How to relax during pregnancy

Alexander technique
During pregnancy the Alexander technique can help you understand and adjust to how your body is changing. It can also relieve back problems and tiredness. For a list of teachers, go to www.stat.org.uk. 


Bathing
Soaking in a warm bath is one of the easiest and most luxurious treats you can enjoy during your pregnancy. Why not treat yourself to a big bottle of expensive bath oil - anticipating your relaxing, scenty soak at the end of the day will give you something to look forward to. Don’t have the bath water too hot, though, as you could overheat.


Couch potato
As long as you’re also trying to exercise regularly, there’s no reason why you shouldn’t retire to the sofa to rest occasionally. Surround yourself with some healthy snacks such as cheese, crunchy oatcakes, sticks of celery and Twiglets, treat yourself to a slushy video and paint you toenails (while you still can!).


Diet
A healthy diet will help you cope with everyday stress much better than comfort food like crisps, biscuits and cups of coffee. Research shows eating small amounts often can help to stabilise your blood sugar levels and reduce stress. Try to increase the amount of fresh fruit and vegetables you eat and, if you’re craving stodge, try to eat pasta, rice, potatoes and bread rather than biscuits, cakes and puddings. For more info on pregnancy superfoods, click here.


Exercise
Research shows regular exercise in pregnancy helps relieve aches and pains, boost self-esteem and may even mean a shorter labour and quicker recovery after birth. Other studies suggest pregnancy exercisers gain less weight and return to their pre-pregnancy weight more quickly. Also, the stress-beating endorphins released into your bloodstream during exercise cross the placenta to your baby, improving her wellbeing, too!


Flotation
If you’ve ever wondered what your baby feels like floating around your womb, book a flotation session. Lying in the dark, suspended in warm water, you’ll float effortlessly and completely relax, physically and mentally. Flotation is safe during pregnancy and can help if you are suffering from backache. Call the Flotation Tank Association on 020 7627 4962 for your nearest centre. 


Good times
Whatever makes you happy (not counting booze and fags, of course!) is good for you - and your baby’s - sense of wellbeing. Enjoy yourself!


Hypnotherapy
Hypnotherapy uses mental relaxation techniques to help you cope with stress, emotional problems and to overcome bad habits (so it can help if you are trying to give up smoking). For information about your nearest practitioner and a booklet on hypnotherapy, contact the British Hypnotherapy Association on 020 7723 4443.


Interests
Whether it’s line-dancing, bingo, cooking or newt-breeding, whatever interests you will help you relax and give you a break from constantly thinking about birth and babies all the time!


Juicing
Talking about new interests, why not invest in a juicer now you’re pregnant? Juicing is fun and really fresh fruit juice is one of the best ways to get all your vital vitamins while you’re pregnant. Their tangy flavours can help to keep pregnancy sickness at bay and because they’re caffeine-free, they won’t leave you feeling wired like your usual cups of tea and coffee. 


Kit-Kats…
…and other nice chocolatey things. OK, so a healthy diet is important for you and your baby, but that doesn’t mean you can’t indulge yourself occasionally. There’s no reason why you shouldn’t treat yourself to chocolate now and again, but make sure it stays just that - a treat.


Laughter
It’s official. Laughter is good for you because it stimulates the immune system, keeping you healthy as well as happy.


Meditation
Just five minutes of meditation a day can help you declutter your mind. Sit comfortably with your back straight and you body relaxed, then choose something to concentrate on, such as the rhythm of your breathing or a candle. Give it your full attention and, if your mind starts to wander, gently bring your thoughts back. When you’re ready to stop meditating, let yourself slowly become more conscious of your surroundings and then have a nice stretch.


Needles
According to Chinese medicine, energy pathways (meridians) cross the body and illness is caused by an imbalance in the energy flow along them. Acupuncture uses needles inserted in the body to regulate the flow of energy. It can help with pregnancy aches and pains, high blood pressure and tiredness. To find out more go to www.acupuncture.org.uk or phone the British Acupuncture Council on 020 8735 0400.


Osteopathy
Using manipulation, massage and stretching, an osteopath will realign your body to ease tensions and help your muscles and circulation work more efficiently. Go to www.osteopathy.org.uk to find a registered osteopath near you.


Pranayama
No, it’s not a new kind of curry! It’s actually a simple yoga breathing exercise which is amazingly relaxing and will give you and your baby an oxygen boost. Just sit comfortably with your back straight, putting one hand on your bump and the other on the bottom of your rib cage. Slowly breathe air into the lowest part of your lungs, then into the middle and, finally, into the top of your lungs. You should feel both your bump and your ribs expanding as you do it. Hold for a second, then breathe out slowly through your mouth. Repeat 10 times.


Quiet times
In her book New Natural Pregnancy (Gaia, £8.99), active birth pioneer Janet Balaskas suggests you support your body with cushions, clear your mind and totally concentrate on the rhythm of your breathing, sinking deeper and deeper into relaxation with each breath. ‘Once you are relaxed and comfortable, bring your attention to the presence of the baby you are carrying inside you and spend some quiet moments resting and relaxing together,’ she says.


Reflexology
According to reflexologists, areas on the feet and hands correspond to different parts of the body, and foot or hand massage can help relieve headaches, stress and other minor ailments. In pregnancy, you must always see a professional therapist - go to www.reflexology.org or call the Association of Reflexologists on 08705 673 320.


Swimming
Your chance to feel weightless, no matter how big you are! Swimming is an ideal exercise for pregnancy because, as well as being relaxing, it gives you a good aerobic workout while the water supports your weight.


Talking
It’s good to talk, especially about any worries that are causing you stress. Your partner, family, friends and midwife can all help, so let it out! And remember to talk to your baby, too - she can hear the sound of your voice from around 30 weeks.


Unwind
There's no magic relaxation formula that'll work for everyone. It could be a bath, a massage or a walk in the country. The important thing is that you build enough time into your day or week to really unwind. Now is not the time to push yourself. If necessary, schedule time to relax into your diary as if it was a doctor or midwife’s appointment - it really is just as important.


Visualisation
Visualisation is a useful tool for pregnancy and labour. For an instant relaxer, lie on your bed, close your eyes and visualise a door in front of you. In your mind, open that door, leaving all your tensions and worries behind, to find yourself in a quiet, relaxing place. It could be a beach, a beautiful garden or a quiet mountain top. After about 10 minutes, return back though the door and gradually bring yourself back to normality by wriggling your fingers and toes.


Walking
Whether it’s a lunch-hour walk in a park or a gentle stroll in the country, walking is a brilliant way to relax. It will also raise your energy levels, help you sleep more soundly and help to get your baby into the right position for birth.


X-rated!
Good sex is very relaxing - and great exercise, too! Sex won’t harm your baby while you’re pregnant, plus it’s a great time to explore new positions and ways to make love. 


Yoga
Yoga is a wonderful way to relieve stress. It keeps your body supple, helps you become familiar with the muscles used during birth and relaxes your mind. To find a pregnancy yoga teacher near you, go to www.activebirthcentre.com or phone the Active Birth Centre on 020 7482 5554.


Sleep
If you’re exhausted at 8pm, go to bed! Or if you’re falling asleep in the middle of the afternoon, have a nap. If you find yourself dropping off at work ask if there’s somewhere you can lie down for a while - all employers should have facilities where pregnant women can rest. Sleep is vitally important during pregnancy. If you’re having trouble sleeping at night, try eating a bowl of cereal with milk before you go to bed to trigger the release of sleep-inducing hormones in your brain.