Coping in Labour: Strategies for Nervous System Regulation
This blog post is the second one compiled by Dr. Jan Ooi based on a lecture presented to the staff of the Labour & Delivery, and Postpartum Units at the Foothills Medical Centre on October 27th, 2023. The presentation was entitled Trauma-Informed Care: A Peripartum Perspective. The presenters were:
Dr. Christine Gibson, a Family Physician well-known as the @tiktoktraumadoc, and the author of The Modern Trauma Toolkit: Nurture Your Post-Traumatic Growth with Personalized Solutions.
Dr. Siew-Wan Tan, a Calgary Family Physician who practices low risk obstetrics and women’s mental health.
Childbirth can be an intense experience, often activating a range of emotions and physiological responses. Understanding strategies to regulate your nervous system during this time can greatly enhance your experience and overall well-being. Here’s a guide to help you as you navigate this journey.
CO-REGULATION IN LABOUR AND DELIVERY
Co-regulation refers to how one person’s nervous system responds to another's. This unconscious process is vital for our survival and is influenced by our mirror neurons—brain cells that activate when we observe others, helping us to attune to their emotional states.
Studies show that there are numerous benefits of co-regulation during labour and delivery:
Enhanced communication between patients and caregivers
Increased adherence to medical advice
Greater patient satisfaction and safety
Tailored care that respects individual needs and cultural backgrounds
Reduced provider burnout and increased job satisfaction
Some individuals are particularly attuned to their surroundings, making them sensitive to the emotional states of those around them. This sensitivity can help foster connection but may also overwhelm them during stressful moments.
BUILDING YOUR SELF-REGULATION TOOLKIT
For those who have experienced trauma, it’s common for the amygdala (your brain’s fight, flight or freeze centre) to override higher cognitive functions, making it difficult to think clearly. Here are some practical strategies to help regulate your nervous system:
Iffirmations: Instead of traditional affirmations, which might feel insincere to someone in distress, use “iffirmations.” For example, instead of saying, “Everything will be fine,” try, “What if things go well?” This opens up a pathway to possibility without dismissing their feelings.
Breathwork: This powerful tool helps enhance vagal tone, promoting self-regulation. Guide yourself to inhale deeply for energy and exhale to release stress.
Cold Therapy: Applying something cold, like an ice pack, to your chest or neck can trigger a calming response in the nervous system.
Vocal Release: Humming or singing during exhalation vibrates the lung cavity and stimulates the vagus nerve, promoting relaxation.
Havening Touch: Gentle brushing movements on the skin can calm the brain and promote relaxation. Coupled with imagery or sensory experiences, this technique can effectively shift emotional states.
Gaze Spotting: The direction of your gaze can impact how you feel. Try alternating between looking at something nearby and something far away to help your body move between different nervous system states.
Tapping: This self-acupressure technique involves tapping on specific points around the body to help reduce emotional intensity and stress.
FINAL THOUGHTS
The goal is not just to provide coping mechanisms, but to empower you to actively engage in your childbirth experience. By learning and practicing these techniques, you can enhance your ability to regulate your nervous system, communicate effectively, and promote post-traumatic growth.
Childbirth is a unique journey, and being equipped with the right tools can make a big difference. Remember, you are not alone; support is available, and there are numerous ways to cultivate a more positive experience. Embrace the journey with confidence!
