“8 Post Birth Calming Techniques” by Marneta Viegas Founder – Relax Kids
Staying as calm and relaxed as possible is important for your health and well-being and tiredness management as well as for your baby. Young children pick up on mother’s stress. Here are some quick tips to help you maintain your inner calm.
Developing your breath awareness will benefit you and the baby. Practice breathing deeply and rhythmically. This can ease muscle tension, lower your heart rate, and help you fall asleep faster. Take in a deep breath and breathe out as slow as you can. Repeat this exercise a few times. Hold your baby and breathe in and out together, following her rhythm.
Massage is a wonderful way to relieve stress and muscle tiredness. Gentle massage techniques can reduce the pain and increase your mobility. Ask your partner or a friend to give you a foot, hand or neck massage before bed. Or treat yourself to a professional massage, making sure the masseuse is a pregnancy specialist. Massage your baby gently so he gets the benefits of a relaxing massage.
Yoga and stretching
Yoga & stretching are great ways to give the body a relaxing treat, whilst keeping you toned and flexible. Many gyms and health clubs offer yoga and stretch classes and some are designed specifically for post-pregnant women. You may like to create your own stretching routine with simple moves for your neck and shoulders, back, waist, and legs. Go easy, be gentle and do what feels good, as any simple stretch will bring relaxation to the muscles.
15 minutes deep relaxation a day
Give yourself 15 minutes everyday, where you turn off the TV and telephone and rest completely. This is a great way to re-charge and bring rest, yet energy to the whole body. Lie down on the floor or bed and allow yourself to relax. Starting with your feet, tense and relax your toes tightly and then relax them. Squeeze your legs tightly and then let them go completely. Tense your arms against your body and then allow them to relax completely. Squeeze your shoulders up to your ears and relax them deeply. Tense the muscles in your face and then relax. Stay there still and allow your whole body to relax deeply.
Relaxing to classical music such as Mozart is the perfect way to help you and your baby relax. Classical music can activate the alpha brainwaves, which help get you into a state of deep inner calm and contentment. Sit or lie down and as you listen to the music, feel as if your whole body is relaxing and sinking into the bed or chair.
Repeat positive affirmations to take you into a relaxed mental state. You can literally trick your body into releasing endorphins and happy hormones by repeating positive affirmations slowly. Try these ‘I am calm and relaxed, I am calm and relaxed. I feel peaceful. I am at peace, I am at peace.’
Aromatherapy is a wonderful way to help lift your mood. Rose oil is a great relaxant, whilst lavender, neroli and nutmeg are deeply calming. Geranium is great to boost your circulation. Use a few drops in almond oil. Oils may be used in the bath, shower, a diffuser or with a massage. Sprinkling a couple of drops of lavender on your pillow may help you get to sleep.
Visualisation is a great way to help you relax. When you have a few moments spare, picture yourself in a quiet, relaxing scene. This might be lying on a warm sandy beach or walking through a rain forest or sitting under a shady tree or by a quiet river bed. Allow your imagination to go into the detail of the scene and include the sounds, smells, tastes, and textures around you. This may take some practice, but keep trying. Once you master this technique you can use your imagination to calm your anxious or restless mind. It is great for you as well as children and a great way to start your baby relaxing.
Relax Kids have produced a CD of simple relaxations mixed with nursery rhymes to introduce relaxation to babies and toddlers.
To download the FREE relaxation pack, click here