What To Do For Over Exhaustion During Pregnancy

Special Announcements:

-Join us at the New York Baby Show! The family-friendly event for new and expectant parents with infants and toddlers from the Tri-State area and beyond will take place on the weekend of May 18-19, 2013.

-In honor of the New York Baby Show, you can enter our Ultimate Nursery Giveaway, compliments of Bellini, a brand new Stella collection designed by Newport Cottages.

-Plus, check back regularly at www.newyorkfamily.com for our weekly stroller giveaways leading up to the New York Baby Show!

As a doula, Lamaze coach, midwife, and vinyasa yoga instructor, I feel very fortunate to have a fair amount of control over my work schedule–just one of the perks of owning my own business! So I’ve decided that at 37 weeks pregnant, I will slow down and reduce my workload. I’m going to stop teaching my regularly scheduled prenatal and postnatal classes. This has been a very hard decision since I enjoy my work so much; I also feel a certain pressure and responsibility to stay involved. But I consider myself one of the lucky ones to even have a say in the matter. For many women, choosing their work schedule isn’t an option. In fact, the majority of students who come through the Prenatal Yoga Center work right up until they give birth. This common occurrence in our work-driven culture often leaves pregnant women fatigued and stressed right before the grand act of giving birth.

Why is this a problem?
If the woman’s body is in a state of stress and sustained fatigue, adrenaline levels will be high, therefore not allowing for the natural, uninhibited flow of oxytocin–the hormone responsible for creating uterine contractions during childbirth. This can result in inadequate contractions leading to a longer labor.

Starting labor while feeling stressed and fatigued also puts the mother at a disadvantage since delivering a baby takes a lot of energy and hard work. For moms who are finishing a tough day and hoping for a good night’s sleep (at the end of the third trimester, is there really such a thing as a good night’s sleep?), they may be sorry to learn that the most common time for labor to start is in the middle of the night. This is actually when the mother is most relaxed, likely in a place where she feels safe and comfortable, and oxytocin levels are at their peak.

What to do if you don’t have a choice with work schedule?
If your schedule isn’t flexible towards the end of your pregnancy and doesn’t allow for a break from the daily stresses of work, here are a few ideas that only take a short amount of time, but offer the benefit of rest, relaxation, and rejuvenation:

-Plan about 10-20 minutes a day to reconnect with your partner. During this time, you can work on relaxation techniques or visualizations that you may want to use during labor. Or, simply spend this time cuddling or lying down together. It’s unlikely that you’ll have this kind of alone time after the baby is born.

-Even if it’s just a 20-minute bath or an appointment for a relaxing massage or pedicure, schedule down time for yourself every week.

-Step away from the computer and phone at night so you’re well rested.

-Take a prenatal yoga class, which promotes relaxation. Prenatal yoga classes typically include an active section as well as restorative poses that can help you relax. If prenatal yoga classes are not available in your area, online videos or DVDs can also be good options. (The PYC site has three free videos you can watch.)

-Try meditating or deep breathing. Meditation is different then just “relaxing” in that it focuses more specifically on training the mind into stillness through contemplation, concentration, and mindfulness. This “stilling” of the mind can help the meditator step away from the nagging thoughts that accumulate in our minds. What’s more, deep-belly breathing promotes the function of the parasympathetic nervous system, which engages the body’s rest-and-relax response. The body responds by slowing the heart rate, decreasing blood pressure, and increasing the release of endorphins, which cultivates relaxation and strength.

-Enjoy activities that release oxytocin, which eases stress and anxiety. The oxytocin response can also prime the brain to react more calmly to future stress just by thinking of those we love, scientists say. So make plans to hang out with friends or your partner. Don’t forget, oxytocin is also know as the “love hormone” since it’s at a very high level during orgasm.

I hope that this list of ideas for how to achieve relaxation in the days leading up to the birth of your child has at least one option that works for you. My personal theory is that it’s always better to get some rest before the baby comes, because it’s unlikely that I’ll get much rest afterwards!

Debra Flashenberg is the founder of the Prenatal Yoga Center. After spending much of her life in musical theater, she was introduced to yoga in 1997 and has since become a certified doula, Lamaze coach, midwife, and certified vinyasa yoga instructor. She is continuously in awe of the beauty and brilliance of birth and is the proud mother of baby boy Shay.