Don't forget to breathe during shutterstock
In good time, the birth is near and with it the concerns and fears of dealing with the pains associated with childbirth.
So before we run to painkillers, let's get to know several natural ways to relieve pain in childbirth.
Chen Akerman
, doula and birth mentor with 3 natural ways to relieve pain:
long and relaxing breaths
Breathing is such a natural action but sometimes in stressful situations we simply forget to breathe.
During labor during childbirth, breathing is a significant tool to deal with the pain, to reduce stress and to relax.
Don't forget to breathe during the cycle.
It is recommended to breathe in and out at a double rate.
Diaphragmatic breathing must be observed.
So how do you do it?
Inhale (introduce air) through the nose for 3 seconds, while filling the abdominal cavity with air.
Exhale through the mouth for 6 seconds, while relaxing the jaw.
You can of course extend/shorten it.
What is important is that the air out is longer than the air in.
Deep breaths along the axis will activate the parasympathetic nervous system (the relaxation system), and thus allow the body to relax and let go, we will feel the change and relief immediately.
When the parasympathetic system works, the oxytocin hormone will naturally be released, the same hormone that we want so much in childbirth, it produces contractions and promotes labor.
Oxytocin will also be joined by endorphins known as the "natural epidural" and natural painkillers.
Movement, movement, and more movement
is one of the most important tools for dealing with pain, but not only - movement effectively promotes birth and helps us to release, let go, and the baby to bolt and pass through the birth canal.
Take care of mobility as much as possible, here are some ways to be in motion during childbirth:
circular movements of the pelvis during labor and while taking deep breaths, asymmetric positions and standing exercises, sitting on a physio ball, a stool, and more.
And most importantly - good thoughts,
negative thoughts and fear of pain will cause the body to contract and increase the feeling of pain.
A positive thought about the birth process is significant and extremely important.
Remember that pain promotes childbirth, and at the end of this journey a baby will be born into the world.
Strengthen yourself with mantras and positive thoughts.
Each pivot brings you one step closer to meeting your baby.
Remember, you are going to be a mother, the most exciting and significant event in your life.
It is important to arrive at it prepared.
Practice breathing, movement and positive thinking and arrive at a safe and prepared birth.
Have an easy and good birth.
Negative thoughts and fear of the pain will cause the body to contract and increase the feeling of pain/ShutterStock
The Jama application was established with the aim of providing a response to mothers of babies between the ages of birth and three, and to gather for them content, activities, tips from experts and videos that will accompany them throughout this challenging period.
All the content in the application "grows" together with the baby and is precisely adapted to the stages of his development, so that the mothers receive only what is relevant to them and interests them at any given moment.
The Jama app is the place for mothers in Israel to meet and get to know other mothers around them, and to create new and exciting friendships in the fascinating journey.
Search us on Google: https://app.jama.co.il/
His own Mia Dayan, in collaboration with JAMA
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