What Does Visualisation Mean During Labour?
Visualisation means using your imagination to think about an image, or about something that calms you, to lead to a positive outcome. It is similar to creating a movie in your head to keep your mind steady and your body relaxed. It helps you to remove the thought of pain and fear during labour.In this article:
Research suggests that a mental image of any calming scenario can lower stress hormones, reduce anxiety, and reduce the feeling of pain. As an expectant mother, you may feel more confident and relaxed during labour.
Why Is Staying Calm During Labour So Important?
Your body releases stress hormones or adrenaline when you are anxious. These hormones can slow down your labour progress and even increase your pain. On the contrary, your body produces oxytocin when you stay calm, which can help you undergo contractions smoothly. There is also the release of endorphins, which act as natural pain relievers.Visualisation helps your body work with your mind throughout the labour, so that it can do what it is naturally meant to do.
How Can Visualisation Help During Labour?
- Reduces fear and anxiety: Hearing stories about labour pain can make you feel concerned about your own experience. Visualisation can replace fear with positive thoughts. You can imagine gentle ocean waves to feel relaxed instead of thinking about contractions.
- Encourages a positive mindset: You can imagine yourself going through labour smoothly, which can boost your confidence. Your body follows your thoughts, so visualising a peaceful birth can help it become a reality.
- Supports breathing and relaxation: Visualisation allows deep breathing. You can picture a sunrise, a blooming flower or a flowing river, which can make you breathe slowly and deeply. It also continuously supplies oxygen to you and your baby.
- Builds a stronger connection with your baby: Visualisation can make you feel more connected to your baby, as most mothers do. You may find comfort in knowing that you will soon hold your baby for the first time.
What Are Some Simple Visualisation Techniques to Try?
Here are a few ways to begin practising visualisation before your due date.- The Safe Place Technique: Close your eyes and imagine a place where you feel the most relaxed and safe. It can be a quiet beach, a garden or your home. Try to focus on other details, such as the sounds, smells or how you feel in that place. Visualise this same image whenever you feel anxious during labour.
- Wave or Flower Imagery: Most women find comfort in imagining their contractions as gentle waves washing over them or flower petals slowly opening. They also remind you that each contraction brings you closer to meeting your baby.
- Meeting Your Baby: Visualise the journey your baby is on to meet you and the moment you will hold them in your arms. It can motivate you through the toughest contractions while keeping your focus on the joyful moment ahead of the pain.
- Colour Visualisation: Think of your breath as a colour, such as blue for calm or pink for love. Imagine this colour filling your body with peace with each inhale. Picture all your tension leaving your body in a dull grey cloud as you exhale.
When Should You Start Practising Visualisation?
You can start in your second trimester. Practise visualisation daily for just 5-10 minutes to train your mind to relax when labour begins. All you need is a quiet place and a comfortable position to focus.What Can Your Partner or Birth Coach Do to Help?
Your visualisation can get better if you take the help of your partner or a birth coach.- They can guide you through the images when contractions start.
- They remind you to breathe and return to your safe mental picture.
- They can speak positive affirmations like “You’re doing great” or “Each wave brings your baby closer.”
When to Seek Medical Support
Visualisation is a technique to help you stay calm emotionally and manage pain. You can visit your doctor in the following cases.- Unusual bleeding or sharp abdominal pain
- Irregular contractions
- Dizziness or shortness of breath
Checklist: How to Prepare for a Calm Labour Using Visualisation
- Daily visualisation practice for at least 10 minutes can help you during labour
- Practice deep breathing as well
- Create a playlist of calming sounds or guided meditations
- Involve your birth partner in practice sessions
- Read positive affirmations
- Visualise your ideal birthing experience
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FAQs on How Visualisation Techniques Can Support a Calm Labour?
- Can I use visualisation techniques even if I’m planning a C-section?
Visualisation helps in reducing anxiety, so it can help you if you are planning a C-section. You will also feel emotionally prepared for surgery. - Do I need a professional to teach me visualisation?
Visualisation is a simple technique, so you can learn it on your own by watching online videos. You can also take help from a childbirth educator or doula for a better experience. - What if I can’t concentrate during contractions?
It is normal, but you can practice visualisation before labour so that it is easier to focus when the time comes.