by Mary Paliescheskey

Created on: August 19, 2007

Relaxation is the key to aa easier and shorter labor. Relaxation implies a state of reduced heart rate, deep, slow respiration, and low muscle tension. Relaxation is a powerful tool. It can provide you with an easier birth. Even women in preterm labor can use its power. Women in preterm labor who practice relaxation have larger babies and were able to remain pregnant longer.1

Relaxation training during childbirth education class has been shown to significantly reduce heart rate and self-reported pain.2 Childbirth lectures are not able to duplicate the results of actual relaxation training.2 Effective childbirth education combines lecture with relaxation training.

Practice relaxation techniques before labor. Practice integrates the theory of lecture into a couple's life. Having instant success in class can lead to a false sense of confidence. True integration requires repeated practice over the weeks of your last trimester. A relaxation technique experienced once in lecture will be forgotten in the increasing intensity of labor.

As you practice, your skill with the technique will increase. A woman's confidence in coping with labor increases with practice. With increasing confidence, fear of pain is reduced and a woman feels capable of handling labor. A woman approaching labor with a fear of pain and a sense of helplessness will have a more difficult labor.3 Conversely, a woman confident in relaxation techniques who practiced will have lower levels of pain and greater amount of coping related thought.3

As the intensity of labor increases, relaxation becomes more important. When a contraction has passed, it is important to let any tension in your body go. Holding muscles tense or anticipating the arrival of the next contraction takes a lot of energy. It can make labor seem more intense and difficult.

Deep slow breaths for as long as possible during labor will help keep you relaxed and focused. As labor intensifies, include moaning or toning sounds from deep in your chest (from the diaphragm). Physical touching, massage, holding by your partner, and counter pressure help keep a woman focused and relaxed. Eye contact is especially important. Also, use visualization or focal points if they help you maintain a focus. Some women work best by going within themselves. Do not disturb this focus if it's working.

During labor make sure that your physical needs are met. You need to keep your energy available to you. Food and water can be instrumental to maintaining relaxation.

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