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BREATH, VISUALIZATION, AND SOUND FOR BIRTH
ADVANCED PRACTICE
Relax in a semi-reclined position with knees bent and feet
hip-width apart. Target different muscles using voiced
breathing as if you are ready to give birth. A deep,
grunting “Huuh” activates the muscles of the perineum
that move the baby down the birth canal; “Hooh”
activates the uterine muscles. Practice relaxing your
buttock muscles using sounds. Repeated practice will help
you avoid tensing when you feel the powerful sensations
of labor, especially if this is your first birth.
Any positive visualization you can
practice may be a great help during
labor. Arrange 10 to 12 familiar
objects that appeal to you in a
circle. Sit comfortably then slowly
retrace the pattern, either
physically, using your hand, or
mentally. Once you know the
pattern well, close your eyes and
retrace it with your hand, touching
each object in the circle. When
you’ve retraced the pattern, exhale
to release tension. With practice,
you’ll be able to retrace it mentally
and can use this technique to
occupy your mind during
contractions, while adjusting your
breathing to the contraction.
Relax on a bed in a semi-reclined position with your legs
resting comfortably. Inhale and breathe out, making a long
sound. This may be an “Aaah” sound or a sound you
make without opening your mouth. Use either method
to explore different sounds until you can feel strong
vibrations beneath your hands while remaining relaxed.
VOICED BREATHING
VISUALIZATION
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