a) BREATHING EXERCISES: When breathing without effort, that is to say, breathing spontaneously, the way air enters your body is not taken into consideration. The chest and abdomen lift up slowly and slightly. Observe the way you breathe, put one hand on your chest, the other on your stomach. Which one gets more?
Now let's do some chest breathing exercises:
Take a deep breath before you start exercising. Then inflate your chest by breathing. The lungs will be filled with air and push the diaphragm down. Then slowly blow your breath.
Now let's do a breathing exercise: Put one hand on your chest and one hand on your belly and take a deep breath, but while you take this breath, just inflate your chest without getting up. Then blow your abdomen as far as possible. It is important to separate these two breaths, namely the abdominal and chest breathing, because it will be very useful for you to control your chest breath at birth.
Let's examine some of the breathing exercises necessary for childbirth:
Plugged breath: Take a deep breath and when you reach the end, hold your breath, count from it to ten, then release the air from the mouth. This afflicted breath will be useful during labor, especially when pushing your baby out.
Superficial small breath: Breathe in lightly and quickly, without making any noise. Only the upper part of your chest should move, the abdomen should remain almost still. This breath should be rhythmic. Therefore, make sure that the breathing time is equal to the delivery time. This breath can work when you have strong contractions that allow the cervix to expand for childbirth.
Great frequent breathing: This time, the breathing rhythm should accelerate, you need to take a full breath in seconds. Breathe with mouth open, exhale. This breath will be very useful if you need to stop yourself from pushing the baby at the end of the cervical dilation and after the baby comes out.
After learning how to master these different breaths, let's perform a birth rehearsal.
In this position, familiarize yourself with the following exercise:First, hold the breath that makes it easy to push the baby out, and then do the superficial small breaths that often prevent the baby from pushing more.
In practice it will be understood that:Held breath, alın breathe, hold, push, push, push ”. Then immediately, "Do not push anymore, open your mouth, breathe, give, take, give ...". It is not easy to move from puffed breath to frequent breaths. However, while doing these breathing exercises, do not forget to return to your normal breathing and give yourself a rest.
b) RELAXATION OR RELAXATION EXERCISES:It is not an easy exercise to achieve relaxation, ie to completely relax the nerves and muscles. So start by closing the doors and windows of your room in order to be away from the noise at first. A strong light prevents relaxation, pull the curtains. The purpose of the exercise is to relax all the muscles of your body at the same time. To achieve this, you must first understand the difference between contraction and relaxation. To do this, you will move one of the different muscles of your body first and then the other. Concentrate on what you need to do and make each move slowly. Start at the right hand: clench your fist, maintain the tension for a few seconds, then release it regularly. Do the same with the left hand and arms. Stretch your toes, ankles, thighs one after another. Keep the contraction for a few seconds each time until you familiarize yourself with muscle contraction and relaxation.
You can dedicate your first relaxation session to the awareness of these muscles. Then, in the later sessions of relaxation, each part of the body is treated separately. One day arms, the next day legs, the third day, like the face. Initially it will be difficult to loosen your face, because
There are close to sixty percent muscle. First try to tighten them all at the same time: Close the mouth and eyes, the jaws of the muscles, remember the forehead.
The following test will show if you have succeeded in loosening. Loosen your arm completely after the cushion, then ask someone to raise your arm. If this person is able to lift without encountering any resistance and when the arm drops lifeless, you have managed to relax. Now try to achieve relaxation of all muscles of your body at the same time. Breathe deeply three or four times. Then breathe all your muscles, your arm's, your leg's, your abdominal muscles, your facial muscles. So stay three or four seconds. Then relax completely by breathing. After a few seconds you will feel that your body is completely withered and buried in bed. Gradually a great favor will embrace you. Your breath will be tidy and calm. Don't get up after a relaxation session, you may turn your head. Sit down first and then get up slowly.
It takes a few days to learn to relax perfectly. Since complete relaxation cannot be achieved without a real concentration, do not take more than five minutes at the beginning. After a while, you will not give up your daily relaxation sessions. Especially if you're a little nervous because of your pregnancy, you can rest. As you sleep, your worries and dreams will cause contractions. We recommend that you do these relaxation sessions in the evening, especially before you go to sleep for a comfortable night. After the sixth and seventh month, you may feel uncomfortable when your stomach is lying on your back, so you can do your exercise by lying on your left.