Breathing and Imagery: Relaxation for the Pregnant

Instead of practicing specific breathing techniques, which may only serve as a distraction to contractions, each woman should learn to feel comfortable with choosing her own breathing rhythm. It is also a good idea to set aside at least ten minutes each day to focus on relaxing your body and on the good work that God is performing within you. When the time comes for you to start labor, this quiet time you have spent will have served as good practice for relaxation so that the contractions can do the most good possible.

When taking this quiet time, it is important to take deep belly breaths, bringing oxygen to each part of your body, as well as to your baby. In order to do this, take deep, slow breaths, bringing your belly outward instead of your chest upward. Breath in through your nose and out through your mouth. Every mom will be different, but you should fall between four and eight breath per minute. It may help to have your husband or friend read the following exercise for you during the first few quiet times that you have. After that, you may be able to picture it well enough on your own. This imagery can be adapted to other periods during pregnancy, or for life in general, but this has been designed for women at least 38 weeks pregnant. Feel free to add in your own thoughts and adapt it to meet your needs.

Now, find a quiet, comfortable place in your home. You may choose to have music playing in the background, preferably instrumental so that you can focus. Take a deep breath and close your eyes. Feel the fresh air coming in through your nose to each part of your body, making its way to your baby. Sense the air, along with any stress, leaving your baby and exiting your body. Your baby is enjoying this quiet time and the new air you are giving him.

Let any tension fall from your shoulders, dripping down your arms and out through your finger tips. Loosen your forehead, your cheeks, your jaw. Relax your neck and let all tension float away.

Feel your spine begin to loosen up, allowing your hips to find the best position. Let any tension fall from your hips to your knees, until it builds up and spills over, falling down to your ankles, and running out through your toes.

Sense your overall relaxed state and feel the peaceful and healthy effect it is having on your baby. Feel how happy and healthy he is, cradled by your pelvis and wrapped in your womb like a warm fuzzy blanket. Your baby is fully formed and getting ready for a new step in life. His lungs are almost finished developing and he is waiting to be held in your loving arms.

Notice how your womb is healthy and vigorous with life. Feel how strong you are; your body was created to take on the work of labor that is ahead. Even now, your body is getting ready. Notice how your cervix is thinning and softening, how your pelvis is stretching to make room for your baby and feel how your womb is practicing contractions, like a rehearsal before a play. Your baby is your birth partner, you will help each other through labor and birth.

Notice how your baby is already drooping into place, feeling out the most comfortable and wise position for birth. Think of how willow trees droop, and tree branches with the weight of ripening fruit. Relax your pelvis and vagina, let your baby droop lower and lower, ready for the perfect moment to be born.

Any tension or worries you have are now free to leave. You are healthy and strong, your baby is healthy and strong. You have each other, and God is working a miracle through this special relationship.

Take a deep breath in through your nose and out through your mouth, letting everything you don't need just float away. Both of you are now ready to take life head on, while you wait for the big day when you will meet each other.

Continue to relax until you feel comfortable and rested. All you have to do is breath, nothing else, until you are ready to open your eyes.