4 Ways to Use Music During Your Pregnancy
June 24, 2022
Categories: Healthy Living, Obstetrics Gynecology, Women
While pregnancy is an exciting time, filled with eagerness to welcome a new life, it can be challenging to cope with all the changes that come with it. Every expectant mother’s journey looks and feels different, which can make it hard to feel confident that your personal journey is going as it should.
If this uncertainty has you feeling physical, mental or emotional strain, music may help! Research has demonstrated many benefits of using music for stress reduction, including during pregnancy.
As a medical music therapist at Tallahassee Memorial HealthCare (TMH), I have worked with a variety of patients who have found much comfort and benefit in using music during challenging times. Initially, many of them were unsure or skeptical. After giving it a try, they came to realize that music is a simple, comforting tool they could use to achieve their individual goals.
Here are four key ways you can incorporate music into your pregnancy.
Music and Movement:
Music can be an engaging and motivating tool to get you up and moving. Exercise and movement can lead to better psychological and physiological health outcomes for you and your baby.
What this looks like:
- Turn on your favorite song and let loose through dance – your baby won’t judge you!
- Create a motivating playlist to listen to as you walk or participate in other physical activities.
Tip: Even if you are not initially in the mood to move, choose songs that start slow and progressively speed up to the pace you’re seeking.
Music and Relaxation:
Listening to music can reduce stress and anxiety. It is also a great way to practice mindfulness or bring focus to your breath during moments that feel overwhelming.
What this looks like:
- Listen to your preferred music for relaxation (i.e., instrumental, easy listening, classical, even nature sounds) and try to release your thoughts by focusing on your breath.
- Set a timer, choose a mantra to focus on (i.e., “Let it be,” “I am strong,” or “Today I choose peace”) and listen to your favorite relaxing music to declutter your mind. The mantra can even be something related to you and your baby.
Tip: Look up a YouTube video that walks you through a “progressive muscle relaxation” to release any tension you may have. Trust me, you’ll be glad you did!
Music and Labor:
While research on music during labor is limited, studies have demonstrated the benefits of music therapy services on pain intensity and anxiety during childbirth. Using motivational songs can help you stay focused during active labor, decrease your perception of pain and increase relaxation. You know yourself and your body best and can decide if integrating music is right for you during this time.
What this looks like:
- During the latent stage of labor when contractions are mild, you can listen to music to decrease anxiety associated with moving into the more active labor phase. You can even choose a song for your baby to help you focus on the excitement of their arrival.
- During active labor, use the rhythm within music to guide your breath during contractions.
Music and Bonding:
Research shows that music listening can lead to a reduction in cortisol (stress hormone) levels. One study demonstrated that singing in particular can lead to greater cortisol reduction and serve as an effective tool for mother-infant bonding. When we listen to music, our mood improves. When we are in a positive mood, it becomes easier to build relationships and bond with our infants.
What this looks like:
- Although it can feel silly, take time to sing to your baby during your pregnancy. It can be a traditional lullaby, a personalized song or a favorite song of yours. Your voice is your baby’s favorite, so as long as the song comes from you, it doesn’t matter what it is.
- Use specific songs for routine activities (i.e., bath time, feeding, sleeping) to provide structure for your baby. Music can also help with soothing and furthering your relationship.
Tip: Sing to your infant while you are engaging in skin-to-skin, the practice of placing your baby onto your bare chest. To your baby, this is the closest your voice will ever sound to how it once did in utero. This can be very soothing for both baby and mom.
While there is much research surrounding the use of music to meet a variety of biopsychosocial needs, you know yourself and your baby best and should integrate the coping methods that work best for you. You may just find music is the perfect tool, not just for your pregnancy, but long after it too!
To learn more about Music Therapy at Tallahassee Memorial, visit TMH.ORG/MusicTherapy.
To learn more about preparing for your delivery, visit TMH.ORG/WeDeliver.
