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Managing Stress and Anxiety: Relaxation Techniques for Expectant Mothers
Fertility General Obstetrics 


Pregnancy is a mosaic of emotions. Amidst the joy and anticipation, it’s not uncommon for expectant mothers to grapple with stress and anxiety. As an obstetrician, beyond the physical health of my patients, I emphasize the importance of mental well-being. Let’s delve into some effective relaxation techniques to help expectant mothers navigate the emotional waves of pregnancy.

Understanding Stress During Pregnancy

The physical, hormonal, and life changes accompanying pregnancy can sometimes elevate stress levels. Factors like health concerns, financial pressures, or changes in relationships can contribute to anxiety. It’s essential to acknowledge these feelings and proactively address them, as prolonged stress may have implications for both mother and baby.

Relaxation Techniques for Expectant Mothers

  • Deep Breathing: This timeless technique involves taking slow, deep breaths, holding for a few seconds, and exhaling slowly. This method helps in calming the mind and reducing blood pressure.
  • Prenatal Yoga: Specially designed for expectant mothers, prenatal yoga not only offers physical benefits but also emphasizes deep relaxation and mental centering.
  • Guided Imagery: This technique involves visualizing serene places or situations. Accompanied by calming music or sounds, it can transport you to a state of deep relaxation.
  • Meditation and Mindfulness: Engage in regular meditation sessions, even if it’s just for a few minutes a day. Mindfulness practices, where you remain fully present in the moment, can help in alleviating anxiety triggers.
  • Warm Baths: A lukewarm bath with calming scents like lavender can work wonders in relaxing your muscles and mind. Ensure the water isn’t too hot to avoid any risks.
  • Massage: Consider prenatal massage from a certified therapist. This can ease muscle tension and provide a deep sense of relaxation.
  • Connect with Your Baby: Taking a moment daily to talk, read, or sing to your baby can foster a beautiful bond and divert your mind from stressors.
  • Limit Caffeine: Reducing caffeine can help in managing anxiety levels. Opt for decaffeinated alternatives if needed.
  • Seek Support: Whether it’s through pregnancy support groups, talking to loved ones, or professional counseling, never hesitate to reach out.


Stress management during pregnancy isn’t just about the expectant mother’s well-being; it’s about creating a harmonious environment for the little one on the way. Embrace these relaxation techniques and remember, every emotion is valid. As you embark on this transformative journey, know that a balanced mind complements a healthy body.

Your mental and emotional well-being are paramount during pregnancy.You can make an appointment with Dr Kenny on 07 3188 5000.

This article is written to be informative and does not substitute seeking a professional consultation from a medical professional.

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Greenslopes Obstetrics & Gynaecology is closely aligned with the Greenslopes Private Hospital which opened Brisbane’s newest maternity facility in February 2013.

To speak directly with a team member please call 07 3188 5000