Breathing and Imagery: Relaxation for the Pregnant

Instead of practicing specific breathing techniques, which may only serve as a distraction to contractions, each woman should learn to feel comfortable with choosing her own breathing rhythm. It is also a good idea to set aside at least ten minutes each day to focus on relaxing your body and on the good work that God is performing within you. When the time comes for you to start labor, this quiet time you have spent will have served as good practice for relaxation so that the contractions can do the most good possible.

When taking this quiet time, it is important to take deep belly breaths, bringing oxygen to each part of your body, as well as to your baby. In order to do this, take deep, slow breaths, bringing your belly outward instead of your chest upward. Breath in through your nose and out through your mouth. Every mom will be different, but you should fall between four and eight breath per minute. It may help to have your husband or friend read the following exercise for you during the first few quiet times that you have. After that, you may be able to picture it well enough on your own. This imagery can be adapted to other periods during pregnancy, or for life in general, but this has been designed for women at least 38 weeks pregnant. Feel free to add in your own thoughts and adapt it to meet your needs.

Now, find a quiet, comfortable place in your home. You may choose to have music playing in the background, preferably instrumental so that you can focus. Take a deep breath and close your eyes. Feel the fresh air coming in through your nose to each part of your body, making its way to your baby. Sense the air, along with any stress, leaving your baby and exiting your body. Your baby is enjoying this quiet time and the new air you are giving him.

Let any tension fall from your shoulders, dripping down your arms and out through your finger tips. Loosen your forehead, your cheeks, your jaw. Relax your neck and let all tension float away.