“The 3 R’s approach to childbirth preparation is a simplified approach based on observations of laboring women and how they actually cope with pain and stress in labor. Some cope well; others are overwhelmed in labor. There are three characteristics common to women who cope well:

1) They are able to relax during and/or between contractions. In early labor relaxation during contractions is a realistic and desirable goal; later in labor, however, many women cope much better if they don’t try to relax during contractions. They feel better if they move or vocalize during the contractions, or even tense parts of their bodies. It is vital, however, that they relax or be calm between contractions;

2) the use of rhythm characterizes their coping style;

3) they find and use rituals, that is, the repeated use of personally meaningful rhythmic activities with every contraction.”

This text is a direct quote from: https://www.pennysimkin.com/the-3-rs-in-childbirth-preparation-relaxation-rhythm-and-ritual/

In considering the 3 R's by Penny Simkin, I want you to build a few options for a circuit or ritual to practice during each contraction.

Why the Circuit?

Sometimes the circuit is mostly movements and positions. Sometimes it's how you talk to yourself. Sometimes it's breathing practices. But mostly it's developing a ritual for yourself to move you through each contraction. This helps IMMENSELY in mitigating pain and the perception of pain, supports your ability to quickly recover from contractions, and supports your ability to allow muscular relaxation between contractions.

Throughout the Contraction:

- What movement, breath practice, mental chanting, vocalization, etc. will you do at the start of each contraction to prepare you to relax into the intensity and allow it to occur?

- I often see clients move and sway their bodies while having a strong and steady connection to the floor or the bed.

At the height of the contraction:

- What will support you to maintain softness and suppleness in your body at the height of the contraction?

- Would it feel good to vocalize? To exhale? To mentally tell yourself a phrase to get you through the intensity without tensing against it?

At the end of the contraction:

- How will you let this contraction go so that you can rest?

- A big exhale? A restful position? A mini nap? Thanking your body, baby, yourself?

Examples:

Beginning - horse lips, soften shoulders

Middle - vocalizations, mental chant "I'm doing it!"

End - big exhale, soften whole body into restful position

Beginning - vocalizations and hip sways

Middle - groaning and exhaling

End - change into rest position and nap

Beginning - plant feet and hands on steady surfaces, sway body

Middle - mental affirmations, verbal affirmations from team

End - big exhale to release contraction and return to stillness

This is a 25 minute recording of a live class on exploring how to practice the 3 Rs as labor preparation, how they can be infused in a yoga practice, and building body literacy so that you can easily tap back into these practices when your labor begins!