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Give birth with joy
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Psychoprophylaxis:
Breathing and relaxation techniques for childbirth.
Some helpful hints before giving birth.
Go into labour
with an open mind.
Accept your situation and do not be afraid.
That will make birth easier.
Relaxation and breathing
will help your uterus work harder,
and make your contractions less painful.
Relaxation and breathing exercises
will help you prepare
and expectant parents can look forward
to the birth of their baby without fear
and trust in the natural process of birth.
These exercises will help you during labour and birth.
The techniques are simple.
If the woman breathes, relaxes and focuses on her contractions,
her labour can be easier, less stressful and
she will feel confident about giving birth.
Childbirth is hard work.
The reward is a borrowed treasure
to love and care for.
Can we influence the birth process?
No, but we can prepare for labour with
breathing and relaxation exercises and by
having confidence in the natural process –
and the baby when it arrives.
Are you afraid of losing control?
You must dare to lose control and
accept the birth process.
Trust nature and your own body.
Let go of all resistance – go with the flow.
Coping with pain during labour and birth
can be difficult,
but pain relief is available.
Be open to that too.
You can only do your best and
if you need help, accept it.
Giving birth is painful.
The reward is a child to love.
A child is a gift of life.
Think of each contraction as a wave,
followed by new waves.
It starts slowly,
increases and become more intense and painful.
Then it subsides and disappears,
and the woman has a rest period
until the next contraction/wave comes.
Try to think positive:
Dare to ride the wave
Each wave/contraction is bringing you closer to your goal:
The birth of your baby!
The contraction you just felt will never return.
Take each moment as it comes,
and feel happy with the work you’ve done so far.
Labour does not last forever, it comes to an end.
Time flies when you are busy.
The same thing happens during labour,
you lose all track of time.
There is a difference between positive and negative pain.
Positive pain has a goal and reward at the end:
A child that you can love and cherish.
Giving birth is hard work
but you can do it - with help and support!
A woman needs lots of support and encouragement
from her partner
or another person during labour.
Women have traditionally helped each other during childbirth,
but partners usually help today.
They should know
the breathing and relaxation techniques
better than the woman who is giving birth.
Partners should have knowledge for their own sake.
Otherwise you will feel helpless and time will pass slowly
The birth staff
cannot be with you all the time.
There will be long periods when you are on your own.
Having another support person
(a woman who has given birth herself)
can help when the birth partner feels stressed.
Ask the staff
if you feel scared:
Is this normal?
Should it really be hurting this much?
Can I cope?
What happens next?
Trusting the natural process and your body is good.
But you also have to adapt to the hospital environment.
It might not be what you expect.
But it can still work - even though it’s different.
If you need a caesarean or ventouse delivery,
breathing and relaxation are important
because they will supply your uterus and baby with oxygen.
The situation may not be what you expected, but:
You have done your best: a fantastic achievement!
Breathing techniques during
the first stage
Slow-deep breathing
As soon as you feel a contraction coming,
breathe deeply through your nose – all the way down to your stomach,
and breath out through your mouth.
The first contractions can come at 5-10 minute intervals
and last about 30 seconds.
No two births are alike.
Breathing in is active (like smelling a flower).
Breathing out is passive, let the air flow out.
Continue with slow, deep breaths
through the contraction.
Keep breathing like this for
as long as it works.
Breathe normally between contractions.
Adapted breathing
When the deep-slow breathing technique is no longer effective.
Contractions can come at 2-5 minute intervals now
and last for 40-50 seconds.
No two births are alike.
Begin by taking a deep breath when a contraction starts,
still in through your nose and out through your mouth,
to send lots of oxygen to your body, your uterus and the baby.
Adapt your breathing
to the intensity and pain of each contraction.
Breathe shallow and faster through the contraction.
In-breaths and out-breaths should be the same length.
Breathe calmly and relaxed when the contraction subsides.
Make sure you don’t hyperventilate,
that your breathing gets faster and faster.
The signs are dizziness
and a tingling feeling around the mouth and fingertips.
If this happens, breathe into your cupped hands or a paper bag
until you feel calmer.
Adapted lighter breathing
When contractions become even more intense and painful.
They can now last about 50 seconds with a 2-3 minute rest in between.
No two births are alike.
This is when the woman can feel like giving up.
Encouragement and support from her partner are important.
Always start by taking a deep breath.
Take shorter and shallower breaths through each contraction.
In-breaths and out-breaths should be the same length.
Breathe in through your nose, and blow out through your mouth
(like blowing out a candle).
Take short rapid breaths through every contraction,
and a long deep breath when it subsides.
If breathing through your nose is difficult, pant like a dog
(breathing in and out through your mouth).
Breathe normally and relaxed between contractions.
Alternate rest with walking around during the first stage.
You can also try to rotate your hips gently and rhythmically (hula-hula).
Gravity and movement will help the uterus open
so that the baby can move down through the pelvis.
Second stage
During the second stage of labour,
the woman takes a deep breath,
holds it and pushes gently downwards.
When her air starts running out, she blows it out quickly and takes a new breath.
Most women feel such strong contractions and an urge to push at this stage
that they cannot resist pushing.
But some don’t and may need guidance.
The midwife or other caregivers will be there to help.
Panting is used also during this stage when the baby’s head is visible,
and the woman may be asked not to push to prevent tearing.
When it’s time to give birth,
you can lie down or choose an upright position.
Listen to your body and work with the midwife.
Relaxation
Relaxation during labour helps speed up the process.
A relaxed muscle gets more oxygen.
Compare the effect by tensing your hand for a moment.
After a while, your hand will start to tremble and ache,
This is because you have reduced the blood flow,
and your hand is getting less oxygen.
Exercise
Towards the end of your pregnancy,
practise for about 15 minutes every day
Find a quiet place with no distractions.
A moment of stillness.
Turn off your phone.
Lie on a comfortable bed or couch.
Feel your body lying heavy and relaxed.
Take deep breaths, drawing the air deep into your stomach.
Stay awake and aware.
Think: I am learning to relax before giving birth.
Begin by tensing one arm and hand, and focus on keeping
the rest of your body heavy and relaxed.
Relax your arm and hand.
Breathe normally and relaxed.
Continue tensing different parts of the body, one by one:
your leg and foot, pelvis, shoulders, arms and back, neck and jaws.
At the same time,
focus on keeping the other parts of your body relaxed.
This is important.
When you have worked through each part of your body
comparing tension and relaxation
you will feel warm and heavy.
You are breathing deeply, and your entire body is relaxed.
When you relax and take slow deep breaths, your whole body is oxygenated. Oxygen is transported around your body.
If your uterus is oxygenated, contractions will be less painful.
And the baby receives oxygen from the placenta via the umbilical canal.
Focus your thoughts on your baby.
The baby is lying in your uterus surrounded by fluid.
It kicks and hiccups and might even be sucking its thumb.
Your blood supplies the baby with oxygen and nutrients.
Imagine that
your heart is pumping and delivering blood
to every part of your body,
and to your uterus and the baby via the placenta and umbilical canal.
Your baby will soon meet her parents, who she already knows
because she can hear their voices and feel their soft hands
as they stroke the uterus.
The baby feels safe
when she hears her mother’s heartbeat and
feels her movements and rhythm.
Rhythm is the baby’s first language.
And the smell of breast milk reminds her of amniotic fluid.
Massage
Touch is a simple way to feel good
Gently stroking a small baby makes her feel relaxed and loved.
We also enjoy being touched and touching.
It helps us relax and feel less stressed.
All around the world, women are massaged during pregnancy and labour.
Different techniques are used in different countries.
Massaging the legs, applying acupressure to the toes, pressure on the pelvis.
And women instinctively massage their stomachs during labour with gentle rhythmic and circular movements.
Massage releases the calming hormone Oxytocin,
and helps the woman to relax.
This is positive during labour.
Oxytocin helps reduce the experience of pain.
Oxytocin increases the body’s own production of endorphins.
Endorphins are a group of substances
that inhibit or relieve pain.
Oxytocin is also released during breastfeeding, which is why the woman feels drowsy when she’s breastfeeding. She is resting without sleep.
Massage relieves pain
The reasons are purely physiological.
Both pain and sensory impulses travel through the spinal canal.
Sensory impulses travel faster than pain impulses
and the canal is crowded.
During massage, touch blocks the pain impulses
and helps reduce pain.
Gentle stroking is best between contractions.
The woman will know where she wants to be touched.
Heavier pressure and massage is usually needed during contractions,
in the lower back, pelvis, thighs and buttocks.
A warm shower or warm towels across the stomach can help ease the pain.
But this varies for each woman.
Some women don’t want to be touched,
they want to be alone and focus on their contractions.
Your midwife can offer advice.
For more information about birth, caesareans and pain management,
visit www.vardguiden.se under: pregnant
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