Relaxation
Why?
High stress levels have been shown to increase the risk of miscarriage. Research has also shown that stress can impair fertility in men and women by interfering with the production of hormones involved in ovulation, implantation and sperm quality. Not only can the stress hormone cortisol shut down ovulation in some extreme cases, but stressed-out women may also have irregular periods and ovulation times which makes getting pregnant harder. In men stress can reduce sperm count and quality.
Stress is something you can do something about. Mind-body techniques that reduce stress and increase fertility include relaxation techniques, hypnosis, massage, yoga and meditation. Of course, nothing is going to take all the stress away but by learning how to reduce and manage stress, couples can undo the harmful impact of stress and lifestyle on their fertility and give themselves the best chance of conceiving naturally.
Relaxation:
Calms the body and mind and helps relieve pent-up stress
It's a fact that you can't be stressed and relaxed at the same time
Helps to balance mind body and spirit
Provides beneficial "me time"
Improves circulation
Increases energy flow through the body
Is good for couples to experience together
What you can do
Meditation - research shows that achieving a state of "restful alertness" for 20 minutes a day for five days in a row can reduce both anxiety and levels of the stress hormone cortisol. Our Fertility Meditation for Couples has been designed with this in mind
Hypnotherapy - enables a deep state of relaxation (similar to meditation). We have designed products just for this purpose. Try our FREE mini hypnotic meditation Instant Calmer or download the wonderful Coping with Miscarriage
Gentle yoga can be very soothing for the body and mind after having a miscarriage. A fantastic gentle relaxation tool. Practice yoga breathing at home or whenever you need to relax. If you haven't done yoga before, have a look at this practical and inspirational guide: Yoga for You
Breathing - practice sitting or lying quietly and breathing in for a count of 5 and out for a count of 7, practice until you are breathing in for 7 and out for 11. The longer out breath stimulates the sympathetic nervous system and relaxation follows. Practice for ten minutes a day
Be kind to yourself: take time out of the day just for you
Do a list of ten things you love doing and do one each day for an hour
Spend time relaxing with your partner
Learning and practicing relaxation makes it quicker and easier to relax at other times
Limit the amount of stress in your lives
Research and Articles
- Risk factors for first trimester miscarriage - UK control study - BJOG 2007
- Harvard Medical School study - Alice Domar - yoga and infertility 1994
- Impact of lifestyle on reproductive performance - European Soc Human Reproduction & Embryology 2007
- Body-mind meditation boosts performance, reduces stress - University of Oregon 2007
- Psychological stress and semen quality - Brigman & Women's Hosp, Boston 1999
- Stress and other environmental factors affecting fertility - Nat Inst. Environmental Health Sciences, 1993
- Mind-body program for infertility - Alice Domar, Harvard Medical School 2000
- Miscarriage risk from stress - Times Online Nov 2004
- Yoga when you're trying to conceive - iparenting.com Sep 2007
- Yoga after miscarriage - Bella online 2008
- Alternative Medicine - could this ancient practice help you conceive? Dec 2002
- The Ultimate Stress Buster - The Independent 2007
- The conception connection - Psychologies Magazine 2006
- Relax: Fertility improves when stress is set aside The Mind Body Medical Institute 2004
- Lifestyle and Wellness - Stress and Infertility - Caremark Health Resources 2006
