A simple relaxation plan that any pregnant woman can use:

• Relax for the health of your baby and yourself as maternal stress can affect your developing baby.
• Be sure you allow sufficient time to relax each day. It's important for you and your baby.
• Get comfortable. A quiet room with no phone works best. Lying down or reclining is good. Lie slightly tilted to one side with your belly (and baby) partially supported by a pillow.
• Prepare mentally. Clear your mind of distractions and focus on your relaxation with calm resolve.
• Take control. The relaxation that you give to your body and your baby is under your control.
• Focus on your breathing. Use slow, steady, deep breaths from your belly, not your chest.
• Monitor your muscles. Learn to recognize tension in the major muscle groups of your body.
• Release the tension in each muscle group. Become familiar with the feel of tension dissolving.
• Imagine yourself in your favourite restful place. You can be on the beach, by a stream, or on a mountain top.
• Practice and enjoy the pleasant feelings that you have given to yourself and your baby. Do it at least once a day for 20 to 30 minutes. Relax throughout pregnancy.

Fortunately, most women adjust well to the physical and psychological changes of pregnancy. However, if a pregnant woman feels overwhelmed by stress, she always should consult her maternity health care provider.