Relaxation techniques to be used during labour

The more you work to relax during labour, the less cortisol and adrenaline you will have in your body, the less pain you will feel! During labour, cortisol is not your friend. Trust us ;)

**Progressive Muscle Relaxation**

To practice progressive muscle relaxation, start by finding a comfortable position.

- Begin with your toes and consciously tense the muscles in your feet.

- Hold the tension for a few seconds, then release and let go, feeling the relaxation flow through your feet.

- Gradually move up to your calves, thighs, abdomen, arms, and all the way up to your head.

- Tense and release each muscle group, allowing yourself to fully relax and release any physical tension.

**Light Touch Massage**

Ask your birth partner or doula to gently stroke or use circular motions on your back, shoulders, or arms. Communicate the level of pressure that feels most soothing to you. Experiment with different touch techniques and find what brings you the most comfort and relaxation during contractions.

**Anchors**

- Find an object or action that brings you a sense of calm and focus. It could be a special photo, a cherished item, or even a specific word or action.

- Use this anchor during labour to help you reconnect with relaxation and strength. Whenever you feel overwhelmed or need a boost, hold your anchor, take a deep breath, or repeat your chosen word or affirmation.

**Calm Breathing**

As contractions arise, focus on deep, slow breathing. Inhale gently through your nose, allowing peace and serenity to fill your body. Exhale slowly through your mouth, letting go of any tension or discomfort with each breath. By practising calm breathing, you can stay centred and connected to your body throughout labour.

**Surge Breathing**

- When a contraction begins, take a deep breath in and exhale slowly with a soft "ah" sound.

- Visualize your breath flowing to your birthing muscles, providing relaxation and relief. Repeat surge breathing during each contraction, allowing your body to work harmoniously with the surges.

**Birth Breathing**

During the birthing phase, use birth breathing to support the natural expulsive reflex. Take deep, rhythmic breaths with a low-pitched "horse lips" or "blow through the straw" sound. Allow your breath to move from your abdomen, guiding the downward movement of your baby. By harnessing the power of your breath, you can assist your baby's smooth and gentle birth.

Practice these techniques beforehand so they become familiar and natural to you. Trust in your body's ability to birth your baby and embrace the calmness that these techniques can bring.