| Breathing | | | | shoulders up to your ears and relax them deeply. |
| Developing your breath awareness will benefit you | | | | Tense the muscles in your face and then relax. |
| and the baby during pregnancy and help you | | | | Stay there still and allow your whole body to |
| during the birth. Practice breathing deeply and | | | | relax deeply. |
| rhythmically. This can ease muscle tension, lower | | | | Classical Music |
| your heart rate, and help you fall asleep faster. | | | | Relaxing to classical music such as Mozart is the |
| Take in a deep breath and breathe out as slow | | | | perfect way to help you and your baby relax. |
| as you can. Repeat this exercise a few times. | | | | Classical music can activate the alpha brainwaves, |
| Massage | | | | which help get you into a state of deep inner |
| Massage is a wonderful way to relieve stress and | | | | calm and contentment. Sit or lie down and as you |
| muscle tiredness during pregnancy. Gentle | | | | listen to the music, feel as if your whole body is |
| massage techniques can reduce the pain and | | | | relaxing and sinking into the bed or chair. |
| increase your mobility. Ask your partner or a | | | | Aromatherapy |
| friend to give you a foot, hand or neck massage | | | | Aromatherapy is a wonderful way to help lift |
| before bed. Or treat yourself to a professional | | | | your mood during pregnancy. Not all essential oils |
| massage, making sure the masseuse is a | | | | are safe during pregnancy. Rose oil is a great |
| pregnancy specialist. | | | | relaxant, whilst lavender, neroli and nutmeg are |
| Yoga and stretching | | | | deeply calming. Geranium is great to boost your |
| Yoga & stretching are great ways to give | | | | circulation. Use a few drops in almond oil. Oils may |
| the body a relaxing treat, whilst keeping you | | | | be used in the bath, shower, a diffuser or with a |
| toned and flexible. Many gyms and health clubs | | | | massage. Sprinkling a couple of drops of lavender |
| offer yoga and stretch classes and some are | | | | on your pillow may help you get to sleep. |
| designed specifically for pregnant women. You | | | | Visualisation |
| may like to create your own stretching routine | | | | Visualisation is a great way to help you relax. |
| with simple moves for your neck and shoulders, | | | | When you have a few moments spare, picture |
| back, waist, and legs. Do what feels good, as any | | | | yourself in a quiet, relaxing scene. This might be |
| simple stretch will bring relaxation to the muscles. | | | | lying on a warm sandy beach or walking through |
| 15 minutes deep relaxation a day | | | | a rain forest or sitting under a shady tree or by a |
| Give yourself 15 minutes everyday, where you | | | | quiet river bed. Allow your imagination to go into |
| turn off the TV and telephone and rest | | | | the detail of the scene and include the sounds, |
| completely. This is a great way to re-charge and | | | | smells, tastes, and textures around you. This may |
| bring rest, yet energy to the whole body. Lie | | | | take some practice, but keep trying. Once you |
| down on the floor or bed and allow yourself to | | | | master this technique you can use your |
| relax. Starting with your feet, tense and relax | | | | imagination to calm your anxious or restless mind. |
| your toes tightly and then relax them. Squeeze | | | | You might like to try listening to Relax Kids Nature |
| your legs tightly and then let them go completely. | | | | CD and imagine you are in beautiful nature |
| Tense your arms against your body and then | | | | settings. It is great for adults as well as children |
| allow them to relax completely. Squeeze your | | | | and a great way to start your baby relaxing. |