How to Prepare for Birth: 8 Tips from a Doula

Ready yourself for an easier labor and delivery.

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As we grow these little tiny beings in our bodies, we are always thinking about the big day when he/she will come out. “How will I be able to handle the pain?” we ask ourselves. “What can I do to prepare?” The truth of the matter is, there is a lot of pain, suffering and “uncomfortableness” around pregnancy, and leading up to the big day. If we condition ourselves to be “comfortable” with what we go through during pregnancy, we will have a solid foundation going into birth.

Here are eight ways you can prepare yourself and your body for a smooth labor and easier birth.

1. Educate Yourself

There’s a lot of fear around the unknown of what happens to our bodies during pregnancy and labor. The more fear that we have, the more we become anxious and the more stress hormones are released, thus making labor, in itself, more painful. As you ease your mind–empowering it with information about what to expect throughout pregnancy and labor–the intensity of pain lessens.

2. Tap the Power of Pregnancy Yoga

In a pregnancy yoga practice, there’s a lot of emphasis on breathing, especially through the difficult poses. Through working with our breath, we are able to relax more in uncomfortable moments. Our breath will allow us to remain present and ground us during these times, as well as give us a break in between tough times.

By practicing the poses common to most pregnancy yoga classes, you will learn how to release lower back tension, and open up your chest and shoulders and hips. All of these muscles can hold onto tension during pregnancy and labor, so learning how to release this tension during your pregnancy is very helpful.

3. Make TIme for Meditation

A meditation practice puts your body and mind into training that enables you to sit with times of discomfort. The deeper we are able to go into a practice, the more objectively we are able to observe everything around and within ourselves, rather than reacting to it. It will allow us to remain present with everything.

4. GIve Yourself Regular Exercise

Through consistent activity, you allow your body to be conditioned, to become stronger, and to be able to withstand added stress on your joints and muscles. As baby grows within our bodies, our load increases. Our bodies become more used to the “uncomfortableness” of pregnancy and labor.

Walking is one of the best activities to do when you are pregnant. It teaches you patience and induces a state of relaxation.

5. Utilize Visualizations and Mantras

Our mind is a very powerful tool in pain management. Through specific mantras and sayings, we can decrease our pain. A favorite saying I like to use is, “Strong mama breath. Breathe in for baby.” Or with each contraction, visualize your cervix as a flower that is opening, as you chant, “Open, open, open.”

6. Call in Your Support System

Having a stable, peaceful support team is very helpful during childbirth. Don’t hesitate to stand up for yourself (or have your partner do so) and tactfully ask a non-peaceful person to leave the room. Hiring a doula is another great way to help support you and your partner during this time.

A doula is trained in the birth process and in how to help alleviate extra stress of the unknown. Every doula is different in their gifts that they bring to a birth. An increase in peacefulness during the birth process equals a decrease in pain.

7. Harness Your Mental Strengths

Trust in the whole process of pregnancy and labor. Visualize that each contraction is a wave that slowly peaks in intensity, then comes down.

Having this sense of courage, as you face a contraction, knowing that it will pass, will decrease the anxiety and stress around it. Trust that this too shall pass. In between each contraction, focus on the breath, to allow yourself to rest and become present to this time.

8. Be Present

Whatever “uncomfortable” situation you are in, breathe it fully in. There is no running, no escaping, just being with it. If it is a contraction, let it wash over you, like a wave, then soften and surrender into it, as if you were a jellyfish. Allow it to pass through you. It is our very breath that will allow us to be present with it all.

http://www.fitpregnancy.com/pregnancy/labor-delivery/how-prepare-birth-8-tips-doula

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10 Tips to Help You Prepare for Childbirth and Labor

Getting ready for labor can be nerve racking, especially if this is your first child. Here are a few tips from FitPregnancy.com to help you prepare.

Reduce your pain and stress during delivery with these tips from the pros.

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It often feels like life is moving faster and faster all the time, but in the delivery room, things are actually slowing down. A National Institutes of Health study found that childbirth for first-time moms now takes 2.6 hours longer than it did 50 years ago. To make that extra time in the delivery room less painful and more joyful, it helps to know how to make the hard work of having a baby more manageable. Starting today, here are 10 things you can do to make your birth experience that much easier.

1. Join the head of the class

Take a childbirth course and enroll as early as possible: Not only do classes fill up fast, but some, such as The Bradley Method courses, run 12 weeks, which means you need to start them in your second trimester.

Also, find out what your doctor’s philosophy is on Cesarean sections and epidurals versus drug-free ways of managing pain. Ask tough questions—and “stupid” ones, too— to learn about the different stages of labor so you know what to expect. “The better prepared you are, the more choices you have during labor,” says nurse practitioner Lynette Miya, M.N., R.N.P., of Torrance, Calif. “You don’t want to arrive at the hospital without any idea of what’s going to happen.” Once labor starts, no surprise is a good surprise.

2. Find strength and focus

“The most important thing women learn through yoga is how to focus,” says Carmela Cattuti, L.P.N., a Boston-based Kripalu certified instructor specializing in prenatal yoga certification training. “It also strengthens the entire body, increases flexibility and gives you stamina. But what is possibly even more helpful is that it helps your mind relax.” This, in turn, leaves your body free to go about the business of birthing.

3. Nix negativity

Some childbirth educators believe graphic images, catastrophic tales and words of discouragement (“You’ll never be able to get that monster out without a C-section!”) can affect your subconscious and create a mental block during labor.

At best, negative thoughts make labor stressful; at worst, they’ll actually intensify pain. Change the channel on the TV, tune out or walk away when the subject matter makes you uncomfortable; also, shield yourself from scary labor Facebook threads by logging off.

Bonus: Learning to do this now will help you avoid being affected by all the unwanted advice you’ll get after the baby is born.

4. Study up

When you’re in the grip of labor, it’s too late to crack open that self-hypnosis book or locate a birthing ball. Preparation counts.

Case in point: Squatting increases the size of the pelvic opening by about 28 percent. But if you wait until you’re in labor to try it for the first time, your squatting stamina won’t add up to, well, squat.

5. Secure support

Doulas are nonmedical professionals trained to provide emotional and physical support as well as information to women during pregnancy and labor. Studies have found that with a trained doula’s continuous support, labor times are shorter and the need for epidurals, C-sections, oxytocin for induction and forceps were decreased by about half. Another study concluded that women who received support through a hospital- based doula program were more likely to attempt breastfeeding. Check out DONA International (dona.org) to help you locate a certified doula in your area.

6. Have a trick up your sleeve

Learn several effective techniques to manage pain during childbirth, such as self-hypnosis, position changes, heat pack application and different breathing methods. “If you don’t know what your options are, you don’t have any,” says Tracy Hartley, a certified doula and owner of B*E*S*T Doula Service in Los Angeles.

7. Get on up

Upright positions, such as standing, walking, kneeling, slow dancing, sitting and squatting, allow gravity to help move the baby down and out. “Sometimes, getting the baby into the pelvis is like fitting a key into a lock,” Hartley says. “You need to do a little jiggling. Rocking back and forth on your hands and knees may help to get the baby into position.”

Check out more labor positions.

8. Set the scene

For most women, a dark and quiet environment is ideal during labor, so ask your nurse or partner to dim the lights and minimize noise. Little touches make a difference: a favorite pillow, pair of socks or soothing scent. “Aromatherapy, especially the scent of lavender, is very calming in labor,” says Miya.

9. Be a water baby

The warmth and weightlessness of a bath can be soothing throughout your labor, so if you have access to a warm tub, take the plunge. (Be sure to get your doctor or midwife’s green light before doing so; there’s a risk of infection if your water has broken.)

If a soak isn’t possible, try taking a shower.

10. Stay true to yourself

Labor transforms you, but it won’t make you suddenly love lime Jell-O, New Age music or the sight of your in-laws as you breathe through a contraction. People may push all kinds of suggestions on you during labor; listen but don’t feel you have to go along with them.

It’s your body, your baby and your labor, so stick to your guns. Consider it practice for when your baby is a teenager.

http://www.fitpregnancy.com/pregnancy/labor-delivery/10-tips-help-you-prepare-childbirth-labor

Catching Up

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It’s been a while since I have posted my workouts. I have either failed to fit them in or had substituted with walks, outdoor building/gardening or a workout I simply never got posted. My sincerest apologies to those who are using them for your own workouts.

I am now nine days from my due date and the contractions are starting to pick up. Nothing crazy but definitely more frequent and occasionally keeping me up at night. Take last night for instance, finally at 1:00am I realized the contractions we fairly close together and quiet frequent. Per my experience the first time around I began to drink water, just to ensure I wasn’t having contractions due to dehydration. By 2:30am I woke my husband up and informed him and we started timing more closely. One glass of water down. By 2:45am I called the doctor who told me to come on in, but take my time. So take my time I did and immediately after calling contractions started to slow down. Needless to say we decided to stay home and wait it out. End result – still pregnant!

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However, on a fitness note yesterday we did take a mini hike and today the little guy and I took a stroll around the neighborhood.  When we got back I incorporated a small amount of strength work:

30 body weight squats
30 dumbbell snatch (each side)
30 dumbbell squats
30 dumbbell tricep presses.

Keeping moving is helping me to stay sane and feel like I am not losing total control of my body! It has also helped to keep the swelling down this time. Comparing pictures from my last pregnancy and talking with friends/family, we have all realized I was a whole lot more swollen last time around. Below are a few of my most embarrassing pictures – enjoy!

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Home stretch fun

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Now that I am 35 weeks and counting, I am starting to notice my sleep is decreasing, my brain is foggy, my muscles ache a lot more and my emotions are on a bit of a roller coaster.

Sleep is playing a huge roll in my inability to think as clearly as possible. Case and point: yesterday I thought it was Tuesday, when in fact it was Monday – therefore I showed up to my clients house for our Personal Training appointment right on time. I waited in front of her house for a while, rang her door bell with no answer, finally shot her a text to get the response “Yes, we are schedule for 6pm tomorrow“! Duh! This has just been the tip of the iceberg. Several times I have mixed up dates, forgot what I was talking about in the middle of my sentence and my favorite – walked into a room several times with no recollection of what I went in there for. A few things that have helped my sleep a bit over the past couple nights – warm bath with bath salts right before bed, not using my phone for an hour before going to bed and adding Calcium/Magnesium supplement prior to going to bed. The only thing can’t really control in the number of times I have to get up to pee! Seriously, the other night it was four times!!!! Good news is that I am staying hydrated, bad news for any hope of consistent sleep.

Over the past couple weeks I have noted a spike in muscle cramping at night. Throughout the day I may be sore, but the moment I hop into bed I feel like I belong in a “Restless leg syndrome” commercial. The few things I have added is stretching and muscle release techniques (ex: foam rolling), additional supplementation of Calcium/Magnesium (Magnesium plays a huge roll in muscle cramps), extra bananas and increase movement. Sitting, I believe, is contributing to my muscles aches and pains.

Emotions have been the best part of the past couple weeks! One minute I am happy and content and the next I am crying or upset with someone. My husband has been extremely supportive and understanding through the whole thing. My son on the other hand just looks at me like I am a crazy mommy!

Today’s home workout…

Stair “running” – Run up and walk down 10 times
Single Leg Lateral Step Ups – 15 each leg
Incline Push-Ups – 20
Tricep Dips – 15
Lunges – 10 each leg
Calf Raises – 20

Repeat 3 times

 

Kitchen Workout

Some days there is no way to fit in your traditional workout, but it doesn’t mean it can’t be done! This is where the “Kitchen workout” comes into play. Yesterday I literally was going all day and couldn’t get my desperately needed workout in by it’s self, but here is what I did. There are always a few minutes/seconds in between cooking and prepping dinner so I fit in a couple squats, lunges, tricep dips and stand ups. I didn’t have to leave the kitchen, food was perfectly cooked and I got my workout in! Life is fully of excuses, it’s finding ways around your excuses that end in positive results!

Squats – 20
Reverse lunges – 10 each side
Tricep dips – 10 (with or without doggy kisses!)
Single leg stand ups – 10 each side
Lateral lunges – 10 each side
Repeat 3 times or until dinner is ready!