Birthing can be an exhilarating, yet nerve-wracking experience for expectant mothers.

With the myriad of concerns that can arise, it’s important to have techniques and strategies that can alleviate fear and promote a more positive birth experience. One such technique that has gained popularity recently is mindful birthing.

What is Mindful Birthing?

Mindful birthing is the practice of bringing awareness, attention and acceptance to the present moment of one’s pregnancy, labor and delivery.

It is a technique that focuses on minimizing fear and anxiety by encouraging the mother to be present and fully engaged in the moment. Mindful birthing requires no special knowledge or training and is accessible to anyone with the willingness to practice and follow guided sessions.

The Benefits of Mindful Birthing

Research shows that practicing mindfulness during pregnancy and birth can have several benefits, including:.

Reduced anxiety and stress levels.
Increase in positive emotions during birth.
Reduction of labor pain and perceived intensity.
Lower risk of postpartum depression.

These benefits can not only positively affect the birthing experience but can lead to better postnatal mental health and stronger emotional connections between the mother, father, and baby.

How to Practice Mindful Birthing

Birthing centers and clinics across the globe are beginning to offer classes and instruction for practicing mindful birthing.

It’s a combination of meditation, relaxation, and breathing techniques that can help mothers develop skills to remain present and focused during birth. Here are a few steps for new mothers to practice:.

Begin by focusing on breath, observing the sensations of inhaling and exhaling without trying to change them. If thoughts enter the mind, gently return focus to the breath.
Visualize holding the baby in your arms – imagine the moment of birth, feeding, and changing them. Create a “sensory visualization” to create a deep connection with the child and yourself.
Allow any sensations or emotions that come up. Recognize that they are impermanent, and be open to the experience.

A long soak in the bathtub can also help to calm and clear the mind, as well as free yourself from any impending fears.

Summary

As every pregnancy is different, it’s imperative for the mother to design an individualized birthing plan and the respective techniques they feel would work best.

Mindful birthing may not work for everyone, but it is an accessible, low-risk, and beneficial practice that can relieve stress and enhance the birthing experience. it is crucial to lift the taboo and have conversations open about mental health and the emotional journey of pregnancy and motherhood.