It's probably fair to say that yoga breathing has been one of the simplest discoveries for anyone looking for effective pain relief and a way to cope with labour. It requires your body to make physiological changes during labour - stimulating your parasympathetic nervous system (the part of our nervous system which allows us not just to survive but to function properly day-to-day and enter states like sleep and rest). It also stimulates the production of feel good hormones like serotonin and oxytocin, both of which can be particularly helpful in easing any fear or anxiety you might have about labour, and helping labour to naturally progress
You may not think pranayama (yoga breathing techniques) sound particularly interesting, but they're surprisingly powerful at helping you manage the intensity of contractions . Many yoga breathing techniques are similar to Lamaze breathing, with a few tweaks that make yoga breathing more effective. Since yoga breathing is so useful in labour, it makes sense to practice before you give birth as well. In this blog we'll explore some of the most popular techniques that will really help you manage pain and fear during labour, with many of these introduced and practiced in both our Prenatal Yoga Course and Active Birth Workshop. ANULOM VILOM The yoga breathing technique Anulom Vilom is similar to Lamaze 'relaxation breaths'. It's the same type of breathing you might use in yoga class when you're moving through a deep stretch. When practiced during labour, it can be extremely helpful because it stimulates the parasympathetic nervous system by stimulating the vagus nerve, and encourages your uterus to release oxytocin, which reduces pain and stimulates more contractions. Not only does this lessen the perceived severity of contractions by reducing their intensity, but also helps to shorten the duration of labour and decreases the need for interventions Anulom Vilom pranayama is very easy - just start by breathing into the belly for a count of 4 counts, then exhale for twice as long (a count of 8), through the mouth making a whooshing sound. The yoga breathing technique works well with the contractions you feel in labour because it's not too rushed or forceful - this allows your body to respond accordingly without becoming overwhelmed. And since yoga breathing is performed at a steady pace, it can be used throughout all three stages of birth to support the process. NADI SHUDDHI PRANAYAMA Nadi shuddhi pranayama is similar to Anulom Vilom pranayama in that it encourages oxytocin production and reduces pain levels. However, it's much more dynamic than Anulom Vilom so requires a little more practice. Nadi shuddhi can be used to stimulate your parasympathetic nervous system, balance out the hemispheres of your brain and ignite feel good hormones like serotonin. It is incredibly efficient at balancing your mind and body, which encourages you to stay present during labour while calming you down. To practice nadi shuddhi yoga breathing, start by inhaling through both nostrils. Then hold your breath for a couple seconds before exhaling through one nostril while closing off the other with a finger or thumb. The cycle should then repeat - inhale through both nostrils again, hold for a couple seconds and release through one nostril while closing off the other. Nadi shuddhi yoga breathing can be used for all three stages of birth - but you're most likely to find it useful during transition, which is typically when women are experiencing their worst pain. It really supports women during this stage as this is when the 'crisis of confidence' is most likely to occur, and the feel good hormones can help you stay present in labour without focusing too much on the pain leading up to pushing. UJAYI PRANAYAMA Ujayi pranayama is yoga breathing that's performed through both nostrils with a slight constriction at the back of the throat to create an ocean sound. This yoga breathing technique is best suited for the second stage of labour - pushing. Ujayi pranayama yoga breathing uses the diaphragm to encourage downward motion, which helps open up your pelvic floor. It also encourages you to make sounds which can be a great pain relief tactic, and again stimulates the vagus nerve responsible for activating your parasympathetic nervous system. An added benefit to ujjayi yoga breathing is that it requires you to breath deeply into your abdomen instead of shallowly into your chest or shoulders. This stops the neck and shoulders from getting tense, and helps to ease tension in the abdominal muscles caused by contractions. SHANTI PRANAYAMA Shanti pranayama yoga breathing is performed by exhaling deeply while closing off your left nostril with your thumb. Then, after inhaling through both nostrils for a few seconds, close off your right nostril and hold for a couple more seconds before exhaling again and repeating the process by closing off your left nostril. There are several yoga breathing techniques that can be used throughout labour, but shanti pranayama yoga breathing has the most variety of applications. It's often used in yoga classes to help students relax and prepare for meditation, so it makes sense that this yoga breathing technique would also encourage relaxation for birth. When you're in the transitional stage of labour, shanti yoga breathing is great option because it encourages your body to produce feel good hormones while activating parasympathetic activity. UDGATAN VATI KRIYA Udgatn vati kriya yoga breathing can be used when your midwife, doctor or childbirth educator tells you to stop pushing and breathe. Although the name of this yoga breathing technique is associated with deep belly breaths, any slow paced yoga breathing will help at this point because holding your breath should not be an option anymore. When it's time for you to push, make sure each yoga breath lasts long enough for your baby's head to crown - which means that udghatan vati yoga breathing is ideal for this stage of labour because your yoga breathing should be a little slower and deeper than usual. AMA VRTTI PRANAYAMA Sama vrtti pranayama yoga breathing isn't recommended until you're fully dilated, but it's best to use yoga breathing techniques that encourage equalising the pressure in your body - like sama vrtti pranayama yoga breathing - when you feel like all that is left to do is push. From the deepest point of your yoga breathing, exhale while contracting your perineum muscles, then wiggle your toes and try to relax everything in between them. Only when you're completely relaxed should you allow your baby's head to crown and use yoga breathing techniques that aim at equalising the pressure in your body to help with this stage of labour. Although yoga breathing can be used throughout the entire process of childbirth, using yoga breathing techniques that encourage relaxation or deep belly breathing will probably be most helpful during transition, when it comes time for you to push and before your baby is born . However, all yoga breathing techniques have a similar goal - they're supposed to keep you focused and present to help labour progress while you stay calm. If you're looking to practice breathing techniques we highly recommend Prenatal Yoga classes from 12 weeks onwards, as well as workshops like our Active Birth to explore these techniques and more. Have questions about what courses or workshops might be best for you? Give our Coorparoo Prenatal centre a call on 07 3061 5050 - we would love to chat to you!
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Pregnancy can be a time of great change and growth, both physically and mentally, so changing how you move and stay active is key. Pilates is a fantastic low impact pregnancy exercise that provides many benefits for mamas-to-be - whether you've been doing Pilates for years or are a complete beginner! In this blog post, we will talk about the top 9 reasons you may want to consider taking up Pilates during pregnancy, and how it can benefit you physically and mentally through pregnancy and beyond.
Pelvic Floor Strength: One of the main benefits of Pilates during pregnancy is increased pelvic floor strength. The stronger your pelvic floor muscles are, the better prepared you will be for labour and delivery, and most importantly, recovery. Although there are no guarantees, helping to strengthen your pelvic floor during pregnancy can help to prevent issues like prolapse and incontinence after birth, and ensure a speedier recovery to boot. Leg Strength: Many women find that their leg strength decreases during pregnancy. This is often due to a combination of factors such as extra weight gain, postural changes and hormonal fluctuations. Pilates can help to combat this by increasing endurance and strength in the legs - which will come in handy when it comes time for labour! Strong legs can be used to stay active throughout the labour process, and depending on positions can also assist in pushing. Having strong legs also means a quicker lower body recovery after birth, and puts you in good stead for hours of rocking, swaying and walking with bub. Mental Health: Pregnancy can a time of great change and adjustment, which can bring with it a lot of stress. Pilates is great for providing the mind and body with benefits, such as improved concentration span and mood regulation - all of which can help during pregnancy. With it's fantastic combination of mindfulness and exertion Pilates can help to release endorphins and dopamine - the ultimate feel good hit! Reducing Diastasis Recti: "Diastasis recti" refers to a separation of the abdominal muscles that occurs during pregnancy as your baby grows and moves the muscles apart. Although an abdominal gap is normal, it's important to note that diastasis recti does not heal on its own after pregnancy - in fact, if you don't take any action towards strengthening your core, chances are it will get worse over time. Prevention can be beneficial here as the stronger your abdominal muscles are during pregnancy, the easier it will be to reactivate them once bub has arrived. Although abdominal exercises in pregnancy don't look the same as they do before falling pregnant, they can still be highly effective in supporting your core and bub if modified correctly for safety. Increase Endurance: Pregnancy can be a time of increased fatigue and pregnancy Pilates exercises are an excellent way to combat this! Many pregnancy Pilates programs will build up endurance so that you'll have the energy for labour, birth and beyond - which is what we call pregnancy power. Pilates can be incredibly energising for mamas to be, and even when you're feeling low, a gently workout can make all the difference. Reduce Back Pain: Back pain is one of the most common pregnancy complaints - especially in the later stages when your baby bump has grown substantially. Pilates provides relief from back pain by building strength in all areas of your body (including core, legs and arms!) This not only reduces pressure on your spine but also ensures that both mama-to-be's and unborn bubs remain safe during pregnancy. Strengthen arms: Another pregnancy complaint is a weak upper body. Pilates can help to increase strength in the arms, which will come in handy for all those hours of holding baby. Before you know it you'll be lugging a baby, a giant bag and a pram through all sorts of locations, and you'll be glad you spent time making sure your arms were strong before bub was here! There you have it - 9 great reasons why pregnancy Pilates should be at the top of your list! If you're looking for a prenatal Pilates program that is safe and effective, we recommend trying our Prenatal Pilates Course hosted by the amazing team at Articulate Physiotherapy. Designed by an experienced pre/postnatal exercise specialist, this program provides everything you need to stay healthy and strong throughout pregnancy. We hope you enjoyed this post - feel free to share with your pregnant friends or those who are planning on becoming pregnant in the future! And don't forget to leave us a comment below if you have any questions about pregnancy Pilates or get in touch with one of our friendly team by email us at hello@nascentwellness.com.au. We would love to hear from ou! Labour. While some women claim to have an orgasmic birth, the rest of us experience a significant amount of pain. While the pain is positive - each contraction takes us close to meeting our baby - getting through the pain to the bliss of bringing bub earthbound can be a challenge. Thankfully there are a number of labour pain relief options available for women to choose from, with different strategies suiting different stages of labour, Some labour pain relief methods involve drugs, while others do not, and being prepared and informed can help you labour go much smoother. In this article we will go through the labour pain relief options available to you and talk about which ones might be best suited for you.
Labour pain relief methods come with their own set of pros and cons, so it's important to talk to your care provider about what might be best for you. Whichever option you choose, know that you're not alone - tens of thousands of women each year successfully labour using various forms of pain relief. You can do this! Navigating through the world of pregnancy appointments can be overwhelming! Knowing who can help and with what is all unchartered territory - you may be wondering who to see for your prenatal care and what role they might play. This blog post will tell you all about the allied health professionals that are important during pregnancy and why! We cover the most common allied health professionals that we work with here at Nascent including physiotherapists, dietitians, osteopaths, remedial massage therapists, acupuncturists, sonographers and exercise physiologists. If there's an allied health professional that you love just let us know!
Pregnancy is associated with many physical and emotional changes. The allied health professionals listed here can help provide support during your pregnancy through the following ways: Physiotherapy in pregnancy A physiotherapist can show you some simple exercises to do as well as give advice on how to manage any pain that may arise due to the extra weight of pregnancy or common conditions such as SPD (it's common not diagnosed until later in life). They also teach mums about pelvic floor exercises, which are important after childbirth. They're our go-to for any aches or tension and are experts at helping to prevent problems before they even start! Osteopathy in pregnancy An osteopath will check for aches and pains throughout the body - back and pelvis problems tend to increase during pregnancy because of increased weight, so it's always good idea go see an allied health professional who specialises in this area if these symptoms occur. They can also help with techniques for labour and birth. Nutrition and Dietetics in pregnancy A dietitian will ensure you are getting the right nutrients for you and your baby - especially important in the third trimester when cravings and aversions to certain foods are common. They can also give advice on how to beat morning sickness, stay healthy through each trimester, prevent unnecessary weight gain and meal plan for the fourth trimester once bub arrived. They're also brilliant at helping to control gestational diabetes and have great roles to play once bub is born too! Remedial Massage in pregnancy A remedial massage therapist can help relieve tension headaches, neck pain, carpal tunnel syndrome and other pregnancy related problems. The gentle massages they provide can be really soothing during this time! Many massage therapists can treat with pregnant women laying either on their side or on their bellies with a special pregnancy cushion. Absolute bliss for mamas who are belly sleepers! Acupuncture during pregnancy An acupuncturist may be able to help with issues such as nausea, vomiting, breech babies or fertility problems. They can also help to prepare for labour, and many women swear by them helping with babies that are overdue. It's worth speaking to them if you have any concerns your pregnancy - acupuncture is a very safe treatment. Sonography during pregnancy A sonographer will be able to check the development of your baby and make sure everything is going well with them - especially in early pregnancy when things can change very quickly! In Australis it's standard to see a sonographer at 12 weeks and 20 weeks, however many mums have an earlier dating scan, and a later scan to check bubs position and size. They can also do scans at different stages during pregnancy for expecting mums who want something special from their experience - photos and videos to keep as a memory. Many parents opt to find out at 20 weeks whether they are having a boy or girl with their sonographer. Or of course you can ask them to keep mum and stay team green! Exercise physiology in pregnancy An exercise physiologist can help women to stay active safely throughout their pregnancy. They can help to modify exercises to suit each trimester, and work with your physiotherapist or osteopath to use exercise in order to reduce pain. Staying active during labour is associated with a shorter active birth stage and a better recovery. We love encouraging pregnant mamas to stay active as much as possible! Psychology in pregnancy A psychologist specialises in emotional and mental health, so may help if you are feeling anxious or stressed about something during your pregnancy - allied health professionals such as psychologists have training to work through these issues effectively. If you have suffered from mental health issues prior to falling pregnant we certainly recommend checking in. They can also help you to prepare mental health strategies for when bub arrives, and ensure that you get support quickly if PND or PNA becomes an issue for you. The allied health professionals mentioned above all provide different services but share the same goal: helping pregnant women stay healthy throughout their pregnancies! Do you have a favourite allied health professional? Give them a shout out in the comments below! Finding postpartum mental health can be hard. There are so many new pressures, responsibilities and demands on your time post-baby that it's easy to feel overwhelmed, exhausted and unfulfilled. But postpartum depression is not inevitable - there are some simple steps you can take now to improve your postpartum mental health and prevent postpartum depression later on in life.
Exercise Daily Try to exercise every day. A postpartum workout will not only help you to rehab after all of the physical changes your body has gone through, but it will also give you a boost of endorphins which can improve postpartum mood and prevent postpartum depression from setting in. If the weather is poor or if none of your friends are free, do an online workout or take a walk around the neighbourhood. Meet New Mum Friends One of the best things you can do for your postpartum mental health is to find some new mum friends. Meeting other women who are going through the same thing as you, and who understand what you're going through, can be really helpful. It's also a great way to get out of the house and have some fun! There are lots of different ways to meet new mums - try joining a mothers group, go to a postnatal yoga class or start up a postnatal playgroup in your area. Leave The House Another key step in improving postpartum mental health is to get out of the house on a regular basis. Staying indoors for too long post-baby will only make you feel isolated, lonely and trapped. So try to leave the house at least once a day - even if it's just for an hour or two! If your partner is home with baby, go out by yourself (this could be somewhere like the park where you can take baby along) but if they're not available then don't let that stop you from leaving the house postpartum depression may set in otherwise. Ask For Help Don't feel guilty about asking for help postpartum. Mental health following childbirth takes a village so don't be afraid to ask friends and family members if they would mind popping round to give a hand occasionally instead of trying to do everything yourself. It may be that postpartum depression sets in if you never ask for help post-baby, so don't feel embarrassed or guilty about asking for assistance with the baby and housework - it's much better than struggling alone! Eat Healthy Food Ensure you are getting the right postpartum nutrition by eating healthy food. You should be aiming to eat three meals a day, plus two or three snacks in between, of fruit and vegetables as well as dairy products for calcium intake. Make sure that your diet is high enough in iron (found in fish, red meat and eggs) because postpartum fatigue can stem from low levels of this mineral. Drink Plenty of Water Drinking water will help keep your body hydrated - which means better mental health! Staying properly hydrated with eight glasses per day ensures good circulation around the brain so it's best to drink plenty post-baby if possible (especially if you're breastfeeding). Schedule time for self-care solo postpartum It's important to schedule time for self-care postpartum, even if it's just an hour or two each week. During this time you can do whatever makes you feel relaxed and restored - whether that's reading a book, taking a bath or going for a walk. This is your time to focus on yourself and recharge so that you can continue to care for your baby effectively. These are just some of the ways in which you can improve postpartum mental health. If postpartum depression does set in despite your best efforts, don't hesitate to seek professional help. Postnatal depression is a very real condition that requires treatment, but with the right support there is no reason why postpartum mental health cannot be restored. Attachment parenting is a style of parenting that allows children to be close and connected with their parents. Although this parenting style has been around for centuries (without being named), it was not until the 1990's when attachment parenting became more popular in west, starting primarily in the US as a counter style to the predominant parenting paradigm at the time. It is based on the idea that early attachment helps develop healthy attachments later on in life. Attachment children are known for being intelligent, sociable, confident, stable individuals who have high self-esteem and feel loved.
This article looks at what what attachment parenting is, how attachment parenting affects children's development years down the road, how you can practice attachment parenting simply at home setting your child up for a lifetime of success. The History of Attachment Parenting The roots of attachment parenting can be found in attachment theory which is a psychological model that posits that children need to form attachments with their caregivers in order to develop healthy psyches (Fonagy et al., 2002). Bowlby, who developed attachment theory, believed that early relationships with caregivers were crucial for children's development and future mental health. While attachment theory may provide some guiding principles, attachment parents are free to interpret the childrearing philosophy in any way they see fit. There Are Benefits for Children with Secure Attachments It is important when practicing attachment parenting or attachment freedom that children have secure attachments. A recent meta analysis found strong evidence suggesting that having healthy early relationships helped develop trust and reduce fearfulness in kids (Dozier et al., 2014). Although this study did not specifically investigate attachment parenting, it does suggest that parent-child relationships are important in child development. Attachment Parenting Doesn't Have to Be Difficult There is no doubt attachment parenting can be difficult; however attachment parents believe the benefits outweigh any difficulties associated with this type of parenting style (Pipher, 2013). Attachment theory suggests that children need healthy attachments for proper brain and emotional development (Ainsworth et al., 1978) which has led some attachment parents to claim they will only raise their kids using attachment principles even if it means making sacrifices along the way. Healthy early attachment helps develop trust and reduces fearfulness later on in life (Dozier et al., 2014), so many feel like giving sleep or other activities is worth these The Benefits of Attachment Parenting There are many benefits to attachment parenting. Some of these benefits include:
How Can You Practice Attachment Parenting? Simple Ways To Implement Attachment Principles At Home There are many ways you can practice attachment parenting at home with your children without too much difficulty or hassle. Here are some simple steps you can take in order to implement attachment principles into your daily life as a parent:
There are many benefits to attachment parenting although it may take some extra effort on the parent's behalf. However, attachment parenting has been shown to help children develop trust and reduce fearfulness later on in life (Dozier et al., 2014), which makes all of this hard work worth it! By practicing attachment principles at home you give your child every opportunity possible for success down the road! Dozier M., et al. (2014). The developmental significance of attachment beyond the dyad: Meta-analysis of attachment in early childhood. Journal of Child Psychology and Psychiatry 55(11):1190–1207. Fonagy P., Steele M., Moran G., Steele H. (2002). The predictive power of attachment style on sexual risk taking in late adolescence: A longitudinal study. Developmental Psychology 38(l):628-635 A postnatal yoga class can be a great way to get back into exercise and challenge your body post birth. But what if you have a baby? How do you bring them to postnatal yoga with you? This post will take the guesswork out of bringing your baby along, making sure you know how it all works, and ensuring you pack everything you need for bub (and you) to make coming to class with a newborn as smooth as possible!
Things to Pack
Things to Know
Things to expect
Want to know more about when the next rounds of our Brisbane Postnatal Yoga Courses run? Why not give us a call on 07 3061 5050 or pop us an email to hello@nascentwellness.com.au - we would love to support you on your postnatal journey! Pregnancy is a time of change. You may be feeling tired, uncomfortable, and overwhelmed by the changes that are happening to your body (and that are about to happen to your life!). It's also a time when you're more susceptible to aches and pains, as well as prenatal conditions like gestational diabetes or high blood pressure. Yoga can help ease these symptoms and prepare you for childbirth - whether you're a complete beginner or have been practicing for years, these are our top reasons for starting a pregnancy yoga course.
Learning how to breathe Breathing is one of the most important aspects of prenatal yoga - it helps us to stay calm and focused during class, as well as preparing us for labour. In our prenatal yoga courses we focus on deep breathing techniques which will help us through labour, like ujjayi pranayama or horses breath. These help manage pain, as well as keeping us calm no matter what happens in our birth! Mentally Preparing for labour Prenatal Yoga can also help prepare you mentally and emotionally for childbirth. It gives you time to focus on yourself and your baby, learn about what to expect during labour, and develop coping mechanisms. It can also help you to connect with your partner and build support networks. Working on flexibility The prenatal body is often quite stiff, which is why prenatal yoga is so beneficial - it helps us to gently stretch and open up the body. This can help relieve pain in the hips, pelvis and lower back, as well as preventing common problems like SPD. Getting strong Pregnancy is not a time to be shy about getting strong! Prenatal yoga can help you build strength and stamina for labour. In our classes we use postures that will help build strength in the legs and pelvic floor muscles , as well as preparing us for the physical challenges of childbirth. Taking some me-time Even if you're feeling tired or uncomfortable, prenatal yoga is still a great way to take some time out for yourself. It's a chance to relax, de-stress and focus on your own wellbeing. And of course, you'll also be getting fit and preparing for labour at the same time! In our Prenatal Yoga Courses we focus on breathing techniques that will help us through labour, practicing various postures which open up joints and make room for baby, plus meditation practices designed to strengthen both body and mind going into this big life transition. We also work on building strength without putting extra pressure onto muscles already under strain from changes in weight or balance due to pregnancy hormones. If you would like to know more about whether our Brisbane Prenatal Yoga classes are right for you feel free to give us a call on 07 3061 5050 or email us at hello@nascentwellness.com.au. We would love to support you on your pregnancy journey! Many mothers will remember their first Mothers Group. They were a safe, welcoming place to turn for advice and support as they navigated the new world of motherhood, but the advice they got - maybe they shouldn't have listened to all of it. Gone are the days of outdated advice about feeding rice cereal at 6 weeks - modern-day mothers groups provide up-to-date research on healthy attachment, sleep and women's health - while at the same genuinely focusing on fostering connection between new mums! So what exactly are modern mothers groups all about?
Modern mothers groups provide up-to-date and evidence based advice from health professionals On a whole range of issues, from breastfeeding and sleep to post-natal depression and anxiety. This is invaluable for new mums who are feeling overwhelmed and unsure of what they're doing! Think physiotherapists, breast feeding counsellors paediatric experts and baby-wearing specialists. It's like attending 8 different specialist appointments at a fraction of the cost! The focus is truly on making new mum friends Motherhood can feel pretty isolating. It's hard enough when you're just getting used to this whole parenting gig, but throw in some sleep deprivation, post-natal depression or anxiety and suddenly you can start feeling really alone. That's where mothers groups come in - they provide a safe and welcoming space for new mums to turn to for advice and support. But mothers groups aren't just about getting advice - they're also a great place to make friends. It can be hard making friends as an adult, but when you become a mum it feels like the social landscape has changed overnight! Mothers groups provide an opportunity to meet other mums in your local area and form friendships that will last long after your children have outgrown the group. They're not just for first time mums Second time mums, adoptive parents and LGBTQIA+ families are welcome at modern mothers groups too! So if you're looking for a supportive community to connect with other mothers in your area, look no further than your local mothers group If you're a second time mum, joining a mothers group can be invaluable for the other mums there! You can share tips on all things baby (after all you've done most things a few time), and guide mums as their babies grow on things like how to juggle new parenthood whilst holding down a job or studying. And because you've been there done that before, chances are you won't judge when times get tough! There is nothing more comforting than being able to talk about what's going on in your life without fear of judgement from other mothers - finding someone experience who knows exactly what you're going through and feel like friends rather than strangers can be exactly what another new mum needs. So if you're looking for a supportive community of mothers to connect with, look no further than our much more modern mothers group! You'll find everything from evidence based advice to friendship - and a whole lot of info in-between! You can find out more about when we'll be running our Nascent Mothers Groups here - we'd love you to join! Give us a call on 07 3061 5050 or email us at hello@nascentwellness.com.au for more info or any questions you might have! |
AuthorOur team of Brisbane based pre and postnatal health and wellness professionals love being able to share their top tips about conception, birth and all things bub and motherhood! Archives
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