The Calm Before The Born

THE CALM BEFORE THE BORN
TEN TIPS FOR A STRESS-FREE PREGNANCY

Deb Flashenberg, CD (DONA) LCCE, director of the Prenatal Yoga Center in New York City, an in-demand
prenatal and postnatal yoga teacher, labor doula and childbirth educator, delivers sage advice for a calm,
cool and collected pregnancy and labor—yes, it is possible!

1. Practice Yoga
In the Yoga Sutras, Patanjali states, “Yoga is the cessation of the fluctuation of the mind” meaning that
yoga can help quiet the mind. In yoga class, you are practicing asanas (poses) that require balance and
concentration of breath, as well as, movement and alignment. This intense focus helps quiet the mind from
your daily distractions and helps creates ease and comfort in the mind and body.

Yoga, especially prenatal yoga, will address and help alleviate common aches and pains related to pregnancy. Yoga can also help keep you focused and limber for the marathon of labor.

Calm Before the Born

2. Meditate
There has been tremendous research supporting the beneficial practice of mediation, especially on reducing stress. While there are many different styles of meditation, the primary outcome for all methods is very similar: to quiet the mind. You can start out simply by repeating a mantra to yourself and when you notice your mind is wondering, make the conscious decision to not follow the train of thoughts and return to your chosen mantra.

Many women use a mantra in labor to help keep them calm and concentrated. The most common one that I've heard is “Let go.” This positive phrase is a useful reminder to release fear and physical and mental tension that arises during labor.

3. Breathe
Have you ever noticed that it's hard to breath and your whole body feels constricted when you are really tense or nervous? Well, next time that happens, bring your awareness to your exhalation and see if you can surrender to the release of the breath. In yoga, we practice techniques of breathing called pranayama. There are several types of pranayama, but the one I particularly like for pregnant women is a called Nadi Shodhanam, alternate nostril breathing. This consists of alternating your breath between the two nostrils. It is believed that this type of breathing will bring balance in the mind and body and regulate the ida and pingala (the masculine and feminine energies of the body).

Conscious, deep breathing is very helpful during labor. It helps to quiet the mind and to keep the laboring woman focused. Breathing regularly can also help to avoid the common tendency to tense up during the pain of a contraction.

4. Take a Warm Bath
Close the door, light some candles, shut your eyes and just soak away your concerns. Not only will a long soak in the tub help you relax your mind, but it can also help release tension in your muscles and alleviate some common aches and pains of pregnancy like lower back pain and tight neck and shoulders.

The feeling of warm water on your belly and back during labor does wonders for your mind and body, easing the physical pain and distracting the mind from the flood of intense sensations. A warm water bath is especially helpful if you are experiencing back labor.

5. Eat Well. Limit Your Sugar Intake.
Your moods can reflect your diet. If you are eating a healthy balanced diet, you're more likely to feel emotionally and physically in balance. One way to keep yourself in check is to limit your sugar intake. By steadying your insulin levels, you can avoid the emotional and physical fluctuations of your blood sugar.

I highly recommend keeping your blood sugar levels even during labor. Labor is hard work and without continuously reenergizing your body, your blood sugar levels may come crashing down. When you are at home, before heading to the birth center or hospital, continue to graze on complex carbohydrate snacks like whole wheat crackers with almond butter, brown rice or quinoa. Although against the guidelines and recommendation of many childbirth education programs, many hospitals do not allow solids once admitted, but they often do allow clear liquids. If your eating is restricted, try keeping your blood sugar level by sipping on Gatorade or any liquid that has carbs, sugar (natural sugar is best!) and electrolytes.
bump boxes

6. Take a Walk
Besides being fabulous exercise, taking a walk can help clear your mind and reconnect to the world around you. Exercise releases endorphins; this release creates a natural high and helps reduce stress. So plug into your iPod, find your favorite tunes and walk away your worries.

If you live within close proximity to your hospital or birthing center, you can consider walking there when you are in labor. Walking is amazing to help labor progress as well as remove the oh-my-god-we-are-going-to-the-hospital-to-have-this-baby-feeling. When you are nervous or stressed, your body releases adrenaline, which reduces the hormone, oxytocin (the hormone that promotes uterine contractions) so by removing the nervous factor, you are helping your body naturally progress in labor.

7. Do a Pregnancy Project
Some women like to knit a blanket for their little expectant bundle and others like to create a collage. Find something, maybe a craft project, that you can dedicate to your upcoming arrival. Many people find working with their hands very relaxing. You don't have to take on an elaborate project—just something special from you to your new baby.

8. Read a Non-Pregnancy Book
Educating yourself about the different alternatives and interventions relating to birth is really important. However, it will be a long time until you get a chance to sit down and read a non-pregnancy and baby related book after your little one arrives. So put down your copy of What to Expect When Expecting, pick up your favorite chick-lit book and read away!

9. Hang Out With Your Friends
I call this tip “talk therapy.” Gather a group of your best girlfriends and just chat it up. Vent about everything from your swollen, nonexistent ankles to the excitement and anxiety of your impending labor. Allow yourself the time and space to decompress with your friends.

10. Get a Massage
Now is the time to indulge. Visit a full service spa for an afternoon of relaxation, pop into a local nail salon for a 10 minute foot massage or ask your partner for a shoulder, back or foot rub.

Remind your partner how useful massage is during labor and that now is his chance to practice. A rub down will help ease sore muscles as well as help calm your mind.

For more helpful tools, go to www.prenatalyogacenter.com.