Med-free Mommas...

Shanin8 · February 2011

I am planning/hoping on going med-free and have been practicing relaxation and breathing. I was wondering what kind of visualization you turn to...I have tried visualizing a couple of different things during relaxation, but nothing seem to hold my attention for very long.

citychicks · February 2011

I find visualizing never really worked for me. I focused on the sound of my breath/breathing. Penny Simkin (grandmother of all doulas) wears a giant-ass ring when she acts as a doula and gets her clients to watch the ring. Focusing on a spot on the wall or an item of clothing on your DH does the same thing. I personally have never been able to `meditate` I either fall asleep or my mind wanders to my ``to do list.`` I think you are better off working with your own strengths rather than trying to follow `what you should`` be doing. Hope that makes sense.

Shanin8 · February 2011

City! Thanks so much for your post! I have always had a very active mind that tends to wander when I am trying to "meditate." Focusing on my breathing and scanning my body for any tension seem to be the only ways I can completely relax. I hope that is enough

I just didn't know if there were some methods that they were using that I haven't heard of yet. I took the Bradley classes and I take yoga, which both emphasize relaxation, but I was curious about the hynobirthing classes too.

bonnie_belle101 · February 2011

I took the Hypnobabies class and one of the things they teach you is to create a "special place" that you go to. It is not working for me AT ALL! I'm not the kind of person that can visualize mentally. So I scrapped it because I knew it wouldn't work for me.

I do really like the "scripts" CD, though, which are really just guided meditation/self-hypnosis tapes. And there is something similar that is included with the Hypnobirthing book. The trick the teacher taught us when your mind starts to wander is to try to repeat (in your mind) every word the woman on the CD says right after her as you listen. It'll get to the point where it's like you are saying it with her. That really forces my mind to focus when it's wandering.

I really agree though that it's best to figure out what works for you and try to work with that, if possible. In addition to loading the Hypobabies tracks onto my iPod I'm also going to rip some episodes of Friends which is my all time favorite show. I already go to sleep listening to it and any time I'm really stressed out and can't seem to make the anxiety go away, I always watch/listen to the DVD's. Since it's already something that my body is use to focusing on and using during times of high stress, I'm hoping it'll do the trick in labor too. So, I'd recommend taking some time to think about what you automatically do when you are experiencing high levels of physical or emotional stress. It'll be easier to work with what you already do then to try and teach something totally different.

Oh and you can purchase individual tracks from the Hypnobabies website. I think they run about $10 a piece. The affirmation tracks are awesome and I highly recommend!

citychicks · February 2011

Honestly, I think the best book out there is ``The Birth Partner`` by Penny Simkin. It is on the required reading list for Doulas and I personally found it to be the best and most informative. I am an ``A`` type, I can`t sit still if stuff needs to be done, so I found a lot of meditative type methods just didn`t work for me, and that`s ok. Most women will labour in their own style. I didn`t like soft music, cold packs or touch. I did love chatting and joking around between contractions and I lived in the tub. I breathed loudly and used two types of breaths (started with candle and at the peak of the contractions I used a long woosh then a deep breath to finish ``blow the contraction away``). I found that if felt ``silly`` when I wasn`t in labour, it wasn`t really something that worked for me when I was in labour.

MallratsMom · February 2011

focusing on my breathing was all i could ever focus on so that is what i did with all 3 of my births. I have to close my eyes during contractions so the focal point thing isnt for me.

thatsmary · February 2011

In the end I did not go med-free, but I did for most of the labor so I think I can still advise. DH actually did the breathing that I needed to do and I copied him exactly. I couldn't think of it on my own or focus on anything else. Even when he told me stuff it didn't work, it was all about listening to what it should sound like. He got right in my face at times to get my attention.

TiffanyTheMom · February 2011

Well, first, the best thing for getting through contractions was from the Hypnobirthing book. That is: When you have a contraction. s-l-o-w-l-y draw up one long, big breath. Then the same way, blow it away. Only go through your nose, your mouth releases air too fast. By the time you've finished 2 repetitions, the contraction is gone. And relax everything in your body- which is why sitting down during a contraction is best. First purposely relax your eyebrows, then your forehead and cheeks and mouth and let your jaw go slack. Let your head hang. Let your shoulders sag. Let your back slide. Let your belly go, like you've just finished pooping. Relax your thighs, and then your calves, then your feet. I never got past my butt going down, because by that point the contraction had eased up. You really have to practice this a few times, and make sure your belly relaxes. When you are fully relaxed, you aren't fighting your body and it can do what it needs to do more efficiently, and you reserve energy. Have your hubby watch you because sometimes you feel like you're relaxed, but you might be holding tension in your face, fists, shoulders, etc.

One of the visualizations the book I read has you practice is the rainbow mist. Sounds corny, but I used the basis of it to help me. I'd imagine colors in my mind, and go through the ROY G BIV sequence. Another good thing is having your DH lightly touch skin exposed to air, like your face, arms, etc with his fingertips. That was nice to know he was there, and goosebumps actually help you relax too.

If you don't practice this stuff, it won't help you at all. I had been practicing the breathing for at least a week or two before I went into labor. And to be honest, I didn't feel a crapload of 'pain' when her head was out, either. I did give a scream when her shoulders came out, but it was more because they were a bit hard to get past and not because of pain.

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