When I first became a doula, I learned about the three Rs: relaxation, rhythm, and ritual. At the time, I didn't know how significant these things can be in labor. However, as time went on and my experience grew, I learned just how significant these things are and how it can make a difference during labor.
The three Rs originate from Penny Simkin's, "Comfort Measures." Penny Simkin has said that after observing hundreds of laboring women, she discovered that those women who coped well and didn't get overwhelmed had these three coping mechanisms in common: relaxation, rhythm and ritual. The three Rs are a very simple, but significant approach to help women cope with labor.
So, what does it mean to "cope" with labor? When a woman copes with labor she is able to get through her contractions without loosing control or feeling overwhelmed. Women who cope well tend to utilize relaxation, rhythm and ritual throughout their labors. These three Rs can be explained as an instinctual behavior women have in labor. Many times, it's something that comes naturally.
It's quite common for women to use relaxation as a way to cope in labor. For some women, this means letting their body go loose and limp between contractions, and for others it means letting their body go loose and limp during contractions. Some women may use meditation or visualization to achieve relaxation. Others may find a focal point, use hypnosis, hydrotherapy, massage or aromatherapy to reach relaxation.
Women also use rhythm as a coping mechanism. This comes in many forms. Some women rock and sway through their contractions in a rhythmic pattern. Others tap their hands or fingers on something or someone, or they may breathe or moan rhythmically. Finding rhythm during a contraction can help a woman to work with her body, rather than fight against it.
In labor, women pull on rituals they may have learned prior to labor to help them cope with contractions. This can include breathing, relaxing, using visualization or another form of focusing. Typically, the method a woman uses to relax and find rhythm become her ritual for the rest of her labor. Prior to labor beginning a woman can intentionally practice certain rituals. If she does this often enough, many times it will come to her naturally when she's in the heat of labor.
Here are a few tips on how to incorporate the three Rs into your birth:
How to relax during labor:
- Use breathing techniques
- Vocalize and/or moan
- Visualization
- Massage
- Hydrotherapy
- Listen to relaxation music
- Create a relaxing birth space
How to find rhythm during labor:
- Repeat an affirmation
- Vocalize rhythmically
- Tap someone or something
- Move your body rhythmically (bounce, sway, etc.)
- Breathe rhythmically
How to find a ritual during labor:
- Typically, once a laboring mother finds which relaxation and rhythmic techniques work for her, this will become her ritual for the rest of her labor.
To learn more, contact me! If you used the three Rs during your labor, comment below and tell us what worked best for you.
