Quiet Sounds & Other Relaxation Tips for Childbirth

by Teresa Redmond

Childbirth can be scary. Whether you are planning on a natural childbirth or have plans for an epidural or other pain medication, learning about relaxation is beneficial to you prior to the onset of labor. Being unprepared for labor can leave you feeling out of control and not able to cope with the intensity of the pain. Reading on different approaches to manage pain and different methods to keep you calm and focused during labor can help you to have the birth experience you desire. Here are our best ideas for relaxation during labor.

1. Find a good labor coach.

Be it your husband, partner, sister, or mother, a good labor coach can make a huge difference on how you feel about your birth experience. Talk to your husband/partner ahead of time about what you want and don't want during childbirth. Spend time before the birth of your child learning about the phases of labor, signs of labor, and what you should expect during and after the birth of your baby. Not only do you want to know what to expect during labor, you want your labor coach prepared for what will be happening to you during childbirth. If your partner is your husband, it may be difficult for him to see you in pain. Talk to him now about ways he can help you with pain. Do not expect him to read your mind. Some men are naturally great labor coaches, but many are not. Write him a cheat sheet for labor. Giving him a list of positive things he can say and do may be helpful to you and him during active labor.

2. Relaxation music and aromatherapy

Soft music, nature sounds, and white noise may be useful to you during labor. The quiet sounds may help you relax during contractions. During labor many women require quietness to cope with the pain of labor. Sounds from the ocean may be the perfect relaxation tool for you. Aromatherapy is another nontraditional method for pain management. Certain smells and scents may help you relax during labor.

3. Breath.

This is probably the most important thing to remember during labor. You will likely go to childbirth classes and learn all about breathing. The funny thing is when labor actually starts, often you will forget everything you were taught and may even forget to breath at all. Even experienced moms have been known to hold their breath or hyperventilate. Talk to your nurse and have her help you with breathing. She is your best friend and ally during childbirth. Ask her before contractions begin to suggest better ways for you to breath and to refocus you if you should start to hyperventilate.

4. Change positions during labor.

Changing positions during labor can help move baby along through the birth canal and help you feel more comfortable during labor. Different positions feel best at different times during labor. During early labor standing or leaning against a wall uses gravity to help move baby down. As you progress further along you may have a more difficult time standing and wish to lay down or rest. You doctor or midwife may suggest moving to help shift baby's position. You may also find certain positions more comfortable for you. Don't be afraid to ask to move to a position that is more relaxing for you.

5. Massage, birth balls, and water

Massage, birthball, and water may ease painful contractions. Have your partner practice massage prior to the start of labor. During active labor is not the best time to figure out what feels good to you. You may become extremely sensitive to touch during childbirth and prefer not to be touched at all. Talk to your partner ahead of time and let him know that you would like him to try massage if you ask, but to please ask first in the event you become sensitive to touch. Birthballs are large rubber balls that can be used for different positions during labor. If you'd like to use a birthball during labor, check with your hospital ahead of time as most will require you to provide your own. Hot water in the form of a birthing pool, warm tub, or shower may ease pain and keep you calm and focused during labor.

6. Know your options.

If a pain free birth is what you desire, don't be afraid to ask for pain medications early. If you strongly desire an unmedicated birth find a doctor or midwife who will support your wishes. Having a health care provider that supports your decision can greatly increase your chances of a happy birth experience. Writing out a birth plan can be another way to help you to have the childbirth you desire. You can write one out ahead of time and have your doctor put it in your chart for when labor begins. It is also a good idea to bring an extra copy with you to the hospital and give to your labor and delivery nurse.

7. Guided meditation, imagery, prayers and spiritual aids

This may not be as useful during the transitional phase of labor, but still may prove of some benefit. During early labor imagery and meditation can be extremely helpful. You can use a "focal point" or you can just use traditional meditation to help relax your body during labor. If you are a spiritual person, you may find praying another way to relax your mind and body.

8. Take a childbirth class.

There are many different options available for childbirth classes. Each of them has a slightly different approach to labor, but any of them will be beneficial to having a positive birth experience. Lamaze, Bradley, and Hypnobirthing are some of the methods you may have heard of. Lamaze method teaches patterned breathing and relaxation techniques. Bradley includes the husband as the coach of labor and teaches the woman to trust her instincts during labor. Hynobirthing although a somewhat newer method to childbirth teaches similar techniques as Bradley and Lamaze. Childbirth classes will usually encompass the different phases of labor, approaches to dealing with pain, and some will also include newborn care and breastfeeding information.

9. Plan ahead, but be flexible.

If this is your first childbirth, second, or more, you should be flexible with your expectations for childbirth. Planning for childbirth will help you feel more confident and relaxed, but it is important to remember that every childbirth is different just as every child is different. What has worked for pain for you in the past, may not work for you now. If you keep an open mind and be prepared for everything not to go the way you planned, you are more likely to have a happy and positive birth.

10. Practice your relaxation techniques regularly.

It is great to take a childbirth class, read up on different pain options, learn about the phases of labor, but if you don't practice them you may not be prepared to use them during labor. Before labor is even near, you should begin practicing breathing exercise and relaxation techniques, especially if you are hoping to have an unmedicated birth. You can use Braxton Hicks contractions to help you practice breathing and meditation.

Author Bio: Teresa Redmond is a wife and mother to 6 children. She is the co-founder of Justmommies.com.