Natural Childbirth - Preparing Mind & Body for Natural Childbirth

MEDITATION & VISUALIZATION

• My body knows what to do.
• My baby knows what to do and is working with me to move into this world.
• It's okay to trust and open to my baby
• With each surge, my baby is coming closer to me.
• It's safe for me to listen to my body.
• I am a powerful woman. I am connected to all women who have birthed as I am birthing. I draw strength from this connection.
• I am are safe. My baby is safe.

How does one prepare to climb a mountain? By actually climbing a lot of small hills first! Overcoming fear and uncertainty is more than half the battle for a successful natural childbirth as mind and body work together. If you spend time preparing your mind for a natural birth, it's just that much easier to prepare your body (and visa versa).

PREPARING YOUR BODY FOR NATURAL CHILDBIRTH

Many of the things that you do to prepare your mind for a natural childbirth will also prepare your body. Consider enrolling in prenatal yoga or prenatal exercise programs. Many of these will give you the strength, flexibility and endurance that will be required for labor and delivery.

Ideally, you will have been doing all these exercises throughout your pregnancy.

Squats before and during labor

Squats do a number of good things for your body:

• They stretch the calves to make getting into a good pushing position easier.
• They stretch the lower back, relieving lower back aches and helping to lessen constipation.
• They allow you to pick up objects without putting pressure on your back.
• They prevent unnecessary pressure on your pelvic floor, allowing the tissue to stretch with birth and avoid an episiotomy.

With feet firmly planted on the floor, lower your upper body into a slight bend; lower your bottom to the floor by bending your knees and hips. If it is difficult to balance, stand in front of a table, counter, heavy chair or another person, and hold it (them) while you lower your body. To come out of a squat, lift your bottom first, then bring the upper part of your body to prevent pressure on your knees.

Stretches Before and During Labor

• Stand facing a flat wall. With your hands flat on the wall to support your weight, slowly slide one foot backwards until you feel a good stretch. As you slide your leg back, the other leg will begin to bend at the knee.

Wall Inner Thigh Slide

• Stand next to a wall. Use your hand or your entire forearm to support your weight by placing it on the wall. Slowly slide your foot away from the wall while the leg next to the wall bends at the knee.

Seated Leg Reach

• Sitting on the floor with your legs in front of you, extend one leg and fold the other close to your body. Slowly lean toward the extended leg, reaching for your foot.

Back Twists

• Lie on your back with your arms extended and your knees bent, feet in the air. Slowly twist your body so your knees rest on the floor to one side while your shoulders remain on the floor. To come out, slowly straighten your legs so you are lying on your back. Bring your knees back up and do the other side. You can also do this sitting cross-legged next to a wall and slowly twist your upper body to face the wall. Use your arms to support your body in the twist while your legs remain on the floor. Change position and do the other side.

Side Bend

• Stand near a chair or low table with your legs greater than hip width apart. Placing one hand on the table or chair, extend the other arm. Slowly bend towards the chair or table, bending at the abdomen and keeping your hips facing front. Change positions to do the other side.

Arm and Chest Stretches

• Sitting on the floor or a chair with your arms at your sides, bring one arm behind your back and try to reach up. Bring the other arm over your head and reach it behind your head so try to touch your hands together. Do this on both sides.

Breathing and Chanting during Labor

• On the out breath make a long, deep, guteral sound like you are saying "home". Another sound to use is "aaaaahhhhh", really softening the jaw and between your eyes as you say this. Take in a long slow breath in the nose and chant these sounds on the out breath. Go with the sounds that work best for you in helping your body soften and open to the movements your child is making as he/she comes closer to being in your arms with every surge.

BIRTHING TOOLS

The following is a short list of products that can help during natural childbirth.

Aromatherapy
Birthing Ball
Frozen Water Bottle
Hot and Cold Packs
Knobby Ball
Massage
Music
Rebozo*
Rolling Pin*
Rice Sock
Tennis Ball
Water
Weighted Ball

Most of these are self-explanatory, but a few deserve further elaboration. Take the rolling pin. This is not to be used for baking, although a chocolate chip cookie or two during early labor would most likely have multiple positive effects! The rolling pin, when rolled along the mother's back, can actually be used to help ease discomfort in the low back area, especially if your baby is positioned face up rather than the typical face down position.

Then there's the "rebozo." Not a household name for you? Okay, but it would be if you lived in Mexico! The rebozo is a traditional Mexican shawl, about 4 to 5 feet in length, plenty long enough to wrap around your pregnant body with a little extra on each end. Typically used to help women carry heavy loads, this item has multiple uses during labor for comfort and relaxation and can be used after delivery to help you "wear" or carry your child. If you do not own a rebozo, you can substitute a large scarf or piece of fabric. Here are three ways you might use a rebozo to support you in the birthing process:

• Sit in an upright position. Place the rebozo so that it is under your arms and goes over your chest. Your birth partner stands behind you, holding the ends of the rebozo to support your weight and then gently sways you side to side to help you relax.
• In a hands and knees position, wrap the rebozo under your belly around your thighs so that your coach can hold the ends above and slightly behind you, gently swaying side to side.
• Wrap the rebozo around your eyes and ears to decrease the sometimes distracting sights and sounds. Help yourself relax.

These tools will help prepare your body and mind for natural childbirth. They will help you to let go and allow your body to take over and guide you through a natural childbirth.

A FEW WORDS ABOUT DOULAS

Having a birthing doula is very popular these days, yet there are a lot of expecting couples that still don't know what to expect or how to work with a doula. A doula is, by definition, a "mother's helper." What exactly does a doula do during labor and delivery? She is there to assist you in childbirth, whether it be a natural childbirth or a C-section. Doulas are trained to support you by offering their assistance with the various labor techniques we covered above. Doulas are not just for those without a birthing partner. In fact, doulas are becoming more and more accepted as part of a couple's birthing team, along with hospital nurses and an OB. A doula can help you develop a birth plan, can help to manage the people coming in and out of your birthing room, can allow your husband to take breaks or run errands, and/or advocate for you with hospital staff.

DONA International is a great source for more information about doulas.

Now you are prepared to "let go" to the wonder, power and beauty of natural childbirth. Enjoy your child's birth and your amazing journey into motherhood!

This guide was co-authored by Suzanne Tucker and Ria Sharon of My Mommy Manual. Suzanne Tucker, PT, CIMI, is a Physical Therapist, Certified Infant Massage Instructor and mom of two magical daughters (with whom Suzanne enjoyed the dance of natural childbirth immensely). Ria Sharon is a writer and marketing consultant. She used many of the above techniques during the drug-free births of her son and daughter as well.

(Contact Suzanne on Viewpoints at SuzanneakaZenMommy. Reach Ria on Viewpoints at PracticalMommy).