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| Home > Preparation for Child Birth > Relaxation > Passive Relaxation
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| | Passive Relaxation
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Once you are acquainted with the tensions in your muscles, the art of releasing tension can be acquired easily. A state of deep relaxation of both body and mind can be attained by focusing on different parts of your body and releasing tension in each part. This is not very easy. It takes some concentration and conscious effort on your part. Let your partner read the following exercise in a calm, relaxed voice when you start passive relaxation. He should read at a slow pace, giving you enough time to focus on and release all part of your body. Listening to soothing music will also help. Once you select the music, use the same for your practice session and then use it during labor so that you are in tranquil and familiar atmosphere.
Starting position: Select a comfortable position lying on your side or semi sitting. Support all your limbs on the floor, bed, or pillows. Take your time to adjust to a comfortable position so that muscle effort may not be needed to hold yourself in that position. Place your pillows depending on the position you choose so that you feel relaxed and comfortable. Soothing, restful music may help.
Exercise:
a. Take a long sigh or yawn.
b. Focus on your toes and feet. Just let go. Imagine how warm and relaxed they feel.
c. Imagine how your ankles feel - floppy and loose.
d. And now your calves. Relax the muscles.
e. Now focus on your knees. They are supported and relaxed and not carrying your weight or holding your legs in any position. They are very comfortable, flexed and loose.
f. Focus on your thighs. Let go of the large strong muscles of your thighs. They feel soft and heavy and totally supported.
g. And now your buttocks and perineum. This area needs maximum relaxation during labor and birth. Just let go. Think "soft" and yielding. When you give birth to your baby, the tissues of your perineum will release and let the baby slide out. You will relax, allowing the perineum to give in and open for the baby.
h. And now the low back. Imagine that you are being massaged by someone with strong hands. It feels so good. Your muscles are soft and warm, and your low back is comfortable and relaxed.
i. Concentrate on your abdomen. Just let those muscles go. Let your abdomen fill with air as you breathe in. and cave in as you breathe out. Your abdomen is free. Pay attention to your breathing pattern, its movement while breathing. Good. Focus on your unborn baby within your abdomen. Your baby is floating inside free, warm and vulnerable within you. Your baby is relaxing, too.
j. And now your chest. Your chest is also free. When you inhale, air fills into your lungs. Your chest swells easily, making room for the air. As you exhale, your chest relaxes and lets the air flow out. Breathe at ease, letting the air flow in and flow out, just like sleep breathing. Ease the air into your chest and ease it out. This easy breathing helps loosen your body and in turn you breathe even more easily and slowly. Good. Now inhale through your nose and exhale through your mouth - slowly and easily, letting the air gush in and gush out. Pay attention as you breathe out. It sounds relaxed and calm, almost as if you were asleep. This is very much like the slow breathing you will be experiencing during labor. Good.
k. It is time for your shoulders now. Imagine you have just had a lovely rub over your shoulders and upper back. Let go. Release and feel the warmth. Feel the tension sliding away.
l. It is the turn for your neck. All the muscles in your neck are relaxed because they do not have to perform the task of holding up your head in any position. Your head is heavy and completely supported so your neck can take it easy and relax. Good.
m. Focus on your mouth and jaw. They are limp and relaxed. You do not have to close or open your mouth. It is com-fortable. No tension there.
n. And now your eyes and eyelids. You are not holding your eyes open or closed. Let them remain the way they want to be. You are not focusing your eyes and your eyes are still under your eyelids. Your eyelids are relaxed and heavy.
o. Focus on your brow and scalp. Think how warm and relaxed they are. Just let go. You have a calm, peaceful expression on your face no frown lines there, reflecting a calm, peaceful feeling inside.
p. Enjoy this relaxed feeling of calm and well-being for sometime. You can relax in this way anytime, anywhere, before sleep, during an afternoon rest or during a quiet break. This is the feeling to have in labor. During labor you will be taking various positions like walking, sitting up, showering, and changing positions; but whenever a con-traction comes, you should release muscles all over your body and let your mind relax giving you a feeling of peace and confidence. This tranquil feeling helps you focus on the best possible accomplish-ment of each contraction, yielding to these contractions and letting them guide you in breathing and comfort.
q. It is time to end this relaxation session. Gently open your eyes, stretch, tune in to your surroundings and get up slowly.
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