In addition to classic preparation for childbirth (which cannot be replaced by another type of preparation!), several approaches have been developed to help the mother-to-be prepare for the big day. Haptonomy, prenatal song, prenatal yoga but also sophrology are part of it.
This method “exclusively verbal and non-tactile (…) uses a set of techniques which will act on both the body and the mind. It combines exercises that work on both the respirationmuscular relaxation and mental imagery (or visualization)”, defines the Chambre Syndicale de la Sophrologie on its website (source 1).
The aim of this practice invented by Alfonso Caycedo and inspired by Eastern and Western techniques is to regain a state of well-beingacquire better self-knowledge and face everyday challenges with serenity. And what greater challenge than giving birth?
Definition: what is prenatal sophrology?
For many women, being pregnant is synonymous with fulfillment. But pregnancy is also a very intense time in a woman’s life, during which she faces many upheavals, both emotional and physical. Feelings and emotions are often amplified, the body changes… and anxieties can arise, particularly regarding the progress of the pregnancy, but also thechildbirth. This period, which is then supposed to be one of the most beautiful of our lives, is parasitized by fear, stress, poor sleep…
This is where sophrology comes in, which will allow the future mother to experience pregnancy and childbirth more peacefully through breathing exercises, relaxation, or even visualization. Today, more and more midwives or sophrologists are offering prenatal sophrology courses to support pregnant women during this period, and to prepare them for childbirth.
When to start sophrology during pregnancy?
If sophrology support is suitable from the first weeks of pregnancy, it is generally advisable to begin preparation for childbirth from fourth or fifth month of pregnancy. However, if the mother feels the need, she can absolutely start practicing sophrology before!
The benefits of sophrology for pregnant women
During traditional childbirth preparation classes, the midwife generally teaches the mother-to-be how to breathe to better manage pain. Sophrology will complete this objective by learning to control respiration through relaxation, deep breathing and letting go exercises.
But sophrology is not just a simple breathing technique: it also allows the pregnant woman to address all the stages of childbirth with more serenity, in particular thanks to visualizing childbirth in a positive way, as well as to overcome anxieties, and to approach pain differently.
Sophrology proposes to achieve a altered state of consciousnessbetween wakefulness and sleep, during which the mother-to-be will be able to stimulate resources that she does not suspect or that she rarely uses. It allows to regain self-confidence, strengthen confidence in your bodya fabulous machine capable of adapting to these changes and subsequently returning to its previous state. Thus, they will be able to proudly display their round stomach and their luscious breasts.
How to find a sophrologist midwife?
First of all, you should know that the first follow-up consultation with your doctor or your midwife must take place before the end of the third month of pregnancy. As part of traditional preparation for childbirth, we benefit from eight sessions reimbursed by Social Security. Ask our maternity office to find out if they offer sophrology as a type of preparation. In all cases, in addition to the sophrological preparation, you must follow classic childbirth preparation courses with a midwife.
You can also turn to the Sophrology Trade Union Chamberthe French Federation of Sophrology (FFDS) ask a dad or a mom who has already done it, by searching on the Internet…
No need to wait for childbirth preparation classes to make sophrology an ally! You can also consult a sophrologist outside of preparation for childbirthsimply to help you experience your pregnancy better, to overcome your stress and your anxieties in everyday life…
Sophrology, widely used for childbirth without an epidural
You should know that the fear of giving birth can increase the duration of labor by up to three quarters of an hour. So, it’s better to do everything you can to make sure it goes well! One of the most common fears of expectant mothers is pain during childbirth.
Some pregnant women choose not to resort to epidural ; this is often the case during a physiological childbirth (but not always). In this case, it is imperative to learn how to properly manage the pain, which will be stronger than childbirth with an epidural. This is why many future mothers turn to sophrology to help them prepare.
Breathing to better manage pain
Indeed, breathing is essential in pain management. Tightening of the body and muscles, blocking of breathing each time a painful contraction appears… only amplify it! By learning to breathe, you learn to relax your bodyhas visualize positive images during contractions and passage.
How does a sophrological preparation course for birth take place?
In general, a group lesson lasts one hour, and takes place in small groups. It is a sophrologist midwife who provides the course, or a sophrologist trained in prenatal sophrology. At the beginning, the facilitator can invite the participants to discuss, to express themselves about their expectations, their emotions, their states of mind. Then, begin breathing and relaxation exercises, to learn to control your breathing, release all tensions, and reach this modified state of consciousness, half-sleep.
You then listen to the voice of the midwife or sophrologist, who guides you through exercises of visualisation, in order to make childbirth a positive event, to de-dramatize it. Do not hesitate to record the lessons on your phone or using a dictaphone, and listen to it again at home.
The course of a sophrological preparation for birth course may vary depending on the facilitator, and different approaches and exercises will be offered.
How to let go during childbirth using sophrology?
Among the exercises proposed, we can practice two exercises which facilitate work on D-day.
A relaxation breathing exercise: the straw of calm
- On inhale while trying to inflate your stomacheven if we don’t really notice it;
- And we exhale slowly through the mouth, as if we were blowing into a small straw, so that the expulsion of air lasts as long as possible;
- At the end, we also think about contract your abs to facilitate the birth of their child.
A visualization exercise: your baby’s progress
In order to remain focused on work and support its progress, we can visualize your baby’s progress in the womb with each contraction. Imagining that your baby is working alongside us can prevent us from losing ground or demotivating us.
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