10 Pregnancy Relaxation Techniques

I can’t emphasise enough just how crucial it is to relax during pregnancy! Practising rest is an art - and should be an intentional part of your pregnancy. You really do have an excuse for putting your feet up and practising relaxation techniques during pregnancy...

What are the benefits of Pregnancy Relaxation?

Relaxation can have many benefits for your physical and emotional health and here are just some of them:

  • Slow your heart rate and
  • Lower your blood pressure
  • Slow your breathing rate
  • Increase the blood flow to your muscles
  • Control your blood sugar levels
  • Reduce your stress hormones
  • Reduce any muscle tension and chronic pain
  • Improve your sleep quality
  • Improve digestion
  • Reduce your tiredness
  • Reducing any anger or frustration you are feeling

Overall, relaxation ensures your energy levels are maintained, which in turn improves your feelings of well-being and reduces anxiety ahead of birth.

So, let’s dive into a few pregnancy relaxation techniques for helping you keep the peace!

1. Learn breath focus

In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Guided breathing can be a powerful way to bring on the benefits of relaxation.

2. Add body scan

This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally release any physical tension you feel there. A body scan can help boost your awareness of the connection between your mind and your body.

pregnant_woman_hypnobirthing_relaxation

3. Use guided imagery

For this relaxation technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. Hypnosis and hypnobirthing relaxation does this for you!

4. Practice mindfulness meditation

This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future.

5. Try Acupressure

Acupressure aims to stimulate the body’s natural healing processes. Use your fingers to find the two divots where your neck muscles attach to your skull. Press firmly for 15 seconds to relieve neck tension.

6. Start doing yoga or tai chi

These two ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. You can try the butterbean yoga sessions for free, over on our YouTube channel.

pregnant_woman_practising_yoga

7. Give yourself a hand massage

Use a scented hand cream. Massage each joint and between each finger then clench and release your fists. Then flex your wrists. This can help relieve tension from working on your devices.

8. Massage your scalp

This can help reduce head tension and bring on relaxation. Tug your hair very gently and follow up with a light massage of the scalp.

9. Find your own personal ways to relax

We are all different so ask your self ‘what helps me relax?’ You might find reading a book, browsing a magazine, listening to music or podcasts, having a pregnancy massage, talking to friends and family … and what else? It can be anything at all that works for you.

10. Hypnobirthing relaxation

Head over to the Prepare my Mind section in the Members Area to listen to the Butterbean guided, hypnosis sessions which are a sure fire way to practice some hypnobirthing relaxation.

And there you have it – some achievable and practical methods of prioritising relaxation!

If you'd like to dive into more facts about staying relaxed during pregnancy then head over to the NHS website.

Pregnant_woman_practising_hypnobirthing_relaxation

10 Pregnancy Relaxation Techniques

Pregnant_woman_practising_hypnobirthing_relaxation

I can’t emphasise enough just how crucial it is to relax during pregnancy! Practising rest is an art - and should be an intentional part of your pregnancy. You really do have an excuse for putting your feet up and practising relaxation techniques during pregnancy...

What are the benefits of Pregnancy Relaxation?

Relaxation can have many benefits for your physical and emotional health and here are just some of them:

  • Slow your heart rate and
  • Lower your blood pressure
  • Slow your breathing rate
  • Increase the blood flow to your muscles
  • Control your blood sugar levels
  • Reduce your stress hormones
  • Reduce any muscle tension and chronic pain
  • Improve your sleep quality
  • Improve digestion
  • Reduce your tiredness
  • Reducing any anger or frustration you are feeling

Overall, relaxation ensures your energy levels are maintained, which in turn improves your feelings of well-being and reduces anxiety ahead of birth.

So, let’s dive into a few pregnancy relaxation techniques for helping you keep the peace!

1. Learn breath focus

In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Guided breathing can be a powerful way to bring on the benefits of relaxation.

2. Add body scan

This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally release any physical tension you feel there. A body scan can help boost your awareness of the connection between your mind and your body.

pregnant_woman_hypnobirthing_relaxation

3. Use guided imagery

For this relaxation technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. Hypnosis and hypnobirthing relaxation does this for you!

4. Practice mindfulness meditation

This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future.

5. Try Acupressure

Acupressure aims to stimulate the body’s natural healing processes. Use your fingers to find the two divots where your neck muscles attach to your skull. Press firmly for 15 seconds to relieve neck tension.

6. Start doing yoga or tai chi

These two ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. You can try the butterbean yoga sessions for free, over on our YouTube channel.

pregnant_woman_practising_yoga

7. Give yourself a hand massage

Use a scented hand cream. Massage each joint and between each finger then clench and release your fists. Then flex your wrists. This can help relieve tension from working on your devices.

8. Massage your scalp

This can help reduce head tension and bring on relaxation. Tug your hair very gently and follow up with a light massage of the scalp.

9. Find your own personal ways to relax

We are all different so ask your self ‘what helps me relax?’ You might find reading a book, browsing a magazine, listening to music or podcasts, having a pregnancy massage, talking to friends and family … and what else? It can be anything at all that works for you.

10. Hypnobirthing relaxation

Head over to the Prepare my Mind section in the Members Area to listen to the Butterbean guided, hypnosis sessions which are a sure fire way to practice some hypnobirthing relaxation.

And there you have it – some achievable and practical methods of prioritising relaxation!

If you'd like to dive into more facts about staying relaxed during pregnancy then head over to the NHS website.