Maggie's Top Ten tips for birth preparation
1. Think about ways you like to relax and practice taking yourself into a deeply relaxed state
2. Create a relaxing, private place in your mind - practice going there in your mind feel,see, and hear things as if you are actually there
3. Indulge yourself by fantasising about your perfect birth in great detail from beginning to end. Do this daily in the last few weeks of birth
4. Focus on what you do want rather than what you do not want
5. Protect yourself from negative images about birth - when someone jumps in to tell you about their horror story - stop them and ask them about the good bits
6. Practice physical exercise which are beneficial for birth such as squatting, pelvic floor exercises
7. Take up ante natal Yoga (contact http://www.birthlight.com/public/home/)
8. If you feel tense, drop your shoulders and think about your special relaxing place
9. Take a rest in the afternoon
10. Eat lots of healthy food and drink loads of water
Top tips for having a great birth
• Keep fear out of the birthing room. If you feel frightened, or you do not feel safe, tell your birthing partner and seek to change it if possible.
• Relax relax relax — this truly is the key to a comfortable birth. By keeping your fear and anxiety to an absolute minimum, you reduce the release of adrenaline, which is responsible for slowing down contractions and tensing your muscles.
• Breathe — It may sound strange, but breathing the right way is your second key to a comfortable birth. Your breathing should be steady, rhythmical and calm, breathing down to your abdomen. Many women manage the entire birthing just by concentrating on this type of breathing during contractions. The benefits are many — more oxygen to your baby, more birthing hormones, your blood pressure stays healthy, your heart rate stays healthy, your muscles will be more relaxed, your uterus is receiving a fresh supply of oxygenated blood and can dispose of the waste products from previous contractions.
• Trust in your body - it was designed specifically to give birth — if your body can grow an incredible perfect human being, then your body has all it needs to birth your baby unassisted.
• If you are planning a hospital birth, stay at home as long as possible - you will have a better chance of a having comfortable and natural birth.
• Use your mind during contractions - visualising a flower opening, a wave peaking and crashing or just think about your past holidays, counting each breath, imagine climbing up a hill and down the other side, recite poems or songs.
• Keep moving around, the more you move the better the chance for your baby to get into the best position for birth.
• Only eat and drink small amounts — your body uses huge amounts of energy on digestion — ideally you want this energy for your uterus.
• Be comfortable handing control over to your body. You (your mind) cannot control the birth — if you were in a coma, your body would still birth your baby.
• No matter where your birth takes you, trust in your instincts and be happy with any decisions you make.
Top tips for fathers / birth partners
• Agree in advance what she would like you to do (and NOT do) during the labour.
• Go through her birth plan so you can fully understand what she does and does not want in terms of intervention and pain relief.
• Talk through any fears or concerns you have about the birth either with your partner or with a friend. By addressing your concerns now, you will be more able to support her during the birth.
• During the more serious part of labour keep all "extra sensory stimulation" to a minimum e.g. bright lights, people, noise, talking. The less stimulation she has, the more she can relax, focus and stay in control
• Avoid her feeling "observed" - extra people in the room, fetal monitoring, cameras, and videos. When she is feeling observed, she can not fully relax and “let go” – imagine how you would feel having someone watch you doing your morning ****!
• Encourage her to breath quietly and rhythmically through each contraction. By mastering her breathing, she will stay on top of the sensations and be more in control
• Help her visualize during contractions by saying one word phrases connected to past holidays, happy memories or places you have visited. It is useful to discuss a few of these in advance.
• Encourage her to move around and find different positions
• If she likes it, massage the lower part of her back, her feet and her head – if she asks you to stop, do not be offended!
• Do not ask her lots of questions – anticipate what she might want and then offer it e.g. offer her sips of water rather than ask her if she wants a drink
• Be totally there for her, listen to her and love her – do not judge her or take anything personally. She may act out of character, or say things she would not normally say – what ever happens, just go with it.
• Be confident and assertive with the medical staff - you are her spokesperson - if they begin suggesting intervention ask, "Is my wife or baby in danger?" If the answer is no, then ask for another 30 minutes on your own to think and come to a decision.
• If she begins to doubt herself, continue to encourage her even more - it is a sign that you are close to meeting your baby – this is a stage called transition.
• Bring in something to keep her warm, specially after the baby is born e.g. her duvet, dressing gown or a blanket – hospital ones are not that great!
• Eat and drink plenty of fluids so you keep up your own strength.
Tips for a fast post natal recovery
• Spend the first week being as self indulgent as possible
• Sleep during the day when your baby sleeps • Get as much skin to skin contact with your baby in the first few hours and days • Carry your baby as much as possible in a soft sling - (see http://www.thecarryingkind.com/) • Eat really well - treat yourself to exotic fruits, milkshakes, good quality meat and fish.
• Breast feed on demand - this will ensure a healthy flow of milk. Breast feed during the night - especially around 4 am as this is the time that your body regulates the quantity of milk your body needs to produce.
• Do not worry about the housework - you can do that later - you can never have the first week with your new baby again.
• Get as much help as you can with cooking meals, shopping , tidying etc.
• Start practising your pelvic floor exercises as soon as possible after the birthTake time to relax and enjoy all the changes that are taking place
© Maggie Howell 2006