Deep Relaxation

Pregnancy is a very stressful time for moms-to-be. Changes in the body are frightening, thoughts turn into an endless whirlwind, and the pressure to make all the preparations as you continue with your daily tasks or work are really overwhelming. Being relaxed is important for a healthy pregnancy and you need to take the time to give it the priority it deserves.

Although forcing yourself to relax may seem the opposite, once you begin incorporating some of these techniques into your daily life you will notice a big difference in your mental clarity, energy and stress levels.

Deep relaxation techniques bring many benefits including less stress, reduced overall muscle tension, decreased anxiety and stress levels, increased serotonin levels, increased mental clarity, strengthened heart muscles, and a stronger immune system. All of these are great benefits for a healthier pregnancy.

Deep relaxation techniques

They’re all different. Some women prefer to exercise, others read a book with a nice cup of tea. No matter what you like, there are several techniques to choose from. Choose your favorites from the list below to create your perfect formula for relaxation.

Practice yoga

One of the best relaxation techniques for pregnancy is to practice yoga. Not only does it help you relax, it also allows you to do an exercise that is safe and ideal for pregnancy. There are a variety of different prenatal classes, check with your nearest yoga studio.

Take classes a couple of times a week and avoid Bikram yoga classes. After you’ve taken a few classes with an instructor, try setting up your own routine at home or watch these fabulous online videos of prenatal yoga.

You don’t have to follow a complete routine to take advantage of the deep relaxation benefits of yoga. Just a few stretches or postures when you wake up or before bed will do wonders to increase your zen.

Practice muscle relaxation

Progressive muscle relaxation is a technique that works to release tension in all muscles of the body. It takes time to master this technique but it’s really worth a try.

Begin lying down in a comfortable place, in a relaxing environment. Then, starting with your hands, you will tighten and relax different muscle groups on each side of your body. After the hands, you will continue the relaxation up your arms, shoulders and jaw and then all over your body.

At first it is a little strange, but continue and you will begin to notice big differences before and after each session.

Get massaged

Many people consider massage to be luxurious, but it doesn’t have to be that way. There are plenty of massage parlors that are much more affordable than a typical luxury spa. Consult your local guides and look for the options available in your city. Ask owners if they have experience working with pregnant women, if they have special stretchers and/or pillows for this, and if they offer any type of prenatal massage.

Since full body massages are not recommended in the first trimesters of pregnancy, opt for a relaxing massage of the head, shoulders, arms, legs, hands or feet. When you find the place you like best, indulge yourself! Relaxation benefits mom and baby.

If you’d prefer to go to a spa to contract the entire package, ask if they have Groupon offers available or if they offer discount codes. Spending the day in a bathrobe is an unbeatable experience. Don’t forget to ask your doctor and spa staff which treatments are safe and which you should avoid.

Concentrate on deep breathing

Deep breathing offers a number of additional health benefits in addition to helping relaxation. It helps reduce heart rate, induces sleep more quickly and helps you control your emotions. It takes some time to master this technique, but it is easy to do at any time of the day.

Sit or lie in a comfortable position and breathe deeply and gently through your nose. Place one hand on your belly and the other on your chest, and feel your body move as your lungs fill with air. Use the diaphragm for deep breaths.

When you can no longer inhale, hold your breath for a few seconds before exhaling slowly through your nose. Repeat as many times and for as long as you feel necessary until you begin to feel more relaxed.

Work with guided images

There are many free applications and playlists to help you practice guided imagery, but you can also do it on your own.

You just have to visualize yourself in a beautiful, serene or relaxing place… your happy place so to speak. Include all the details, even the tiniest, for each of your senses and imagine you’re there right now. If you find it difficult to do so without any guiding images, try looking at a photograph or painting.

Practice meditation

If you want to take relaxation to the next level, try meditation. Meditation combines deep breathing and, in some currents, guided imagery. The focus of meditation is to provoke a sense of calm as you work to clear your mind.

Many people become frustrated with meditation because they are not able to block their thoughts, but that’s okay, it only takes time to practice. When you realize that you are thinking something, just concentrate on the breath.

There are several meditation methods that combine deep breathing with guided imagery. If you want to investigate further, check out the free online applications or listen to some of these guided meditations.

Exercise

Even moderate exercise helps your body release endorphins, which make you feel happy and relaxed. No matter what exercise you do: brisk walking, weightlifting approved by your doctor, swimming, or a gym class, the important thing is to move! Even if you feel tired and unmotivated, when you’re done you’ll be happy to have done it.

Rest

Women are very busy and being able to take one or two hours a day to sit down and rest will be a great incentive for your overall sense of relaxation. Take advantage of the time you have available now and rest. Pregnancy brings many changes to your body and mind, and soon you will no longer be able to afford to take a moment and enjoy the silence.

Go for a walk

Fresh air does good to the mind and body and if it is a sunny day, so much the better. It doesn’t have to be for a long time, but going out for a walk will change your mood. If the day is nice, picnic in the park with a friend, take the dog for a walk, or just sit outside for a while. We spend most of the day indoors and any time you can spend outdoors will always be a big help.

Express your feelings

Talking to your partner, family, doctor, or friends is an excellent way to practice deep relaxation. Many times we keep the problems to ourselves and that only generates more anxiety and stress. When we talk to other people and share our emotions and feelings this gives us great relief.

If you find it difficult to talk to people you know about your problems, you can join a pregnancy forum where you can share your feelings.

Take a good bath

At the end of a long day, there is nothing better for relaxing the body and mind than taking a good hot bath. Avoid very high temperatures and consult with your doctor before using any aromatherapy product to be sure it is safe for the baby.