If you’re going to be a mom, get ready for all the changes you and your body will undergo during pregnancy. For a pregnant woman, these changes can sometimes be so challenging, perhaps due to hormonal change, physical pain, or even anxiety over giving birth and then becoming a parent. 

Relaxing is no longer just nice to have it is an important part of a good pregnancy because it allows you to cope better with stress and develops your physical and mental health.

In contrast, studies have proven that using these relaxation techniques for pregnant women does not only feel good but also significantly affect your body positively, such as changing your heart rate and bringing down cortisol levels. 

Marwari Hospital is in the league of the best maternity hospitals in Assam and the Northeast. They have individualized prenatal care to help you through these important months, thus making sure you have a better and more balanced pregnancy. Are you ready to learn how relaxing can change your life?

7 Most Effective Relaxation Techniques for Pregnant Women

Stress-relieving, quality sleep-evoking, and discomfort-relieving relaxation techniques can be helpful in the pregnancy course. Before using new techniques, pregnant women need to consult with healthcare providers for safe application with mother and baby.

1. Deep Breathing Exercises

Deep breathing is also a simple and very effective stress-reducing relaxation techniques for pregnant women to decrease heart rate. Concentrating on deep, controlled breathing will help a pregnant woman increase the intake of oxygen into both herself and the baby.

How To Practice Deep Breathing

• Sit or lie down in whatever comfortable position you may prefer.
• Breathe into your nose for a count of four
• Hold your breath for a count of four (do not hold if prescribed to avoid it).
• Deep breath in through your nose for four counts, and breathe out very slowly for six counts.
• Do this as often as possible for a few minutes.

Caution: You must not hold your breath at all in pregnancy because the air supply needs to reach the baby.

2. Prenatal Yoga

Prenatal yoga is extremely beneficial as it increases flexibility in the joints; keeps back pain away; renders mental relaxation and prepares one for labor. These exercises make one conscious and prepare the body for labor.

Safe Yoga Poses During Trimesters:

• First Trimester- Cat Cow, Seated Forward Bend
• Second Trimester- Warrior II, Side Angle Pose
• Third Trimester: Supported Bridge Pose, Child’s Pose

For safety, you need to undergo prenatal classes or refer to approved online tutorials. Prenatal yoga classes at Marwari Hospital are conducted especially for pregnant women.

3. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation is the purposeful tensing and then relaxing of each body part; it may reduce the following: muscle tension and anxiety.

How to do PMR:

• Select a quiet room and sit or lie down.
• Begin with your feet: tense for five seconds, and relax.
• Progress through your body muscles, thigh muscles, abdominal muscles, and arm muscles-tensing in an alternating pattern with relaxation.
• Attempt to note the distinction between tension and relaxation.

This technique can enhance the quality of sleep and reduce the levels of anxiety.

4. Guided Imagery

Guided imagery is a psychological technique in which an individual imagines silent scenes or experiences that calm their mind.

Practice instructions

• Close your eyes and breathe into your body.
• Imagine a place that is peaceful (a beach or a forest).
• Imagine all your senses; visualize what you see, hear, smell, and feel.
• Use audio guides or apps if needed.

Such a method can greatly decrease anxiety and improve mood during pregnancy.

5. Prenatal Massage

Prenatal massage helps to relieve body aches like backache and swelling and also relaxes.

Precautions:

• Do not massage your abdomen.
• You should not lie flat on your back after the second trimester.

Marwari Hospital has experienced prenatal massage who will take care of you, always making sure you are comfortable and safe with the caretakers who are experienced in this.

6. Meditation and Mindfulnes

Meditation practices can bring calmness to the mind while bringing down stress hormones associated with anxiety in pregnancy.

Instructions for Implementation:

• Take a few minutes to yourself for each day, focusing on your breath in silence.
• Guided meditation apps or videos that are tailored for pregnant women.
• Mindfulness is taking the thinking of being in the present and applying it to daily activities.
• Emotional well-being will be improved with regular practice.

7. Emotional Freedom Techniques (EFT)

EFT or “tapping” brings together acupressure combined with affirmations for the release of emotional stress.

Simple Steps to Follow

• Choose the source of stress you wish to focus on.
• Tap on particular acupressure points in your body as you repeat the appropriate affirmations about your emotions.
• Emphasize releasing the unwanted emotional effect associated with a cause of stress.
• EFT would decrease levels of anxiety and ensure emotional well-being during pregnancy

The Role of Marwari Hospital in Supporting Relaxation During Pregnancy

Marwari Hospital caters to the entire maternity care of pregnant women in Assam and Northeast India by teaching classes on prenatal yoga, massage therapy, and mental health support that will help alleviate some stress the pregnant woman’s body is undertaking.

Thus, the integration of relaxation techniques in the lives of pregnant women is very fundamental to both physical and emotional well-being. Pregnant women are encouraged to consult their healthcare providers before engaging in new relaxation techniques in order not to harm themselves and their babies.

Conclusion

In other words, the implementation of relaxation techniques for pregnant women’s daily lifestyle would support good physical and emotional health across the pregnancy period. Such activities relieve tension and total better health of the mother as well as the baby. There is every assurance that any new technique adopted for relaxation should be done in consultation with the health care provider in order to avoid any danger and ineffectiveness.