Movement and Breathing During Labor
Movement can significantly improve the birthing experience by making contractions more tolerable and gently guiding the baby into the canal in a calm and non-distressed atmosphere. Incorporating specific breathing techniques can further enhance the process by engaging the diaphragm to help push the baby down gently.
- Deep Breathing: Activates the parasympathetic nervous system (your “rest and digest” or “birth” mode), promoting relaxation and aiding in faster dilation and effacement.
- Humming: Engages the vagus nerve to calm the body and create a relaxed birthing environment.
Stretches and Techniques to Prepare for Labor
- Cat-Cow Stretch: Helps mobilize connective tissues and improves flexibility.
- Internal Rotation of the Femurs: Opens the posterior pelvic outlet, relaxing the pelvic floor for better vaginal space, which can reduce the risk of tearing.
Avoid Holding Your Breath While Pushing:
Although common advice from OB-GYNs and nurses, holding your breath increases pelvic floor tension, which may lead to a higher risk of tearing or prolapse. Instead, focus on relaxing the pelvic floor with proper breathing and optimal birthing positions.
Optimal Birthing Positions
Upright Positions:
- Squatting: Opens the pelvis and uses gravity to guide the baby downward.
- Standing or Walking: Encourages gravity to assist with descent and provides comfort.
- Sitting on a Birthing Stool: Keeps the pelvis open with additional support compared to squatting.
Semi-Upright Positions:
- Sitting on a Birth Ball: Enables gentle rocking to ease labor pains and facilitate descent.
- Supported Standing/Semi-Squatting: Combines support from a partner or bar with gravity’s assistance.
- Hands and Knees/All Fours: Relieves back pressure and aids in optimal baby rotation.
- Leaning Forward on a Birthing Ball or Chair: Eases back pain and promotes the baby’s descent.
- Side-Lying: Offers a more restful position that gradually stretches the perineum while reducing pelvic floor pressure.
Each person may find specific positions more effective or comfortable during labor. Experimenting with various positions can help identify what works best for the birthing individual.
Optimize Your Labor Experience with Pelvic Health Support
At the Pelvic Health Center in Madison, NJ, we provide expert guidance on preparing for labor, including stretches, exercises, and position coaching. Schedule an evaluation and treatment today!
Call: 908-443-9880
Email: receptionmadison@pelvichealthnj.com
