Ohio State nav bar

Skip to main content

The Ohio State University

  • Help
  • BuckeyeLink
  • Map
  • Find People
  • Webmail
  • Search Ohio State
  • Home
  • Food
  • Family and Relationships
  • Money
  • Mind and Body
  • Webinars
  • Authors

Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

Topics:

The Ohio State University
You are here: Home / Mind and Body / Mindfulness in Childbirth

June 5, 2020

Mindfulness in Childbirth

pregnant ladyI gave birth for the first time in August. Being a first-time mom, I was nervous and anxious about childbirth. Our hospital offered a course about childbirth that my husband and I attended. They covered topics like when to know when you are in labor, the stages of labor, what things to expect, strategies for pain management, and comfort techniques which included elements of mindfulness. In today’s mindset of no pain, I was pleasantly surprised that these mindfulness techniques were discussed as pain management during childbirth.

While many people define mindfulness in different ways one explanation I like is that Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. This definition especially the last part rings true in many situations, and childbirth is just one of the uses that mindfulness can be applied in apart from daily practice. Mindfulness has many different components. In our class on childbirth we focused on breathing, relaxation and visualization, and mantra.

Breathing
Mindfulness has a large focus on the breath. Breathing and focusing on the breath is a major component in childbirth, and while things may have changed since Lamaze, breathing techniques are a large component used in getting through labor. There are a variety of techniques, from slow easy breaths, to fill the lungs, to short quick breaths depending on your stage of labor and what you are experiencing. For example, breathing while in early labor may be slow inhale and exhale to get through contractions, while breathing while pushing may be more controlled and shallower.

Relaxation and Visualization
In our class we practiced different relaxation and visualizations as tools during birth. A very popular mindfulness activity is progressive muscle relaxing. This is a type of whole-body scan that reminds you to let go of tension in each part of your body. In childbirth we tend to hold tension in different areas of our body, especially the face. By doing this muscle relaxation exercise it can help to relax your body as you progress through labor.

We also talked through different visualizations. Visualization will vary greatly and can be very specific like visualizing your baby making his or her way down and happy and healthy, or using imagery to imagine you are in a peaceful place sitting on a sandy beach or listening to a waterfall. This allows your mind to wander wherever it may want to help you relax.

Mantra
For some people a mantra, some words or a phrase, or words of affirmation said is very helpful. During birth people may have mantras or affirmations like I am strong, I can do this, etc. In our class one of the first things we were taught is that pain in childbirth is purposeful, expected, and temporary. I used this as my mantra and told my husband to remind me of these things if needed. This is helpful to help to keep you in the moment and remind you to focus.

These mindfulness techniques can be used in many different situations apart from childbirth. And whether you have a non-medicated birth or medicated birth these mindfulness practices are good tools to have in which ever situation you find yourself in to have a happy healthy baby.

There are many apps and resources online to help in using mindfulness practices for childbirth and other specific circumstances. To learn more about mindfulness visit the Ohio State University Extension Mindful Wellness page and a great introduction to mindfulness.

Share this:

  • Tweet
  • Click to email a link to a friend (Opens in new window) Email
  • Click to print (Opens in new window) Print

Like this:

Like Loading...

WRITTEN BY: Katie Schlagheck, Family and Consumer Sciences Educator, Ottawa & Sandusky Counties

REVIEWED BY: Bridget Britton, Family and Consumer Sciences Educator, Carroll County

Categories: Mind and Body
Tags: breathing, childbirth, mindfulness, pain management

Avatar for Katie Schlagheck
Avatar for Katie Schlagheck

About Katie Schlagheck

Katie Schlagheck, CFLE, is a Family and Consumer Science educator in both Ottawa and Sandusky counties. Being a Certified Family Life Educator her interests focus on the well-being of families and relationships through the range of FCS areas. She specifically is interested with risk and resilience of children and families, parenting, prevention science, and program evaluation. Born and raised in Washington State, she has been exploring all Ohio has to offer, as well as running 5K races in Northern Ohio.

Primary Sidebar

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Recent Posts

pen and paper

A Day of Mini Mindfulness Practices

ten minute timer

Top Ten Tips for Practicing Mindfulness

Finding your path to wellness webinar series presented in Spring 2024

mug

Winter Slump to Winter Wake Up

Follow Us!

  • Facebook

Footer

Need Assistance?

If you are having issues logging into the site, need assistance with updates, or need to request an alternate format please send an email to the EHE Service Desk at servicedesk@ehe.osu.edu stating the nature of your issue and we will assist you. Thank you.
Are you a Live Smart Ohio Author? Log in here!

Categories

  • Food
  • Family and Relationships
  • Money
  • Mind and Body
  • Webinars

Follow us!

  • Facebook
  • Twitter
The Ohio State University
FAMILY AND CONSUMER SCIENCES
COLLEGE OF EDUCATION AND HUMAN ECOLOGY
COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES

© 2025 Live Smart Ohio - Family and Consumer Sciences | The Ohio State University - College of Education and Human Ecology | Accessibility | Privacy Policy

%d