To get the full article with pictures and videos sign up Now!

 

Some may say a painless childbirth or even an orgasmic birth is the best kept secret!  But it is the truth, birth can be pleasurable with the right perception and proper preparation.  As soon as fear enters your body, hormones are released, your body tenses up and labor becomes difficult and painful.  So let's learn how to overcome fear and conquer self relaxation with your breath.

 

Belly Training:

The first part of belly training is diaphragmatic breathing.  We will keep it simple.  If you have practiced yoga, or currently practice, you probably are already a pro and if not, you soon will be.

 

Sit in a tailor position

 

cross legged

 

in a horse stance

 

or if you are comfortable, lie on your back.  Place your hands on your belly.  As you inhale through your nose, feel and watch your belly expand(this is different than your chest doing the work).  Try to keep your muscles relaxed and you may even want to close your eyes.  Once you have finished inhaling, exhale while feeling your belly get smaller, smaller, and even smaller as your abdominal muscles turn on to help push the air out.  Hopefully you can see your belly draw in below the belly button.

 

Perform this breathing exercise for 10 minutes everyday.  Close your eyes, let your body relax, talk to your baby telling her how wonderful she is and how excited you are to meet her in the near future. 

 

If you want to get your partner involved have him sit on the floor behind you with his legs open.  He may want to sit against a wall, bed, sofa, birth ball...  Lean against him and have him place his hands on your belly.  If you wish, you can then place your hands on top of his.  Together, perform the breathing exercise.

 

Benefits of Diaphragmatic Breathing During Pregnancy and Labor

 

-Diaphragmatic breathing massages your organs including your placenta(your baby's nutrition source) and your baby.  This gentle massage helps move toxins out and nutrients in!  Just think, you breathe over 20,000 times a day, can you imagine how good it would feel to be massaged 24/7?

 

-Diaphragmatic breathing releases 70% of your toxins.  Many people think of their liver, kidneys and skin as the major detoxification organs of the body, but your breath provides the largest detoxification of them all combined!  Learning to belly breathe, (not chest breathing, which only uses about 10% of your lungd) provides your baby with the healthiest and cleanest home.

 

-Diaphragmatic breathing releases aches and pains, especially in the back, as this type of belly breathing decompresses your spinal column.  Get rid of that pregnancy back pain now!

 

-Diaphragmatic breathing is the nutrient pump for your baby!

 

-Diaphragmatic breathing provides relaxation and a state of meditation.

 

Quick Tip

Breathing in through the nose and exhaling through the nose engages the core musculature.  Start with closed mouth breaths and later you will learn some open mouth techniques that are extremely beneficial in labor.  There is a distinct connection between a relaxed jaw (open mouth) and relaxed lower body sphincters (passage way for your baby).  Many women make love-making noises during their labor, demonstrating their relaxed state.