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| Home > Preparation for Child Birth > Relaxation > Relaxation Countdown
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| | Relaxation Countdown
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Once you have become conscious of body tension and have mastered relaxation, you should learn the following technique to achieve prompt release of extra muscle tension. This will help you relax during labor. At the beginning of each labor contraction, take deep breath and relax completely, for just a few seconds. Initially use three to four slow breaths to help you relax. You should be able to relax on the slow exhalation of one breath as you practice more.
Starting position: Start by sitting in a comfortable position and then chose any position you might use in labor - standing. Walking, sitting upright, semi sitting etc.
Exercise: Inhale through your nose. While exhaling through your mouth, release the muscle tension in your body. In the beginning, give more time to accomplish this. Count down slowly from ten to one. Use these counts for total body relaxation. Think of each of these counts as a wave of relaxation for a particular part of your body. When you finish your count from ten to one, your body from head to foot will be relaxed. Use the fol-lowing guide for releasing tension from head to foot.
10. Head and face. 9. Neck and shoulders. 8. Arms and hands. 7. Chest. 6. Abdomen. 5. Back. 4. Hips and buttocks. 3. Perineum. 2. Legs and knees. 1. Ankles and feet
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