What can I do to manage sensations in early labor?
• Therearemanynonpharmacologicmethodsforreducingtheexperienceofpainfulstimulations.
Manyofthesealsoreduceanxiety,stress,andfear,leadingtoamorepositivebirthexperience.
• First,takeadeepbreath!Breathingexercisescanhelpwiththeexperienceofcontractions-trythe
“sighingoutslowly”method:
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Takeadeepbreathinthroughyournoseatthebeginningofacontraction.
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Holdyourbreathatthetopforamoment.
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Then“sighoutslowly”eitherthroughyournoseorpursedlipswhileimaginingapartofyour
bodyrelaxing.
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Ingeneral,theexhaleshouldbetwiceaslongastheinhale,socountingcanhelp(forexample:
infor4,holdfor2,outfor8).
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Avoid breathing too rapidly, this can cause unnecessary agitation.
• Getsupport-havingasupportpersonwithyoufromearlylaboruntilafterchildbirthcanhavea
positiveeffectonchildbirth.
• Trymassageand/oracupressure-askyourpartner,laborcoach,doula,orfriend:
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Shoulderandlowbackmassageduringcontractionsmayeaseyourpain.
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Strongmassageofthebackmusclesorhips(counterpressure)duringcontractionsmayhelp
relievethepainofbacklabor.
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Tellyourlaborcoachexactlywhereandhowhardtopush.
• Changepositionsoftenduring-walking,kneeling,orsittingonabigrubberball(birthball)are
good options to decrease pain perception.
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Changingpositionsoftencanalsohelpdilatethecervixmorequickly.
• Practicemindfulness-basedcopingstrategies-usespecictechniquestofocusonthepresent
moment,withoutjudgment,toreduceexperiencesofpain,anxiety,stress,andfear:
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Tryusingimagery–useyourimaginationtodecreaseyourexperienceofpain.Forexample:
Pictureyourcontractionsasgentlewavesrollingoveryou.
Pictureapeacefulplace,suchasabeachormountainstream,tohelpyourelaxbetween
contractions.
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Therearemanymeditationsformindfulness,guidedimagery,andpainreductionontheinter-
net.
• Waterimmersion-takeawarmshowerorbath,warmwatermayeasepainandstress.
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Warmbathsduringlaborareassociatedwithlowerratesofepiduraluse.
• Aromatherapy-canhelpwithperceptionofpainaswellasanxietyandfear.
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Ingeneral,lavenderandchamomilearecalming,peppermintandcitrusscentsareenergizing.
• Finddistractions-duringearlylaboryoucanwalk,playcards,watchTV,orlistentoyourfavorite
musictohelptakeyourmindoffyourcontractions.
• UseaTENSUnit(transcutaneouselectricalnervestimulation)-bringslow-voltageelectricalsurges
viaasmallhandheldbatterytoyourbackviaelectrodepatchestodecreasesensationsassociated
withcontractions.
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TENSunitscandelivercontinuousorpulsingpatternsofbuzzingorpricklingsensationsthat
candistractonefromlaborpain
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SomeTENSunitsarespecicallymadeforlaboranddelivery