Relaxation Techniques To Cope With Pain In Labor And Birth

So, you are pregnant and can’t wait to finally welcome that precious little being into your family. Congratulations! If you are a first-time mother or parent, you may have lots of questions regarding labor and birth. What does it feel like? Will it hurt? Are there any natural ways to minimize pain? All of these are well-justified questions and feeling nervous and anxious before the due date is only natural.

Is there any way to make the experience less nerve-wracking and painful? We’ve gathered everything you need to know about some of the most effective relaxation techniques for labor and childbirth. Let’s get stuck straight in.

What will labor feel like?

Giving birth is different for everyone. Some describe it as extreme menstrual cramps that become progressively more and more intense. For others, it feels like having their insides twisted and squeezed. Granted, it doesn’t sound particularly pleasing! But some mothers have even experienced virtually painless childbirth. In short, you won’t know how labor and delivery will unfold until it actually happens.

This doesn’t mean you can’t get a general idea of what it entails and where the pain actually comes from to gain a better understanding before going in.

So, what exactly happens during labor? Overall, labor involves the following three stages:

1. Early labor and active labor. This is the first and longest of all three stages. It’s divided into two phases, early labor (latent phase) and active labor. During early labor, you feel mild and irregular contractions. There’s also a little cervix dilation and effacement (shortening and thinning of the cervix). This allows your baby to move into the birth canal. Your contractions become stronger and more regular during active labor. You may feel nauseated, get leg cramps, and experience increasing pressure in your back.
2. Your baby’s birth. The moment you’ve been waiting for! The second phase starts with cervical dilation, which leads to your baby’s debut. You will need to push your baby into the world. This can either take a few minutes or hours. However, it usually takes longer for first-time moms.
3. The expulsion of the placenta. Although your baby is here, you will still need to deliver the placenta. You’ll continue to have moderate contractions. But don’t worry as they will be more frequent and less painful. This process can take 5 to 30 minutes.

The source of the pain you feel throughout the three labor stages is caused by the uterine contractions, the dilation of the cervix, as well as the stretching of the vagina, pelvic floor, and perineum to accommodate the baby.

Techniques to cope with pain during labor and childbirth

There are several ways to deal with pain during labor and childbirth. In addition to the traditional methods (deep breathing, warm baths, etc), there’s an option to take medications and, of course, the option of an epidural.

You can also try complementary therapies to reduce the pain’s intensity and improve your overall experience. Many of these complementary methods include aromatherapy, acupuncture, massages, music, and mind-body techniques. Mind-body techniques are ideal for promoting relaxation and can be widely accessible. Typically, such techniques consist of breathing exercises, guided imagery, and progressive relaxation. Not only do they help you cope with the stress of the situation, but can also influence your perception of pain.

A review by Cochrane Pregnancy and Childbirth Group looked at the effects of mind-body relaxation techniques on pain management during labor. They examined 19 studies, which involved over a thousand pregnant women. As part of the studies, women listened to music and practiced mindfulness and relaxation techniques during labor and delivery. The evidence suggests that, compared to the usual care provided, music and relaxation techniques can lower the perceived intensity of pain. Meanwhile, mindfulness helped women experience a greater sense of self-control throughout the process. Although promising, the results vary greatly. So, there’s still room to understand exactly how effective these techniques can be for pregnancy.

Relaxation and visualization exercises

Guided meditations in the form of progressive relaxation, visualization exercises, mindfulness, or focused breathing can be helpful during labor. Overall, meditation consists of focusing your attention on something for a period of time. Under stress, your body releases stress hormones that cause inflammation and increase pain. By shifting your attention to a serene image or your breathing, you can actually reduce inflammation and alter your perception of pain.

Meditation is also said to release endorphins, which are natural pain relievers. However, it’s important to note that meditation’s goal is not to eliminate pain, stress, or anxiety. Rather, it helps you focus on relaxation techniques, positive feelings, and a non-judgmental acceptance of the present moment. Overall, this can significantly improve the experience of labor and childbirth.

Bear in mind that, as with anything in life, practice makes perfect. If you wish to engage in relaxation techniques, try practicing regularly several months before the due day. This way, you’ll get used to them and, when the time comes, meditating or visualizing will come easily for you.

Music

Has a song ever lulled you to sleep or moved you to tears? Like meditation, listening to soothing melodies is an excellent way to boost your mood and reduce stress. In fact, scientists at Mindlab International discovered that some songs are so relaxing that they can reduce anxiety up to 65%. Among them are Marconi Union’s Weightless, Adele’s Someone Like You, Motzart’s Canzonetta Sull’aria, and Coldplay’s Strawberry Swings.

Most of us take music for granted. But music’s influence can be felt on emotional, mental, and physical levels. This is why, for thousands of years, music has been used as a healing technique. Nowadays, music therapists create clinical protocols that help patients manage many different forms of pain. By finding meaningful tunes, they can use those melodies in functional ways to deal with stress and the perception of pain.

A study published in the Journal of Music Therapy looked at expectant mothers who listened to music during labor. One of the participants, Meredith, listened to music for the duration of 10 contractions, and then paused the music for the next 5 contractions, followed by 10 contractions with music, and so on throughout labor. The therapist observed fewer pain-related behaviors (body tension, request for medication, and vocalizations of pain). This study is important because it shows the potential music has. It diverts our attention from acute pain while reducing the associated stress that can make the situation even more challenging than before. So, playing soothing tunes or your favorite playlist in the delivery room can lower stress and anxiety levels, while influencing pain perception.

Getting ready. . .

If you decide to try some of these methods to calm your nerves and help you cope with the pain of labor, make sure to prepare yourself beforehand. Do some research and start practicing several months before the birth. Taking antenatal classes can help you get ready by teaching you about the three labor stages, different birthing positions, relaxation techniques, and much more.

We also invite you to access Beginning.com’s library of relaxing audios specifically created for childbirth. Each audio is a unique “sound journey” that helps you enter a deep meditative state with the help of soothing natural sound and original melodies. Give it a listen and get ready for the most mindful and beautiful birth experience.