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The majority of individuals engage in breathing or body exercises to prepare for labour. However, very few people realise how essential it is to relax and train the nervous system, which is the part that regulates pain, fear, and stress.
This blog will explain how your nervous system influences labour pain and how you can prepare for it using simple techniques, so that when the pain begins, your body is ready to stay calm, breathe deeply, and experience contractions more easily.
What is the Nervous System and Why Does it Matter in Labour?
Your nervous system is the wiring of your body. It is in charge of all things heartbeat, breathing, emotions, and above all, the way you experience pain and stress.It has two main parts:
1. Sympathetic Nervous System (Fight or Flight)
It switches on when you are frightened or in danger. It gives you an adrenaline rush, makes you nervous, and prepares your body to battle or run. In labour, if you feel scared or stressed, this part takes over, and the pain feels worse.2. Parasympathetic Nervous System (Rest and Relax)
It activates during moments when you are at peace, secure, and comfortable. It decelerates heart rate, eases deep breathing, and lowers the pain sensitivity. It is the system that you want to engage in when your labour takes place.How a Calm Nervous System Reduces Labour Pain?
Here’s how:- Less fear = less tension = less pain: When you are scared, your body stiffens. A tense body increases the pain of contractions. However, when you are relaxed, your muscles remain relaxed and pain becomes easier to manage.
- Better breathing, better oxygen: A relaxed nervous system helps you to breathe slowly and deeply. This increases the supply of oxygen to your baby and uterus, thus resulting in more effective and painless contractions.
- More control, less panic: Training your body to remain calm makes you feel more in control during labour. This will help you focus on what you should be doing, rather than panicking or feeling helpless.
How to Prepare Your Nervous System During Pregnancy
The good news is: You do not need any fancy tools or hours to prepare your nervous system. Only a couple of minutes daily could help. These are some of the easy habits to make yourself feel more relaxed and at ease before labour:1. Deep, Rhythmic Breathing
What to do:- Inhale slowly through your nose (count to 4)
- Hold your breath gently (count to 2)
- Exhale slowly through your mouth (count to 6)
- Repeat for 5–10 minutes each day
2. Progressive Relaxation
What to do:- Lie down or sit comfortably
- Start by tensing your toes for 5 seconds, then relax
- Move up your body, feet, legs, hips, hands, and shoulders, tensing and relaxing each part.
- Breathe deeply as you do this
3. Practice Calm Responses to Discomfort
What to do:- You can not just react immediately when you experience a little pain (such as a leg cramp or backache).
- Rather, breathe deeply and learn to remain calm for a few seconds.
4. Positive Visualisation
What to do:- Close your eyes and imagine your labour going smoothly
- Picture yourself breathing through contractions, feeling strong and supported
- Do this for a few minutes every day
5. Reduce Everyday Stress
What to do:- Take short breaks during the day to rest.
- Avoid too much noise or stressful news.
- Talk to someone if you’re feeling anxious.
- Listen to calming music or do light stretching.
How Partners and Family Can Support You
Request your family or partner to support and keep you calm.Tips for partners/family:
- Teach you breathing methods
- Perform a light back massage during times of stress
- Use a low and soothing tone of voice in practice
- Don’t tell horror tales about labour; look at positive support
What Happens If You Don’t Prepare?
This is not meant to frighten you, but to make you know why this is important. Absent nervous system preparation:- You can become very overwhelmed in labour
- Tension and fear may retard progress
- Pain can seem worse than it is
- Stress may require additional interventions on your part
The nervous system is your silent partner in labour. You can make it respond with fear and apprehension, or you can make it ready to respond with composure and boldness.
One does not have to meditate or practice yoga for hours. Even a few minutes of deep breathing, gentle relaxation, and psychological tranquillity (10-15 minutes a day) may make childbirth easier and more tolerable.
Start now. Teach your body to feel safe. Your nervous system will know exactly what to do when labour arrives, and you will be in a better place to navigate your way through the birth of your baby with courage and composure.
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FAQs on How Preparing Your Nervous System Can Reduce Labour Pain
- When should I start preparing my nervous system for labour?
You can start as early as the second trimester, but it is particularly beneficial to begin at the start of the third trimester (week 28 onwards) and do it daily. - Do I need to attend special classes for this?
Not necessarily. Although yoga during the prenatal stage or childbirth sessions comes in handy, you can also engage in simple breathing and relaxation exercises at home. Practice is the only key. - Can this completely remove labour pain?
No, it does not make the pain go away, but it makes you much more able to cope with it. A relaxed nervous system effectively reduces the levels of fear and tension, minimising the intensity of pain experienced and easing the labour process.