Pregnancy after loss can be stressful. (Understatement much?) Yet research has shown that both mothers and babies benefit when stress is healthfully dealt with. The National Institute of Health says, “The well-being and quality of life of the mother is critical for optimal pregnancy outcomes; self-soothing techniques, psychoeducation, and relaxation are particularly important in this transitional and meaningful time” [1]Curtis K, Weinrib A, Katz J. Systematic review of yoga for pregnant women: current status and future directions. Evid Based Complement Alternat Med. 2012;2012:715942. doi:10.1155/2012/715942, … Continue reading. While we understand that no preventative approach is guaranteed to keep you and baby fully safe, we believe in taking whatever measures you reasonably can to boost your odds.
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Why stress management is key to your and your baby’s health.
Stress does not feel good. Your muscles tense up, your head hurts, your sleep is interrupted, and your digestive tract goes haywire. But when you’re pregnant, stress can also trigger hormone surges that cross the placenta[2]“It is hypothesized that maternal stress may affect the intrauterine environment and alter fetal development during critical periods, through either activation of the placental stress system, … Continue reading. This is one reason Pregnancy After Loss Support strongly advocates for good mental and emotional health practices during pregnancy. We know that when your stress is managed and mitigated, you and baby do better. And as healthy of a pregnancy as possible is exactly what we want and hope for you.
Thankfully, science is here to help. Research shows meditation and yoga are helpful ways to manage stress in pregnancy. They also promote healthy pregnancy and labor outcomes. Best yet, yoga and meditation are readily accessible, affordable, and effective.
What is yoga? And why should you consider it?
The word yoga comes from the word “yug” which means to unite. You can think of yoga as a holistic practice that helps bring your body, mind, and spirit together using physical postures, breathing, concentration and meditation, and contemplative practice[3]Curtis K, Weinrib A, Katz J. Systematic review of yoga for pregnant women: current status and future directions. Evid Based Complement Alternat Med. 2012;2012:715942. doi:10.1155/2012/715942, … Continue reading.
The Mayo Clinic says prenatal yoga can[4]“Prenatal yoga: What you need to know,” Mayo Clinic Staff, Mayo Clinic, January 17, 2019, https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193:
- Help you get better sleep.
- Help you manage and relieve stress and anxiety.
- Help you strengthen your body for birth.
- Help promote flexibility and endurance.
- Help alleviate pregnancy symptoms, such as back pain, nausea, headaches, and more.
What is meditation? And why should you consider using it?
Meditation is one component of yoga that can also be practiced on its own that promotes a state of mindfulness.
Merriam-Webster defines mindfulness as “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis” [5]Merriam-Webster Dictionary, https://www.merriam-webster.com/dictionary/mindfulness. In other words, meditation helps you to be aware of and accept your present circumstances, keeping focused on what you are feeling – not in the past and not in the future – but right now.
As a pregnant after loss mom, it is easy to live in the past. (“My previous pregnancy ended without a live baby, so why would this one?”) Or the future. (“What will happen with this pregnancy? What if I get far along and lose this one too? How will I cope with another loss?”)
Focusing on the past or the future can exacerbate your feeling of stress as you currently do not have direct control of your past or the future. Learning to stay present and focus on what you can control can help you manage the stress of this pregnancy.
There are many types of meditation, but most have four elements in common[6]“Meditation: In Depth,” National Center for Complementary and Integrative Health, NIH, April 2016, https://www.nccih.nih.gov/health/meditation-in-depth:
- A quiet location with as few distractions as possible.
- A specific, comfortable posture (sitting, lying down, walking, or in other positions).
- A focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath).
- An open attitude (letting distractions come and go naturally without judging them).
There are many kinds of meditation practices. You may want to try a few techniques out to find out what is best for you. Whichever you choose, you can expect to “be encouraged to listen to your own breathing, pay close attention to sensations, thoughts, and emotions, or repeat a mantra or word to bring about a state of self-awareness and inner calm,” the Mayo Clinic explains.
Proven benefits of meditation and yoga in pregnancy.
The following are some of the proven benefits of meditation and yoga in pregnancy[7]The following is a complication of proven benefits, mostly from the study done by the NIH. Curtis K, Weinrib A, Katz J. Systematic review of yoga for pregnant women: current status and future … Continue reading:
- Reduce the symptoms of perinatal mood and affective disorders, such as anxiety and depression[8]“An active ingredient in a yoga program may be mindfulness, which has been effective in symptom reduction and general health improvement in a variety of conditions that are relevant to pregnancy, … Continue reading.
- Alleviate stress and some physical pain.
- Improve your ability to healthfully relate and interact with others.
- Improve your autonomic nervous system functioning.
- Shorten the duration of labor and promote comfort and pain control during birth.
- Reduce cortisol release during labor.
- Help promote appropriate fetal brain and nervous system growth and maturation.
- Promote proper executive functioning in your child for the long term.
The most comprehensive study to date on yoga and meditation in pregnancy “showed that antenatal yoga can reduce stress hormone levels and reduce maternal anxiety through a combination of breathing exercises, mindfulness techniques and, physical postures, all within a supportive group setting. A single session of yoga was found to reduce self-reported anxiety by one third and stress hormone levels by 14%” [9]“Yoga shown to keep pregnancy stress-free,” James Newham,MD, Research Associate at Newcastle University, Tommy’s, … Continue reading.
And the results of prenatal yoga and meditation don’t stop once your baby is born[10]“Yoga shown to keep pregnancy stress-free,” James Newham,MD, Research Associate at Newcastle University, Tommy’s, … Continue reading. Because your mood in pregnancy can influence your risk for postpartum depression, meditation and yoga can help lower that risk. Plus, studies show that, unlike other therapies, the effects of yoga and meditation last. They also give you the tools to help manage the stress of parenting after loss.
How to safely practice prenatal yoga.
The Mayo Clinic offers some pointers on finding a yoga practice that is safest for you and baby[11]“Prenatal yoga: What you need to know,” Mayo Clinic Staff, Mayo Clinic, January 17, 2019, https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193.
First, when looking for an in-person class or an online tutorial, search for prenatal yoga, hatha yoga, or restorative yoga.
Second, be aware of some modifications you may need to make while doing yoga. “When doing poses, bend from your hips — not your back — to maintain normal spine curvature. Avoid lying on your belly or back, doing deep forward or backward bends, or doing twisting poses that put pressure on your abdomen. You can modify twisting poses so that you only move your upper back, shoulders, and rib cage.” You may need to use physical supports to help you maintain your center of gravity. Talk to our instructor if you need help in this area.
Last, even though yoga is gentle, it may not be safe for you if you have specific health issues such as heart disease or back problems, or you are at risk for preterm labor. For more information, check out our article on healthy exercise in pregnancy. And consult your medical provider before starting any new exercise routine such as yoga.
Pregnancy after loss is stressful – but there are things you can do to help.
Your and your baby’s physical and emotional wellbeing are best supported when your stress is managed. We support full emotional and health measures, including pharmacological support when indicated. But what we love about yoga is that it is safe for most everyone, it is extremely low risk, and can be easily accessed. We believe you and baby both be helped by the proven benefits of yoga and meditation.
So practice away. And namaste.
- 6 Coping Skills for Managing Stress During Your Pregnancy After a Loss
- 8 Coping Strategies I Wish I’d Focused on during my Pregnancy After Loss
- Handling Stress in Your Rainbow Pregnancy and Postpartum Periods
- “In This Moment, Everything is Okay” and other Helpful Pregnancy After Loss Affirmations
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Love what you said about how prenatal yoga can lower stress hormone levels and mother anxiety, according to the largest study on yoga and meditation in pregnancy to date. My sister who loves staying active is 6 months pregnant now and is bored out of her mind. She will be over the moon once I tell her about prenatal yoga that you discussed in this article so thanks!