Best Relaxation Tips for Pregnant Women: Natural Ways To Relax During Pregnancy. Tiredness, tense muscles, stress: these are what pregnant women can do in everyday life to relax. Here are Relaxation tips for pregnant women.
Relaxation Tips For Pregnant Women
Changing table – still on the list. Parental allowance – not yet applied for. And a child’s name doesn’t exist yet either. Aaaaahhhh! It seems like the to-do list is getting longer and longer with each week of pregnancy.
But not only the numerous errands but also physical complaints or the fear of new responsibilities can also quickly put pregnant women under stress. That is understandable – but it is better to take a deep breath.
Because the alpha and omega of relaxation is actually conscious breathing. “This has a calming effect on the vegetative nervous system and can thus resolve fears and reduce stress,” says midwife and yoga teacher Jutta Wohlrab. Therefore, conscious, calm breathing is important for every relaxation technique.
Natural Ways To Relax During Pregnancy
These are 6 simple tips to relax during pregnancy.
1. Conscious Breathing
No matter whether you are standing in front of the refrigerator or lying on the couch – you can incorporate this simple relaxation method from the expert into everyday life without any problems.
- Close your eyes.
- Now take a deep breath through your nose into your stomach as you count to four.
- Hold your breath for four seconds.
- Now breathe out through your nose for another four seconds.
- Again, wait four seconds to take another breath.
- Repeat the exercise as you feel.
To find inner peace, Wohlrab, who also works with hypnosis, recommends an exercise called the Small Energy Circle.
- Sit relaxed cross-legged on a comfortable surface.
- Close your eyes, your spine is gently straightened, and your chin is tilted slightly towards your chest.
- Focus on the point between the eyebrows.
- Breathe in deeply through your nose and imagine the breath flowing from the point between the eyebrows over the top of the head to the base of the spine.
- As you exhale, let the air slide gently down your spine.
- Now concentrate on one point on the pelvic floor.
- Inhale deeply through your nose again and let the breath flow from the pelvic floor over the pubic bone, stomach, and heart up to the point between the eyebrows, further over the crown of the head to the spine.
- When you exhale, the air slides back down the spine to the pelvic floor.
- Repeat the exercise three times in your own breathing rhythm.
3. Satisfaction Diary
Is the birth getting closer, and the stress increases? Time to put the pressure off your mind. With a satisfaction diary. “Take two to three minutes of your time in the morning and write down three things for which you are grateful. In the evening you can add three things to the entry that went well during the day,” advises Wohlrab. In this way, you not only consciously focus on beautiful moments, but also increase your overall satisfaction.
4. Positive Affirmation
Another method of relaxation: is positive thinking. “It has nothing to do with ‘I’m great and my life will be great. It’s about imagining a beautiful future situation in your head as realistically as possible and enjoying it,” says graduate psychologist Katrin Jill Elvarsdóttir. For example, how to lie on the sofa with your baby on your stomach and read a book.
Imagine in concrete terms how the little person feels: How heavy is he? How does it smell How warm is he Does he sleep or does he look around with open eyes? Consciously take your time twice a day to let your personal head cinema run.
5. Muscle Relaxation
In order to loosen your muscles without aids or great effort, the interplay of tension and relaxation is ideal. Due to the strong tension, the muscles are better supplied with blood, while the relaxation phase creates a pleasantly warm feeling.
- Then contact as many muscles in your body as possible and hold the tension for about half a minute.
- Now let the muscles loose again.
- In the relaxation phase, focus on the warmth and heaviness in your muscles.
- Repeat the exercise a few times.
6. Recharge Your Batteries
“Fears don’t go away by themselves. It is important to talk to others about it and to be taken seriously. An encouraging saying like ‘It’ll be fine doesn’t help the pregnant woman,” says Wohlrab. The so-called power pose can also help against uncertainty.
To do this, raise your arms, and jump slightly (!) Up and down and let out a “battle cry”. After about two minutes, the body releases testosterone, and self-confidence gets a boost.
The extent to which the exercises described help, of course, depends on the stress level. External causes such as the job or diet must also be questioned. No relaxation exercise, however good, helps against an annoying boss or a nutrient-poor menu. If in doubt, contact your gynecologist or midwife.