Relax - Rhythm - Ritual
The 3 R's were developed by Penny Simkin's after observing real women during childbirth during working as a Doula. They are the coping mechanisms that many women do intuitively to help get through the process of birth. They are, relax, rhythm and ritual.
Let's break them down,
1.) Relax - Relaxation in-between contractions. Using that space in-between contractions to relax by resting and nourishing yourself with sips of water and eating small bites of food, especially during early labor will help to sustain your energy for when the next contraction comes, and especially when you enter into active labor and the actual pushing phase. Giving yourself as much time to relax in-between will help to give you the extra strength to help you through the birth process.
Some relaxation suggestions :
- During early labor (12 to 36 hrs, contractions irregular, between 15 to 45 seconds each) relax with distracting activities, such as gentle walking, baking, reading a book, playing a game, watching your favorite movie, and resting and hydrating as much as you can.
- During active labor (contractions regular, every 3 to 5 minutes for 60 seconds each), some ideas to relax would be to shower in between contractions, massage, take sips of water, eat small bites of food, change positions, guided visualization and breathing exercises.
-Transition (1 to 2 minutes, duration of contractions 60 to 90 minutes), affirmations in between from partner or yourself such as "baby is safe, mother is doing great" getting in a tub of water, cool cloth on head.
-Pushing (lasting 15 minutes to three hrs, contractions slow down, every 3 to 5 minutes for 60 seconds each) rest when you can, you may have contractions stop for 30 minutes, take advantage of that time to rest.
2. Rhythm
Finding your rhythm during childbirth, is finding a repetitive activity that works for you. This could be a breathing exercise, visualization, affirmation, movement, etc. It's finding that thing that will help you get through those contraction waves. You may incorporate some coping, rhythmic practices such as breathing exercise, visualization, vocalization that you learned in your childbirth class or prenatal yoga class. But most likely if you are given the space and safety, you will develop your own unique rhythm for coping during your contractions.
3. Ritual
Finding a meaningful and purposeful ritual (such as a phrase, movement, breath work) that is done during contractions. This may be something that you learned from a childbirth class, doula or yoga class, or this may be something that you intuitively discover that feels good for you during each contraction. This meaningful ritual becomes your anchor during childbirth, helping you to get through each contraction.
Some suggestions for rhythm and ritual practices during birth :
Moving in circles on your birth ball while vocalizing hum repetitively.
Repeating a mantra/phrase such as "I can" or "I am safe, baby is safe"
Dancing with your partner or to your favorite music.
Humming
Taking deep breaths with open mouth exhales
Happy Birthing <3