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COMFORT STRATEGIES
Releasing Tension
Activities
Discussion
Hands-on practice
Individual reflection
Resources
PFB book pages 44 – 46 PowerPoint slides 91 – 93
Breathing Practice activity
Feeling calm and relaxed( physically, mentally and emotionally) is key to a woman’ s ability to cope with labor. A variety of techniques can be helpful, and the most effective technique( s) vary between individuals. Therefore, it is important to try many options ahead of time, identify the most effective, and practice the favorite techniques frequently in preparation for labor.
Discussion Prompts
• Do you use any breathing techniques when you are stressed? How do they help?
• How does taking a deep breath affect your body?
• Think of a time when you felt panicked. What helped you become calm again?
Key Points
• Breathing: deep, abdominal breathing promotes health and relaxation at any point in labor. In contrast, shallow, rapid breathing or breath holding can increase tension and deprive the body of oxygen. Strategies to encourage deep breathing include:
• Breath awareness( focusing on breathing deep into the abdomen).
• Inhaling and exhaling to a certain count with every breath.
• Using visualization, self-talk, meditation or imagery that promotes calm breathing.
• Guided breathing( audio recording or partner breathing in sync or directing the breathing).
• Vocalization: making noise during labor is normal.
• Use low, deep moans to release tension( as opposed to high-pitched screaming, which can create tension).
• Practice ahead to become comfortable moaning, singing, humming or other vocalizing.
• Partners should be able to recognize helpful sounds and encourage them during labor.
• Mental relaxation: many strategies available to help keep the mind and emotions calm.
• Audio recordings / music: soothing music, poems, stories and / or relaxation scripts.
• Hypnotherapy: training the subconscious mind to let go of fears and tension using cues or self-hypnosis. To be effective, must be practiced frequently well in advance of labor.
• Focal point: training the eyes on a fixed object or steady contact with the partner.
• Imagery and affirmations: visualization / positive imagery, self-talk.
Preview
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