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Natural coping strategies for labour 3: Visualisat

Natural coping strategies for labour 3: Visualisation

Research shows that #visualisation techniques can
✨ Reduce fear
✨ Release tension
✨ Increase relaxation

They’re widely used by professional athletes, who visualise their perfect run, jump or kick as research shows visualisation improves performance 🧠 the mind is a powerful tool: seeing is believing.

In #pregnancy and #childbirth, they are regularly used in #meditation, #yoga and #hypnobirthing.

For example, you may visualise your cervix opening as you experience contractions or a flower slowly opening from a bud to full bloom if you prefer a more abstract image. Some people like to visualise a wave building and crashing, as contractions come and go. These visualisations help reframe the powerful sensations of contractions as a positive and decisive step in bringing your baby into the world.

You may also like visualising a place that makes you feel happy, relaxed and safe. This visual experience creates a deep state of relaxation, as your mind believes what it is seeing and feeling.

For example, your favourite holiday destination, local walk or cosy nook by a warm fire. Alternatively, you could build a picture of your #newlife as a family with your baby in your arms.

The critical thing with visualisations is to build up lots of detail using all your senses:
👀 What can you see?
🖐🏿 What can you feel?
👃🏼 What can you smell?
👄 What can you taste?
🖐🏽What can you hear?

There are many scripts online to help you do this – or you can write your own and record it with some gentle music in the background.

Next, listen to your visualisation script regularly. Set aside some time to relax, use gentle breathing techniques, close your eyes, and absorb yourself in the detail of your visualisation. You can also listen when you go to bed and fall asleep with it on in the background.

The more your practice, the easier it will be to get yourself into this deep state of relaxation during labour when you need it. And don’t forget to integrate it with your other natural coping strategies!

🤔 Let us know in the comments 👉 Did you use visualisation in pregnancy or childbirth? Which images worked for you?

Natural coping strategies for labour 2: Mindfulnes

Natural coping strategies for labour 2: Mindfulness
#Mindfulness is a powerful tool that offers loads of benefits in pregnancy, birth and beyond - if practised regularly.

Research shows that mindfulness can
✨ Reduce stress and anxiety
✨ Improve confidence
✨ Reduce aches and pains (including chronic pain)
✨ Lower blood pressure and heart rate
✨ Improve sleep and alleviate #insomnia
✨ Improve mental and physical stamina
✨ Help bonding and relationships (parents and babies)
✨ Reduce emotional reactivity (improve self-control)
✨ Improve mental health and alleviate depression

If you've never tried mindfulness, we couldn't recommend it more - whether you're having a baby or not! It's a skill that will benefit you for life but can be an incredibly helpful tool in labour too.

Find out more about the positive impact it can have on labour in our latest blog article 👆Link in bio👆

Natural coping strategies for labour 1: Breath Le

Natural coping strategies for labour 1: Breath

Learning to focus on your breathing, keep a steady rhythm, and adapt your breathing for different stages of labour offers many benefits. It can:
✨ Reduce your heart rate and blood pressure
✨ Help you feel more relaxed and in control
✨ Improve the flow of oxygen to all your muscles, including your uterus
✨ Help you cope better with the pain of contractions
✨ Help you conserve energy

See our blog for tips on how to:
💜 why your breathing may change during labour
💜 breathing techniques for each stage of labour
💜 how your birth partner can help you throughout

👆Link in bio👆

This week we're going to explore the following nat

This week we're going to explore the following natural coping strategies for labour:
💜 Breath
💜 Mindfulness and focus
💜 Visualisations
💜 Positive affirmations
💜 Music (and dancing)
💜 Water
💜 Massage
💜 Aromatherapy
💜 Upright and mobile birth positions

They can all make a big difference to your birth experience, and may help you
✨ Focus
✨ Feel more calm and in control
✨ Recognise and release tension
✨ Feel less pain
✨ Rest between contractions
✨ Conserve your energy
✨ Feel more positive

We recommend trying them all to see what resonates best with you (you may surprise yourself). Also, don't forget to practice all your coping strategies with your birth partner as it will help them support you better on the big day! 🥰

🩺 It's easy to think these coping strategies go out the window if you need any medical assistance during labour, but most can be easily adapted for all types of birth - and all birth locations. It's worth having a think about how to do this ahead of time.

🤔 Which coping strategies worked best for you? Any tips for expectant parents? Let us know in the comments

👉 Like - Share - Tag a #pregnant friend

👀 Keep an eye out for our upcoming posts...

Vernix or vernix caseosa is a white greasy substan

Vernix or vernix caseosa is a white greasy substance that covers your baby's skin in the womb, protecting it from the amniotic fluid during pregnancy.

It starts to develop at around 19 weeks, thickening until around 34 weeks and then by 40 weeks it is mostly gone. This is why #prematurebabies tend to have more vernix than term babies and why babies who arrive after their due date often have very little or no vernix visible on their skin.

As it dissolves from your babies skin during #pregnancy it is absorbed back into the amniotic fluid, which your baby drinks. This may feed your baby's microbiome (gut bacteria) helping boost their immune system.

During #labour and #childbirth, it lubricates the birth canal as baby is born.

After birth it helps your #baby
💜 regulate their temperature
💜 protects their skin and helps it to maintain moisture and avoid bacterial infections.

🛁 With this in mind, the World Health Organisation recommend waiting to bath a baby for 24 hours (or at least 6 if cultural reasons mean you can't wait the full 24 hours). Unless, there are clinical reasons, such as meconium staining that mean it is safer to wash baby straight away.

💜 So if you notice any vernix on your baby, rub it into their skin rather than washing it off! It may not look very pretty, but it's pretty amazing stuff!

🤔 Let us know in the comments - how much vernix did your baby have when they were born? Were you expecting it?

👉 Like - Share - Tag a friend who may needs to know this!

So glad you found the course useful Arusha!! If y

So glad you found the course useful Arusha!!

If you're pregnant we'd love to support you as you prepare to welcome your baby and start your #newlife as a parent. We have options to suit everyone:

💜 Group classes in #Bristol and #Bath
💜 Digital courses for labour, birth and parenting
💜 Plus, a free taster of our digital antenatal course

Find out more - link in bio 👆👆

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