Relaxation techniques for pregnant women
In principle, all the relaxation techniques already mentioned can be performed during pregnancy. Thus, even in the case of stress during pregnancy, techniques such as conscious breathing, meditative procedures or yoga are recommended. However, the practice of yoga during pregnancy should be carried out carefully and certain positions, such as the headstand, should be avoided.
Relaxation techniques at birth
Relaxation exercises that can be performed during a birth are massages, concentration exercises and breathing techniques. The latter are used very often and are usually instructed by midwives. In addition, positive sensations between two contractions can have a relaxing effect. These include pleasant smells, harmonious sounds or the inner image of beautiful pictures. Some women still use cold or warm compresses on their hands and legs to achieve a similar effect.
Relaxation techniques against fear
In cases of pronounced anxiety, such as a fear of exams or the fear of closed rooms, relaxation exercises play a decisive role in overcoming the symptoms. However, since these fears usually occur acutely, the techniques that can be applied in such a situation are limited. In addition to specific breathing exercises (breathing exercises for relaxation), concentration exercises in particular play a major role.Many affected people report that it helps them to concentrate on and describe individual objects in their immediate surroundings, thereby focusing all their attention on this task.
However, if the fear reactions are so strong that these relaxation techniques do not have a sufficient effect, a performance in a psychotherapeutic practice should be considered, since further relaxation techniques can be learned here. Detailed information on this topic is available at Therapy of the specific fear examination fears are a widespread phenomenon and can lead for concerning to clear restrictions of the efficiency in examination situation. It is therefore advisable to perform relaxation exercises before such a situation to keep the fears within limits.
In principle, most of the methods used should be carried out regularly and not only before the acute examination situation, as these are often accompanied by a learning effect. In case of exam anxiety very often different breathing techniques are used. The aim is to focus on the part of the body where the air movement can be perceived most intensively during slow and deep inhalation and exhalation. This focusing and the calm breathing can already interrupt the circling thoughts and lead to an inner calming.
