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RELAXATION
METHODS |
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Relaxation
is very important, especially during pregnancy. Some techniques
such as the breathing ones will be asked to you during labor. It
will be used as a kind of natural pain reliever. |
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BREATHING
TECHNIQUES : |
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During
prenatal courses you will learn how to relax and train to do it.(see :
childbirth classes).
There
are different ways of breathing but the final aim is the same,
namely learning to control one's body. Breathing techniques are
used during labor but can also be used in other situations such
as when you feel fearful , anxious, tired or stressed.
Before
beginning the techniques, lie down in a comfortable position,
with pillows if you want. |
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Deep breathing :
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It
is abdominal breathing.
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Deeply
and slowly inhale a small amount of air, through your nose.
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Then
slowly breathe it out your lips slightly opened.
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To
help you to better feel the movements, put one hand on your
abdomen and the other on your breast. So when you'll breathe in
and out you will feel your ribcage expanding up and down.
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When
you inhale, the hand on your abdomen has to go up (you fill your
abdomen with air), but the other hand on your breast should not
move.
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For
exhalations push slowly the air, as if it goes down your
abdomen, like for a long sigh.
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Ribcage breathing :
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Put
one hand on your abdomen , the other on your breast.
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Deeply
exhale though your mouth. |
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Close
your mouth and inhale via your nose. The hand on your breast
moves up whereas this on your abdomen shouldn't move. |
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Keep
the air inside for a while |
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Then
open yours lips and exhale slowly. Your hand on your breast goes
down progressively. |
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YOGA
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You can begin yoga course at any time of your pregnancy. Yoga is
a way of life which aim is to balance harmoniously body and mind.
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During
the courses you will be taught how to better know yourself,
especially the inside part of you, to understand your body's
needs, and to deeply relax. |
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The
courses are made of relaxation techniques, such as learn how to
breathe and how to concentrate in order to be able to meditate .
Positions are adapted to pregnant women. |
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Sessions
generally last around one hour. Prices depend on the teacher. |
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For further information,
feel free to contact the Fédération française de yoga :11,
passage Jean Pierre Amelot, 75011 Paris
Phone
: 01 47 00 26 12
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SWIMMING
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Good for the muscles preparation. Moreover it is much easier to
move and practice exercises in water. All the body muscles react
in an gently way.
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If
you don't participate to training courses for pregnant women,
you can go just swimming in the swimming pool to relax.
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HAPTONOMY
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The
aim of pre and the post natal haptonomic accompaniment is to
develop affective links between the baby and her parents, while
she is still in her mother's womb.
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The
haptonomic technique consists in exchanging contact full of
tenderness by touching the mother's abdomen. |
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The
father can participate by putting his hand on it and by speaking
to his baby at the same time. The baby feels the presence of the
hands and comes toward them. |
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Sometimes
she answers by kicking or by following the hands when they are
moving around the mother's abdomen. |
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The
accompaniment is progressive and corresponds to each stage of
the pregnancy development. |
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Courses
begins around the fourth month and goes after the delivery.
There are around 8-10 courses with the doctor before the birth
and generally 4 after.
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