The key to reduce pains at the time of delivery is to exercise regularly. Let us see some exercises which can be done during the delivery period. Physical and Mental Relaxation Exercise: This exercise is to be done in the sleeping position. Do the relaxation exercise in the following order:

1) Relax your forehead. Do not bring wrinkles on your forehead.
2) Loosen your jaws.
3) Loosen your shoulders.
4) Loosen your elbows. Spread your hands.
5) Also fingers should be loose.
6) Also loosen your legs.

You can also relax faster if you ask someone to move his/her hand over your forehead, shoulders and back. Do this process in between two labor pains. Relaxing helps in proper circulation of oxygen to the body. Also try and relax your face. Automatically your whole body will get relax.

Types of breathing exercise for relaxation:

1) Breathing in synchronization

a) Deep breathing: Breathe deeply through your nose and fill your lungs. Release air through your mouth.
b) Normal breathing: First keep your hands on your hip. Second is you breathe slowly. Third is you release air through your mouth. This exercise should be repeated twice.
c) Breathing upto the jaws: In this process say "OUT" and put emphasize on "T". Breathing automatically takes place.

Repeat deep breathing exercise.

2) Low breathing: Breathe low for two times and then blow air out. Keep doing this until the urge to push baby outside is stopped. This exercise is to be done when the cervix is closed. Do this exercise regularly and prevent swelling of the cervix.

3) Breathing during final push out:

a) In this exercise put one big or two small pillows beneath your head.
b) Breathe normally through nose and release air through the mouth.
c) Breathe again.
d) Now take a deep breath and hold.
e) Place your chin in such a position that it is closer to the chest.
f) This time apply full force to push your baby down. If holding breath is difficult, let is go. But again breathe deeply and hold the breath..
e) Release your breath and relax.

You should do the above exercise when you know that the cervix is open. Shilpa Kalekar