Calming the Nervous System for Birth: Preparing the Body and Mind

Fear and the Nervous System

Many women approach birth carrying fear.

Not because they are weak, but because our culture teaches them to fear birth.

Fear activates the nervous system. When this happens whether it be a primitive, built-in response such as a fear of snakes or lions or a cultural one such as fear of birth, the body releases hormones–adrenaline, noradrenaline, and cortisol.

These hormones increase heart rate and respiration and heighten awareness or arousal.

This response can be life-saving as it can make us move away from danger. You may have heard of this mechanism by its more informal name: the “fight or flight” response.

But when a prolonged fear response continues in a laboring woman, it can stall and even stop labor. Muscles tighten, sphincters close, and pain increases.

Imagine a birth atmosphere with a laboring woman surrounded by people who themselves are also having this fear response? Not a recipe for a calm birth environment, the one best suited for the natural unfolding of birth.

Birth requires a different nervous system state.

Over the years, attending many births, I’ve seen how clearly the nervous system shapes labor. When a woman feels safe, cared for, and able to soften between contractions, labor often finds its own rhythm. But when fear tightens the body and the environment feels tense, labor can become harder for Mom and baby.

Birth works best when the body is:

·      Calm

·      Supported

·      Able to relax between contractions

The nervous system that supports birth is not one activated by fear. Now we see a different nervous system response known informally as “rest and digest.” It is the one activated by safety, calm, and trust. There are brain hormones –oxytocin, endorphins, and dopamine--that get activated by practices that make us feel relaxed, secure, give us pleasure, and support us.  

How does this work?

Breathwork

First, simple breathwork can calm the nervous system.

Knowledge of breath as a vehicle to a calmer state of mind is not a modern invention, but comes to us from ancient practices such as yoga, meditation, and contemplative prayer. More recently, the field of mindfulness has made this simple tool accessible to many more people who desire to embrace tools to help them navigate life today.

As ancient practitioners of meditative practices knew, breath is the bridge between the unconscious and conscious mind. We breathe therefore we live. And, interestingly enough, we can breathe to improve the quality of our lives, allowing for a less stressful, calmer state of mind.

Breathing slowly and consciously helps:

·      Regulate the nervous system (it causes the release of calming brain hormones: oxytocin, endorphins, and dopamine).

·      Bring oxygen to the muscles and the baby

·      Create rhythm during contractions (thanks to the increase of oxytocin)

What does this look like? It is simple and includes lots of variation. For instance, you may try a different breathing pattern where you inhale through the nose and exhale through the mouth. Most people find that slowing down the respiration rate with prolonging inhalations and exhalations has an immediate calming affect.

It is never too late to learn some simple skills and be able to access the benefits of this very helpful tool right away.

Relaxation

Relaxation exercises are another vital resource to support the nervous system. Combined with breathwork, they are important tools for navigating the stressors of pregnancy, the challenges of labor and birth, and the adaptations to motherhood.

Learning to recognize and release tension in the body is a powerful preparation.

Practices like:

·      Progressive and passive relaxation

·      Body scanning

·      Conscious release of muscles

·      Touch massage

 teach the body to soften instead of resist.

 These practices are simple, but with repetition they can become powerful companions for pregnancy, birth, and beyond.

Breath and relaxation can easily become lifelong tools.

One way to begin practicing these tools is through guided support.

If you’d like guidance in learning and practicing these skills, I’ve created a short, free course called Releasing Fear: Preparing the Mind and Body for Birth.

In this 30-minute session, I guide you through:

·      Understanding the fear response

·      Mindful breathing practices

·      A body awareness and relaxation exercise to recognize and release tension in the body

·      Simple tools you can return to throughout your pregnancy, in labor, and beyond

You can explore the free course here.