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Four Relaxation Techniques to Use in Labor

1/30/2019

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Relaxation techniques are one of the most important items to place in your "toolkit for labor". There are many different types of relaxation and ways to go about them. Here are four of the most commonly used techniques and an example of each to practice.  For more information on relaxation techniques and other items for your labor toolkit, look into a childbirth education class.

Focused relaxation

Focused relaxation involves tightening and then systematically relaxing your muscles.  Start by tensing your muscles. Hold those muscles for 5-10 seconds and then let go. Now work through your body specifically relaxing each muscle again.

Focused relaxation example:
  • Get into a comfortable position, either laying down or sitting supported in a chair where your entire body can relax including your head. 
  • Start by tightening your muscles. Feel your jaw and neck tight. Feel your arms, hands, and fingers tight. Feel your stomach tighten. Tighten your legs all the way down to your toes.
  • Squeeze them tighter and hold for a count of 5. 
  • Now breathe out and relax.
  • Now work through your body to relax each muscle in your body. 
  • Relax your face.
  • Make sure your jaw is relaxed. Your mouth can be slightly open if it is comfortable.
  • Relax your neck letting your head sink into your chair/bed.
  • Relax your shoulders, arms, hands and fingers.
  • Continue working down your body taking slow deep breaths.
  • Relax your abdomen.
  • Relax your legs and feet moving them to the most comfortable position for you.

Practice this exercise often and use it when you feel yourself experiencing stress during everyday life. This is a wonderful relaxation technique for early to active labor to help you relax during contractions. 
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Internal focus

This relaxation technique brings your focus inward. You will make note of every sensation your body feels. While this may seem counterintuitive for labor, this relaxation technique can be very soothing. 

Inward focus example:
  • Start in a comfortable and supported position. 
  • Close your eyes.
  • Take 3-4 deep breathes.
  • Now begin to focus inward.
  • Are there sheet or blankets touching your skin? What do they feel like? Smooth, rough, silky, fluffy?
  • What parts of your body are supported by your chair/bed? Exactly where do you feel the contact with your body on the furniture? Do you want to adjust for a more comfortable feel?
  • Where do you have clothing? What does each item feel like? Are there tags or creases that you would like to adjust? 
  • Do you have jewelry or accessories? A ring, earrings, watch, or necklace? Do they feel cool and comforting? Tight and restricting? Feel free to adjust or remove them.
  • Focus even further inward? Feel your breathing? Where does your body move when you breath in? How does the air feel when it leaves your body? Try breathing out through your mouth or nose. Which do you prefer?
  • Feel your heartbeat.
  • Feel your baby's movement.
  • Notice the pressure you may feel in your body.

Practice this technique to determine if you enjoy it. It will also help you discover your most comfortable positions for relaxation. Use this technique especially during times of transition or movement.
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External focus

In this style of relaxation, you'll focus on everything you hear and see externally or outside of your body.

External focus example:
Start by sitting or laying in a comfortable position. You may find it easier to begin practicing this technique with your eyes closed.
Take a few deep breathes.
Start to listen to your surroundings. What are those sounds you usually block out? Try to just hear the sounds without placing judgement on them. This is not the time to be upset about the door slam. It's a time to focus, hear, and acknowledge each and every sound.
Do you hear talking? Is it live or from the TV/computer?
Can you hear sounds from outside? Animals, cars, planes, etc?
What smaller, farther away sounds might you hear if you focus?
Is there water running? 
Can you hear typing or someone preparing food? What exactly does that sound like?
Are there children playing? Can you tell what they are playing with by listening?
Do you have music you enjoy? This would be a time to try different types of music to see which may relax you or take you away.
Do you enjoy hearing others speak? Do you prefer quiet? Do you enjoy soothing sounds like water?
Continue to try different sounds and listen to the sounds around you.

Practice this in other situations as well. If you are a passenger in the car you can practice listening to all the sounds as you pass by various places. If your eyes are closed, can you tell where you are by listening to the sounds?

This is a wonderful relaxation technique for early labor to pull your thoughts away from the feelings in your body if they cause anxiety or stress. You can use external focus, as you transition from different places during your labor. Some people find utilizing external focus at the birthing location to adjust to the new environment.

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Rhythmic breathing

Rhythmic or practiced breathing is what most people think about from Lamaze or other birthing classes. While heavy patterned breathing usually is not effective, slower, more steady breathing can be of benefit both during labor or any other times of stress.

Rhythmic breathing example:
  • We did start with a very simple breathing technique.
  • Get in a comfortable and supported position.
  • Close your eyes if you like.
  • Take some deep, cleansing breaths.
  • Now take a slow breath in through your mouth to a count of 3.
  • Now hold that breath (if you can comfortablely) to a count of 3.
  • Now breath out through your mouth to a count of 3.
  • Is that comfortable?
  • Some people prefer a count of 4 or 5 but chose a count that is comfortable to you.
  • Try breathing all the way down into your abdomen, holding, and then blowing all the air out.
  • Work to keep your breathing and counts slow and steady.
  • A partner can count with you if you find it helpful.

Use this breathing at any point during labor or any other stressful times. The slow and focused breathing can help you relax and slow your heart rate.


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Spend time practicing various relaxation techniques before your labor starts. Use them any time you are stressed or are experiencing pain. The more comfortable you are with a technique the more likely you are to remember to use it and have it be effective during labor.

Looking for other suggestions to help you cope and progress in labor? Consider Not Your Mama's Childbirth Class.
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Valentine's Day Activity Round Up

1/18/2019

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What to do in DuPage County and the western suburbs for Valentine's Day with kids.

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Are you looking for activities for Valentine's Day for your little ones?

Here's a round up of local family friendly Valentine's Day activities and links to find more information and register.

February 8th

Valentines Day Sweet Shoppe Treats
Darien Park District

Make sweet treats, a craft, and hear a Valentine story.
​4:30-6:00pm

For more info visit Darien Park District

Valentine Candy Carnival
​LaGrange Park Recreation Center

Family game night to win candy prizes.
6:00-7:30pm

for more info visit the Park District of La Grange

February 9th

Drop the kids off to play, run, jump, and have a great time while parents can enjoy a romantic dinner out.
5:00-9:00pm

For more info visit Naperville Yard

Victorian Valentine Making
​Elmhurst History Museum

Make a special Valentine at the museum
2:00-4:00pm

For more info visit Elmhurst History Museum

Valentine Parents' Night Out
​Naperville Yard

Valentines Day Craft Workshop
Knoch Knolls Nature Center-Naperville

Make a nature themed Valentine craft.
6:00-7:30pm

For more info visit Knoch Knoll Nature Center

February 12th

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Swingin' Sweetheart Kid Rock Event
​Cantigny Park

Bring your special sweetheart to dance away the evening.
5:45-7:30

For more info visit Cantigny Park

February 13th

Be My Valentine
​Jumps n Jiggles Indoor Playground-Elk Grove Village

Make a valentine and have a special valentine snack
10:00am

For more info visit Elk Grove Park District

February 14th

Sealed with a Kiss
​Monica and Andy Oak Brook

Valentine's Day party and mini photo sessions
10:00-12:00

For more info visit Monica and Andy

Order a heart shaped pizza for dinner at various pizza places.  Check early to see if your favorite pizza place offers heart shaped pizzas.

Love Bugs
​Cantigny Park

Enjoy stories, songs, crafts, and a Valentine's treat
10:00am

For more info visit Cantigny Park

February 16th

Valentine for the Birds
​Morton Arboretum

Make Valentine treats for the birds
11:00-3:00

For more info visit Morton Arboretum
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The Beginner's Guide to Placenta Encapsulation

1/1/2019

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What is placenta encapsulation?

Placenta encapsulation is the process of taking the placenta, processing it and placing it into capsules to consume after childbirth.


Placenta has been consumed in various forms for centuries especially in Traditional Chinese Medicine where human placenta is considered an herb and used to treat various illnesses or medical issues. In modern times, placenta is dried and placed into capsules for easy consumption. 


Your placenta is processed over a two day period. Each day the encapsulator is in your home for approximately 1-2 hours.  Birth:  Before and After provides all the supplies each day and will only need access to a small amount of counter or table space, your sink, a stovetop burner, and an outlet. 

Your space is cleaned and sanitized before, during and after the process each day.

What are the benefits of placenta encapsulation?

​There are no thorough studies on the benefits of placenta encapsulation at this time. All the information we have is from Traditional Chinese Medicine and anecdotal information provided by thousands and thousands of people who have consumed their placenta after childbirth. 

The most common reason people choose to encapsulate their placenta is to balance hormones after childbirth to ease or eliminate postpartum depression. 

Other potential benefits of placenta capsules include:
  • Speed healing
  • More energy
  • Experience less overwhelm
  • Smooth transition from pregnancy to postpartum
  • Improved breastmilk production (this potential benefit is controversial)

There are lots of theories on how the placenta might help with postpartum recovery. Here is what Birth: Before and After most strongly believes:

During pregnancy, the body makes up to 3x as many stress fighting hormones (as well as additional hormones to support the pregnancy)  These hormones are stored or created within the placenta. After the birth, many people experience a drastic dip in hormone levels as the body adjusts to the birth. This can cause fatigue, sadness, overwhelm and depression.  By consuming placenta capsules, some of those hormones are returned to the body to help ease the transition. 

Traditional Chinese Medicine (TCM) believes that the body must remain in balance for wellness. Any time that the body becomes out of balance in various forms, illness may set in. Pregnancy and childbirth often cause the body to become out of balance. The placenta, which is considered an herb in TCM, helps the body return to balance after childbirth. 

Is placenta encapsulation safe?

Again, we have no strong scientific evidence that placenta encapsulation is completely safe at this time.  What we do have in information collected from thousands and thousands of people who have used placenta capsules during their postpartum without negative effects.

​If you have specific concerns about drug safety or pregnancy/birth conditions or contraindications please reach out to BB&A for detailed information.

Birth:  Before and After follows ​several safety measures including
  • Universal precausions which means that we treat every placenta we process as if it has a bloodborne disease. Now, that may sound uncomforable to a client, but what it actually does is make sure that any equipment used during the process is cleaned and sanitized properly. This is a very valuable step in the process and not every encapsulator will follow these standards. 
  • Food handling basics which involve the placenta staying "food safe" until processing begins. This is one of the reasons BB&A supplies a new, clean cooler for every client. 
  • Chain of command knowledge. BB&A wants you to know exactly where your placenta is at every moment. We don't to "hand offs" to doulas and other professionals. The placenta stays in your control until we start the process. 

How to hire a placenta encapsulation professional.

Hiring a professional encapsulator can seem overwhelming. How do you know if they are a professional and have taken a training or if they follow basic health and safety guidelines?

You can start by asking for references from friends, posting on mom Facebook groups, and discussing encapsulation with your provider. Always reach out to potental placenta encapsulators or placenta encapsulation specialists early to make sure they are available and still provide the service. 

You can also do a brief interview with the potential encapsulator either in person, via email, online via ZOOM, or over the phone. Check out this article on questions you can ask when interviewing a potential placenta encapsulator.

Common questions about placenta encapsulation:

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What do placenta capsules taste like?

Your placenta capsules themselves should not have a taste. The dried placenta powder is placed inside a capsule, so that there is no taste and to make consumption easy for clients. Birth:  Before and After wipes each capsule with a sterile gauze so that there is no placenta powder residue on the outside of the capsules to maximize your satisfaction.

If your encapsulator does not take the additional care in wiping the outside of hte capsules, there can be excess placenta powder on the outside of the capsule.  The placenta powder will taste similar to an organ meat like liver or heart. Most people do not enjoy the flavor and would prefer to not experience it. 

Some placenta encapsulators will attempt to hide the taste of the placenta powder by using flavored capsules rather than wiping the capsules. This adds additional sugars and flavorings to the capsules which could potentially lessen the potental benefit or create a negative effect to the capsules.

Does the placenta encapsulation process smell?

Every single placenta is different and every client has different sensitivities to odors. Most people only notice a slight odor during the steaming of the placenta if they are in the same room or in a very small space. If you are very sensitive to smells, Birth:  Before and After recommends staying in another room of your home during steaming or using a scented candle during the process.  Some clients prefer have the placenta encapsulation process started while they are still in the hospital.

How many placenta capsules do I take?

Birth:  Before and After gives clients a complete guide to consuming your placenta capsules. Some clients may want to adjust the consumption guidelines to gain maximum benefit. You may always reach out to your encapsulationist, should you have any questions. Generally, clients will start by consuming multiple capsules per day and slowly decrease the amount and frequency.

Most people choose to start consuming their placenta capsules between day 3-14 postpartum.

Birth:  Before and After recommends consuming all your placenta capsules to get the most benefit.  

Why does Birth: Before and After process the placenta at my home?

Birth;  Before and After does the 2 day placenta encapsulation process in your home. Before you back away from encapsulation, read some of the benefits here:
  • You get a childbirth professional in your home
  • You know the standards in which your placenta was processed (cleanliness, safety precautions, food handling, etc)
  • You know for sure it's your own placenta
  • You can be as hands on or hands off as you want
  • You get your kitchen sink cleaned and sanitized. We hope that your space is just a little cleaner than when we arrived 
  • You can ask your encapsulator questions you may have about popstartum or baby care
  • You can process your birth with a professional that won't judge your decisions

Do you have additional questions about placenta encapsulation or wish to hire us for services?
​Reach out to Birth: Before and After today!

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    Author

    Deb Pocica has been in the birth and placenta business for nearly 10 years and lives in the Chicagoland area.

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