Breathing is both a voluntary and involuntary action.
We can control our heart rate, our blood pressure and our pain thresholds. Practice the art of breathing in and up, out and down. You’ll be amazed at how much that simple action allows you to focus and listen to your body, and your baby.
A quick revisit on the Reverse Pattern Breathing we discussed in Week 13 (link back to post)
Sit up straight for the moment, so you can really feel your body following the movements. The mantra, or phrasing you want to hold in your mind, is “In and up, out and down.” You’re going to breathe in, pulling your navel into your spine. And up, allowing your lungs to expand and fill with air.
- Breathing out, reverse it. Allow your lungs to collapse and your belly to round.
- Slow and steady. Repeat it at least three times to start and work yourself up to using it as part of your relaxation sessions. That’s all there is to it! Yoga and Qi Gong will teach you alternate patterns to focus your attention as well. I find this one works for me no matter where I am. If I focus my attention on breathing in this manner, I can control my blood pressure at the doctor’s office or even calm myself before stepping in front of a large group of people to give a lecture.
Insert video example?
Whatever birthing class you’re taking or have taken, remember the simple art of breathing can make your body relax, your heart rate even out, lower your blood pressure, and help to keep the baby relaxed too.