How to manage the pain of childbirth: the 5 best tips that work
Being scared to give birth is normal, especially when you have not yet passed this test! Here are some recipes that will help you a lot to relax on D-Day.
1) Visualization and positive thinking
Like athletes, you can work on your mental preparation through visualizations. Choose an image that speaks to you and that allows you, depending on your needs, to relax or strengthen your confidence. Here are some suggestions:
- Imagine your baby’s birth. Each contraction lifts the uterus and brings down your baby a little more in your pelvis.
- Visualize the after-birth. When you hold your baby in your arms, this whole ordeal will not be forgotten but will make sense. Hang on to this goal: you do not suffer needlessly, you help your baby come into the world.
- You can also practice positive thinking by repeating a phrase. Such as “I have confidence in myself and my ability to give birth to my baby” or “I trust my baby and his ability to be born”.
2) Release the face
When one cries during a contraction, the perception of the pain is increased. In addition, there is a connection between the muscles of the face, the perineum and the uterus. The tensions of the face thus propagate to the muscles of the genital area. This can thus slow the opening of the cervix. It is therefore very important to learn to relax the body so that only the uterus contracts.
3) Take a bath to relax the muscles
If you are still at home, you can take a warm bath and soothe the pain of contractions. The heat acts on the muscles, relaxes them and makes it possible to accelerate the labour or to calm a “false work”.
4) Breathe deeply
Deep, synchronized abdominal breathing increases the oxygen available to you and your baby. To feel your abdominal breathing, start exhaling by emptying your stomach and inhaling. Open your nostrils and let your stomach swell spontaneously. This breathing will allow you to reduce stress, tension, negative emotions and oxygenate your baby and the uterus thus promoting effective contractions.
5) Walk and make some movements
As long as you can, it is best to walk, move, change position, swing your hips gently back and forth and left to right. These movements promote the baby’s progress and help reduce the pain. Another beneficial effect of this mobility is the feeling of being active and not being overwhelmed by pain.
