THE ALLY FOR A ZEN AND TONING PREGNANCY
More than just therapy, sophrology is an art of living (better) every day. During and after pregnancy, its benefits are numerous...
For better recovery: By acting on mental and muscular relaxation, it manages to put the body at rest to optimize recovery, particularly through quality sleep.
To better manage emotions: By working on visualization, she succeeds in overcoming stress, reprogramming emotions that disrupt serenity, thus limiting their toxic effects (headaches, back pain, digestive problems, skin irritations...).
To regain self-confidence: By offering tools to replace negative feelings with positive projections, it restores self-confidence and optimism, pillars of harmony and good health.
To better prepare for childbirth: Traditional childbirth preparation already incorporates many principles of sophrology. From the fourth month onwards, it is possible to further focus on this technique by seeking advice from a midwife trained in sophrology (inquire at the maternity ward) to better manage stress and contractions.
AT THE BASIS: BREATHING AND VISUALIZATION
By combining muscle relaxation with the benefits of deep breathing and positive visualization, sophrology truly has the power to reduce stress levels. And practicing regularly allows you not only to experience daily life with serenity but also to better master the method's techniques so you can use them naturally during childbirth.
THE KEYS TO ABDOMINAL BREATHING
The mind influences breathing rhythm and vice versa. Rather than breathing by expanding the upper part of the lungs (which is constricted by the rib cage), it's better to breathe from the abdomen. This engages the lungs and diaphragm more fully. As a result, cells are better oxygenated, the heart rate decreases, and concentration and emotional control are restored. This abdominal breathing can be practiced two to three times a day for training, or as needed in cases of stress, fatigue, or anxiety.
In practice: Sit comfortably with one hand on your stomach and your eyes closed. Relax your muscles and jaw. Inhale slowly twice through your nose, expanding your stomach and then your chest; exhale with relaxed shoulders. Then, inhale naturally through your stomach, gradually lengthening the exhalation. Repeat for 2 to 3 minutes before opening your eyes.
THE SECRETS OF VISUALIZATION
Trying not to stress is pointless: negative thinking always wins. That is, unless it's countered by positive visualization, which short-circuits the process and boosts confidence. This can be practiced by being an active participant (feeling your own movements) or a passive observer (seeing yourself acting). To relax, you can visualize a dreamlike landscape you'd love to share with your child. And to boost your self-confidence, visualize a precious success, such as your baby's healthy development.
In practice: Sitting comfortably with your eyes closed, inhale slowly through your nose, expanding your abdomen, and exhale slowly, three times. Then resume regular breathing and relax your face, from your forehead to your shoulders. Activate the visualization, taking the time to fully experience it, then allow the images to fade. Take two deep breaths, stretch, and then open your eyes.
