Your body can benefit greatly from learning how to relax. Once you are in labor, it is a last-ditch effort to try to learn these skills. The benefits of relaxation can be seen, particularly if you have been practicing during your pregnancy. You find that you are more able to let the muscles of your body — namely, your uterus — do its work of contracting, without adding tension to the mix of labor.

The ability to use mental images can help transport you to another place during labor, thus reducing the amount of stress hormones circulating through your body during the birth process. You will generally feel a sense of well-being as you relax and let your body do its work.

The Side Lying Position

A side lying position for relaxation is easiest to assume and is appropriate for all trimesters. Using pillows will help you achieve maximum comfort, even if your belly has not started expanding yet. Place one pillow under your head and lie on your side. Either side is fine, though some people have a preference.

One hand is placed behind your body and one hand in front (see FIGURE 5-15). You should not place your hands under your body or your pillow. Use the other pillow to prop up your leg from the knee to the ankle, making sure that all your joints are supported. The bottom leg should be gently laid behind you.

FIGURE 5-15

Use the Side Lying Position for comfort during relaxation or sleep during pregnancy.

Tense-Release Relaxation

One of the first relaxations you can learn is called a tense-release relaxation. All you do is mentally work your way down your body and tense each muscle you think of and then deliberately release it. This allows you to learn what tension feels like in your body. Start with your head, and work your way to your feet. You can also do this exercise with your partner.

Remember to keep your muscles relaxed after you have done the tension exercise with each group. Common problem areas are the jaw, the forehead, and your shoulders. Try to sink into your pillows and deliberately relax your face and let your jaw fall open. If you are holding up any part of your body, you need to physically stop and concentrate on relaxing that area.

Visualization

Visualization is another relaxation tool for you to use. This tool will not work for everyone, but remember that you do not have to use a script or any other prop. This should be something that works for you. You might choose to relive a certain moment in your life, for example, a great vacation or a romantic moment. Focusing on the baby is one way to help center yourself during this relaxation period. You might try imagining how your baby is growing this week, and watch, through your mind's eye, the development and progress of your little one.

Finding Time to Relax

Relaxation need not take a long time to do. A key thing to remember is that the more you practice the less time it can take. Try to fit in at least two practice sessions a day and one preferably with your husband or labor coach. This will begin the preparation for birth.

The first trimester can be a difficult time to exercise. Your body is undergoing so many changes and learning to deal with nausea and fatigue can make exercise much more difficult. As you ease into a routine, it will become easier. Learn which exercises you can and cannot do and be sure to find time for relaxation along the way to aid in the mental parts of pregnancy.