There are many simple, effective ways that help achieve relaxation and reduce pain. These include:
- Focusing on a certain thing: such as watching moving pictures or scenes organized in places for the child, looking and contemplating them, which enhances the sense of safety and comfort.
- Listening: to a favorite and relaxing type of music, such as the sound of the sea or rain.
- Touch: such as back massage, which helps release endorphins (pain-relieving hormones).
- Nutrition: eating light snacks rich in sugar and vitamins provides extra energy and supports the body.
- Movement: walking, changing position, or applying pressure on the back or abdomen reduces tension and pain and allows the fetus to move down into the pelvis faster.
- Distraction: finding a favorite activity that distracts the mother, reduces pain, and leads to better focus on her comfort.
Relaxation techniques can also include breathing exercises, massaging the body to relax muscles gradually, in addition to mental imagery and mental training that help the body deal with contractions with less stress.