In the many years I’ve been teaching prenatal yoga and childbirth preparation workshops discussions around fear arise from time to time. It may be fear of the unknown, inability to cope with contractions, losing control, or worries about something happening to the baby. Women find it difficult to reveal their fears as it goes against the narrative of the radiant, happy, pregnant mother. One way to ease an expectant mother’s concerns would be to provide information and tools around comfort in birth.

Here are a few practical suggestions that may be considered during pregnancy and birth:

BREATH

Breathing practices can help de-stress and help us re-centre when we feel unsteady. When the body is in fight or flight mode, it goes through several changes which may affect labour: heart rate increases, body/muscles tense, mind becomes unsteady. However, breathing exercises provide a relatively accessible tool for coming down from this heightened state of alert. Some of the relief comes just from taking a moment to pause and notice what's going on in our bodies. There are several breathing practices that can help expectant mothers. Let’s start with a simple one - inhale deeply through the nose, exhale through the mouth (Golden Thread Breath). Imagine that your blowing your birthday candle as you exhale by opening the mouth slightly to let the air pass through. It's normal for the exhalation to be longer than the inhalation. Start with a few rounds and observe how you feel after. Practice daily and see how it changes your mind state.

MOVEMENT

Most of the yoga postures practiced in class can support mothers during labour, from early labour to birthing. Not everyone might be able to move during birthing but if you wish to, whether you’re at home or in hospital, movement can serve as positive distraction during this time. It can help facilitate contractions, move baby into a more ideal position, and allow you to interact freely with contractions. How can you move? You might find yourself on the hospital bed and you may come into a supported tabletop position with your eyes gently closed. This creates more space within the pelvic outlet, which provides relief from lower back pressure as baby's head is away from sacrum, and when the labouring mother’s eyes are closed it provides a sense of warmth and internal focus away from bright lights and people possibly moving in and out of the room. Another way is by sitting on a "birth ball" or "exercise ball" where you can sway your hips from side to side.

Remember that there are so many ways to move - walking, dancing, going on all fours, and many more. It is important to get comfortable with movement and by attending a prenatal yoga class you may explore these various movements that can help release tension in the body during pregnancy and birth. What’s most important is that you move in ways that feels supportive for you during your yoga classes, exercises and during birth and delivery.