The two week wait (2WW) for many of us can be a time of angst and uncertainty. It feels likes time almost stops and you are witness to every moment in every minute. Emotions and symptoms are heightened and you literally forget to breathe. Your body enters into a holding space while your mind is on a fast washing machine spin cycle. Your thoughts become a game of tug and war between hope and remaining positive, and is particularly difficult if you’ve had failed IVF cycles or miscarriages. So what can you do to support yourself during your two week wait?
During your two week wait you want to support your Mind, Body and Spirit. Gentle restorative yoga will help your body elicit the relaxation response and create a more receptive state of being in your mind and body. Yoga poses such as Supta Baddha Konasana, Double Pigeon, Upavistha Konasana, Savasana and Viparit Karani all help during the two week wait to release tension, reduce stress and allow energy to flow to your reproductive organs. Increasing a sense of wellbeing, deep relaxation and enhancing your chances of conception.
Breathing patterns carry distinct physiological and psychological effects. The belly breath — slow, deep, rhythmic abdominal breathing — promotes fertility. Using this breath shifts the hormonal milieu in the body from ‘‘fight or flight’’ to ‘‘rest, digest and nest’’.
Lie on the floor with your legs extended, place your right hand on top of your left hand on your lower belly and close your eyes as you begin to breathe in and out of your nose. As you inhale, feel your belly expand. Breathe into your belly. As you exhale, feel your belly contract, gently drawing the belly to the spine. This can be repeated for just five to 10 minutes a day. You can practice belly breath every day during the 2WW.
Positive Affirmations are great way to focus on creating positive energy for your mind body, spirit and health. Using positive affirmations will help to re-wire your subconscious mind to a more positive way of thinking whilst releasing old negative thought patterns. Positive affirmations help reduces stress, balance your body and improve your ability to become pregnant. When you focus your energy in a positive way it is able to influence your mind, body, thoughts, feelings and desires. ‘My Body is Fertile’ ‘I am Fertile’ ‘My Body is balanced’.
Practicing Gratitude allows you to shift your attention from what isn’t working in your life to what is. Start with something unrelated to your fertility. Be grateful for your partner, a delicious meal, your pet or the sun shining. Create a sense of gratitude in your heart and experience how your energy shifts. At the end of each day find 3 things you are grateful for and write them down. Take a moment to reflect on them. Observe how feeling gratitude can fill you up with hope and possibility. A great exercise to practice throughout your entire reproductive cycle.
SHIFT YOUR PERSPECTIVE
Life is full of ebbs and flows and some experiences can be harder than others. Having an awareness is key to shifting and changing your perspective. The moment you become aware the change has already begun. Begin by identifying the positive in each experience.
Google can become your ‘frenemy’ during the two week wait. Put away your computer and instead pick up a book or go for a walk. Googling will only lead you down a path you don’t want to go. Before you know you have entered every fertility chat room, googled all your symptoms, lost hours in your day and your positive mindset.
MEDITATION & VISUALIZATION
Meditation is key to a healthy mind. During the two week wait most women feel like they are going crazy. You spend most of the time in your head over analysing every symptom. My breasts are huge, I feel nausea, I’m so tired. This thought process becomes exhausting. During this time, you want to create a mind and body that is calm, open and receptive. Spend time allowing your mind and body to go quiet. Take time for yourself each day to do a meditation or visualization. By giving yourself just 10 minutes will help reduce stress and open your mind-body connection improving your fertility, health and wellness.
DON’T TEST EARLY
This is the hardest one of all. Your symptoms may be telling your mind and body you are pregnant. Wait until your due date to take a pregnancy test. Don’t test early. See your local GP for a HCG (Human Chorionic Gonadotropin) blood test. This will give your definitive answer.
In Chinese Medicine the best sleep is before 10pm. Sleep a minimum of at least 8 hours. Sleep helps restore your body back to its natural state of wellness, balance your hormones and most importantly your circadian rhythm.
BODY IS A TEMPLE:
Your body is a temple. No processed, cold or packaged foods. Eating organic, whole foods and clean foods will help your support, nurture and nourish your body during the two week wait. Bone Broth, sweet potato, pineapple and foods high in magnesium are essential during the two week wait.