherapy
- Oils like lavender, bergamot, or geranium keep the air fresh and create a relaxing environment
- Essential oils in a diffuser
- Lavender is a natural antiseptic and analgesic
- Jasmine and Clary sage can help contractions and ease muscular pain or discomfort
- Rub some essential oil onto some of your pressure points
- Light some incense
- Spray your partners cologne
- Frankincense and geranium deepen breathing and calm anxiety
- Bring a favorite blanket or pillow
- Include a favorite t-shirt or sweatshirt that carries a home-like scent
- Keep some essential oils close, like Lavender, Clary, Sage, Rose, Juniper, Jasmine, Citrus, Frankincense and Geranium
4. Touch
When it comes to touch during labor, all women vary. While one woman might think that gentle pressure is relaxing, it may be obnoxious for someone else.
So before you go into labor, try out different types of massages, acupuncture, hydrotherapy, reflexology, etc. to find the right one for you. Although, remember that sometimes your preferences change during labor.
- Gentle pressure
- Kneading
- Stroking
- Counter pressure
- Light touch massage
- Hydrotherapy
- Reflexology
- Touch and massage
- Broad strokes with palms down the back legs or arms
- Head massager or brushing hair
- Gently stroke the forehead, temples and around the ears/jaw
- Hand massage
- Counter pressure on lower back/ buttocks
- Gently rubbing belly or supporting the lower belly
- Ice pack/ cold pack on lower back
- Rolling pan/ rolling massager on shoulders, back or thighs
- Hip squeeze
- Moving and positioning
- Lay on your side with your top leg and arm supported with pillows
- Walking
- Slow dancing with partner or doula
- Swaying or rocking while sitting on a birth ball
- Reclining in a bathtub/ birth pool
- Standing and leaning on counter/wall/ furniture
- Kneeling while resting chest and head on a birth ball
- Sitting backwards on a toilet or chair
- Sitting on a birth ball and leaning upper body on a bed
- Kneeling in a birth pool
- Leaning back against your partner
- Squatting
- Kneeling on one knee
- Lunging/ rocking/ swing with one foot on a chair/ stool
5. Taste
My midwife taught me that eating foods that are full of complex carbs and Vitamin B is beneficial in the first stage of labor. However, whether or not you should be eating during active labor varies from doctor to doctor. I, personally, was not very interested in eating.
In case you are, be sure to stock up on snacks that actually provide you with energy. You don’t want empty calories. Buy foods that will keep you satisfied. Doing so will help you avoid anxiety and fatigue. Fruits, 100% fruit juice, and electrolyte drinks are some good options.
- Water
- Ice chips
- Flavored drinks/ tees
- Honey sticks
- Candy/ lollipop
- Gum/mints
- Popsicle
- Food as desired for energy
And More
- Surround yourself in a safe space with dim lights
- Only invite people who can have soft voices, who are also patient, gentle and respectful of you and your birth vision
- TENS unit – electrical stimulation on lower back
- Acupressure/ reflexology points
- Submerge your body in a warm bath- jets are an added luxury
- Rest your forehead on your own hands, your partner’s hands, on the wall
- Place a heating pad on your belly or lower back
- Place cold washcloths on your forehead, belly, back, legs, wherever feels nice
- Use a fan
- Don’t forget to smile or laugh
- Remembering why you are doing this
- Kiss and cuddle your partner
- Talk to your baby and love them, even though they are still making their way into this world
- Be sure to loose yourself in meditation or self-hypnosis
- Remember that labor is normal and healthy
Relaxing can be extremely difficult while you are trying to push out a baby! And if it’s your first time, there’s a lot of unknown and a lot of your body just trying to figure things out. So, give yourself some grace, trust your body, trust your baby, and relax one finger and toe at a time. I promise that the more you can relax into it, the better birthing experience you will have!
Best of luck, Mama. Your baby can’t wait to meet you! Just get them here safely.
And if there was any relaxation technique that I missed, let us know in the comments!
Leave a Reply