Childbirth Relaxation Techniques :
Using Your Mind

Learning to relax during childbirth not easy, it is an acquired skill. Childbirth relaxation begins in your mind. Your mind must be actively involved and focused on relaxing during labor if you want to achieve a less painful birth. This may sound simple but it is no easy task. Your mind is strong. It likes to think. It loves to bounce all over the place as it discovers new ideas and sensations. If it is not actively being engaged it becomes bored and... off it goes!

To keep it focused on one idea or thought for any amount of time takes practice. Think of a child learning a lesson in school. If the subject is not of particular interest, or if the child is not determined to focus, how hard is it to keep their attention?

In childbirth relaxation, this is the first step. You must teach your mind to focus. You will need to focus on staying relaxed and calm through each contraction, lasting for minutes at a time. You must also rest and relax in-between contractions. To do this you must practice maintaining focus.

Childbirth Relaxation using Attention Focusing

Attention focusing is training your mind to stay focused on one subject for a given amount of time.

• Choose an object (favorite picture) or a task (like breathing and relaxing) and focus your mind completely on that task or object without letting your mind wander for a certain amount of time.

• Start with a couple seconds and work your way up to one or two minutes.

• Try several different tasks and objects until you find a few that can easily keep your mind occupied for at least two minutes. Get creative with focus objects.

• Try a favorite picture

• A spot on the wall

• A fish in your tank

• There are things all around you so you shouldn’t get too bored

Tasks can include:

• Relaxed breathing

• Pattern breathing

• Counting

• Thinking of the words to a favorite poem, song, or scripture (Be aware that if you use a favorite song or poem you may end up not liking that particular one anymore because it may remind you of being in labor.)

• Listening to soothing music

Your brain naturally wanders and is very busy. To get it to focus on any one thing for longer than a split second does not come naturally. Attention Focusing is designed to help you practice keeping your mind focused on whatever assignment you give it, for however long you determine. This is especially useful considering contractions end up lasting for 1-2 minutes at a time. You will need the ability to keep your mind focused to push through each one. If you do get bored focusing on objects around you, move on to attention focusing with imagery.

Childbirth Relaxation using Imagery

“The easiest way to an easy mind is to create an easy mind.”
Norman Vincent Peale

Imagery can be used to distract you from the pain during a contraction or to enhance childbirth relaxation. However, it only works if you have practiced it enough. Your mind responds to training and discipline. So if you have practiced enough, you may be able to literally transport yourself away from your present situation and into your imaginary sanctuary. The goal here is to keep your brain focused on some image or place in your mind to either distract you from the contraction or allow you to more fully relax using comfortable, familiar, and peace promoting images. Ideally, you will whisk yourself away into your imagination for a break.

So where would you like to go?

Picture a sandy golden beach with the soft breezes blowing the leaves of the native trees. The fragrant flowers permeating the air around you. Light from the sun, playfully bouncing from wave to wave. And the harmonious sound of the ocean tumbling up to meet the sand…….

Or,

Up on the ridge of an imperial cliff looking out over the lush green of a mountain meadow. Tiny wildflowers play hide-and-seek as the wind rolls across the high grasses. Small creatures stir. A knocking sound lets you know a woodpecker is nearby. You feel vibrant and refreshed as the clean mountain air fills your lungs! Ahhhh, there’s nothing like it…..

You can either conjure up a place like one of these in your mind or think of a time, place, or an object that has special significance to you. Remember to keep it relaxed! Combined with slow and controlled breathing, imagery can be very effective. I personally found it most effective in early labor. You may enjoy it all the way through your labor. You never know what you will feel like or what will help during each stage of labor. This is why you are filling up your bag of tricks with a good variety of techniques and exercises. When the time comes you will have a good pool of familiar tactics to help you through no matter what labor brings.

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