THE ALLY OF A ZEN AND TONIC PREGNANCY
More than a therapy, sophrology is an art of (better) daily living. During and after pregnancy, its virtues are multiple...
To recover better: By acting on mental and muscular relaxation, it manages to put the body at rest to optimize recovery, in particular through quality sleep.
To better manage emotions: By working on visualization, it succeeds in overcoming stress, deprogramming the emotions which interfere with serenity and therefore limiting its toxic effects (headaches, back pain, digestive problems, skin irritations, etc.). ).
To regain self-confidence: By offering tools to replace negative feelings with positive projections, it restores self-confidence and optimism, pillars of harmony and good health.
To better prepare for childbirth: Classic preparation already borrows a lot from sophrology. From the 4th month, it is possible to focus more on this technique by seeking the advice of a sophrologist midwife (check with the maternity ward) to better control stress and contractions.
AT THE BASICS: BREATHING AND VISUALIZATION
By combining muscle relaxation with the virtues of deep breathing and positive visualization, sophrology truly has the power to reduce stress levels. And practicing regularly not only allows you to live everyday life with serenity but also to better master the tools of the method to use them naturally on the day of childbirth.
THE KEYS TO ABDOMINAL BREATHING
The mind influences the breathing rate and vice versa. Rather than breathing by inflating the upper part of the lungs (constricted by the rib cage), it is better to breathe through the stomach. Thus, the lungs and the diaphragm are more mobilized. In turn, the cells are better oxygenated, the heart rate lowers and we regain concentration and control over our emotions. This abdominal breathing can be practiced 2 to 3 times a day to train, or on demand in cases of stress, fatigue or anxiety.
In practice: Comfortably seated, one hand on the stomach, eyes closed, relax the muscles and jaws. Inhale slowly twice through your nose, inflating your stomach then your chest; breathe, shoulders relaxed. Then, inhale naturally through your stomach, gradually lengthening the exhalation time. Repeat for 2 to 3 minutes before opening your eyes.
THE SECRETS OF VISUALIZATION
Trying not to stress is useless: the negative imagination is always the strongest. Except when it is countered by positive visualization, which short-circuits the process and reinvigorates confidence. It can be practiced by being an actress (you feel your movements) or a spectator (you see yourself acting). To relax, you can visualize a dream landscape that you would like to show your child. And to boost your self-confidence, visualize a success that is precious to us, such as the good development of your baby.
In practice: Well seated, eyes closed, inhale slowly through your nose while inflating your stomach, exhale slowly, 3 times. Then resume regular breathing and relax your face, from forehead to shoulders. Then activate the visualization by taking the time to experience it fully and then let the images fade. Take two deep breaths, stretch before opening your eyes.