Navigating Anxiety During Pregnancy
Navigating your own pregnancy and postpartum can be beautiful, yet an anxiety-provoking time.
There is so much change that happens in a short period of time.
There is so much out of your control, in terms of the health of the pregnancy and the health of the baby.
There is so much out of your control, in terms of the big feelings your child may have, and how activating those big feelings may feel for you.
And you may be feeling like you are spiraling into an anxiety tornado.
If you are having anxiety, whether you are pregnant, postpartum, or well into parenthood, I have some calming techniques that are SO helpful:
Cold Temperature - Whether it is splashing cold water on your face, taking a cold shower, or placing an ice pack on your forehead or neck, cold temperature helps to activate our parasympathetic nervous system (i.e., rest and digest)
Paced Breathing - You can do this with the cold temperature, or on its own. Regardless, the goal is to have a longer exhale than inhale.
Why? When we inhale, we use our sympathetic nervous system (i.e., fight or flight), and when we exhale, we use our parasympathetic nervous system (i.e., rest and digest).
Over time, when we are breathing with a longer exhale than inhale, we are more in our parasympathetic nervous system (i.e., rest and digest) and we feel more calm.
Aim to have your exhale be at least 2 counts longer than your inhale, such as breathing in for 4 counts, and breathing out for 6 counts.
Box Breathing - Just like how it sounds, you are going to have equal counts for your inhale and exhale. In this breathing technique, you will also practice holding after the inhale and exhale. For example, breathe in for 4 counts, hold the inhale for 4 counts, breathe out for 4 counts, and hold the exhale for 4 counts.
4-7-8 Breathing - With this technique, the goal is to breathe in for a count of 4, hold the inhale for a count of 7, and breathe out for a count of 8. In my opinion, this is a more advanced breathing technique, and it may feel like holding for 7 counts is too long. So, please feel free to adapt the counts to what feels best in your body.
I hope these calming techniques are helpful, and bring you some peace from your anxiety!
