"Just Relax. . ."

The ability to relax is a key factor to a positive childbirth experience because relaxation enhances every other labor-coping mechanism, yet so few of us truly know what it means to "relax". In fact, being told to "relax" usually has just the opposite effect, causing us to incur more tension and frustration in trying to relax than if we had not tried in the first place.

For many, the idea of relaxation is that of lounging on the sofa, the remote barely balanced in their hand, shoes kicked off and almost drifting off to sleep. The relaxation of labor, however, is not a relaxed stated of mind, it is a relaxed state of muscles. The ability to release tension from the muscles decreases stress levels, lowers the blood pressure, and increases the effectiveness of all other labor-coping skills. It is a skill to learn not only for labor, but for a lifetime. Mastered, it will reduce the risks for heart attacks and strokes.

Relaxation is a learned skill and one that becomes easier the more it is practiced. At first it seems as if you are unable to relax at all, the muscles barely responding to your commands. Over time, and with effort, you can train your muscles to release the tension with only one deep breath. Ideally, relaxation should be practiced for at least fifteen or twenty minutes each day.

BEGINNING THE SESSION

To begin a learning session, it may help in the first few weeks to "set the mood" for relaxation. Soft lights and soothing music can help induce relaxation. As the weeks go by, remove these

Image via Wikipedia

relaxation aids until you can relax anywhere, anytime, in any situation. This type of relaxation will help you for the rest of your life, and possibly prolong your life.

To begin, find a comfortable position, with pillows supporting your arms, neck and legs. All your joints should be partially flexed, or bent, if possible. Close you eyes and breathe slowly and easily. Don't force your breath in anyway. Then think of breathing deeper and slower, but without forcing yourself. Let your air "fall out", sort of like a sigh.

FOCUS ON ONE BODY PART AT A TIME

This is called Progressive Muscular Relaxation. Once you have mastered this, you can simply use the relaxation portion, anywhere, anytime, in any situation to reduce your stress levels. Do learn the relaxation, though, we begin my initially tensing a set of muscles. As those muscles are tense, concentrate on the feeling of tension. Then, taking a deep breath and blowing it out, release the tension in the muscles. Concentrate on the feeling of relaxation in those same muscles. Recognizing the difference between muscular tension and muscular relaxation is essential. Tense and release each body part. After you have mastered each part, you can begin to group parts together, so that you are doing the upper body or lower body. The goal is to be able to relax all the muscles in the body with one deep breath.

THE BODY PARTS

Begin with the hand and arm by making a fist. Hold this for a few seconds. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation. Repeat on the other hand and arm.

Now contract the muscles in the leg and foot by pulling your toes toward your face. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation. Repeat on the other leg and foot.

Squeeze your buttocks together. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Tighten the muscles of the pelvic floor, as if you were trying to keep from urinating. This is called a Kegel exercise. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Arch your back slightly. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Tighten your shoulders by pushing them back as if you are trying to make them touch. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Tighten the muscles of your neck by arching your neck slightly as if you are trying to look up. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Clench your teeth together, tightening the muscles of your jaw. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Squint your eyes. Take a deep breath in and blow it out, releasing the muscles. Concentrate on the feeling of relaxation.

Furrow your brow. Take a deep breath in and blow it out, releasing the muscles, letting your eyelids relax. Concentrate on the feeling of relaxation.

Now breathe slowly and evenly.

When you get up, do so slowly. Relaxation can lead to a lower blood pressure. Never jump up from a relaxation session.

BODY AWARENESS

One of the best tools in learning relaxation is body awareness. As you go about your day, watch for times when you are unnecessarily tense and use them to practice releasing the tension. Different people tend to contract different muscle groups during stress. Perhaps you clench your teeth, or raise your shoulders. Perhaps you grimace or furrow your brow. Look for these areas throughout your day. When you become aware of them, consciously choose to relax those muscles.

*If your health care provider has limited your physical activity for any reason, you will want approval before participating in any physical activity.