INPUT ARTICLE: Article: If you want to move with the help of a moving company, you will have to spend a lot more money for your move, but you will save yourself from the stress of having to move your boxes, drive a moving truck, and unload your boxes. Finding the right moving company is a big commitment so you need to do your research carefully before you make a decision. Avoid the Internet at first. This is the easiest way to get caught in a moving scam. Instead, check out the listings in your phone book, call a local real estate agent, or ask friends for their recommendations. Pick a place that will do an in-home estimate. If they won't, hang up the phone. Make sure the company will be doing it themselves, and not sub-contracting to have someone else do it. Make sure the company can give you a "Your Rights and Responsibilities When You Move" booklet. Get as much information about the company as you can. Try to pick a company that has been in business for at least ten years. Ask about the included services, and for a list of references. You'll need to have the company's DOT and MC license numbers to do this. Now you can make sure that the company is not only authorized to perform your move, but that they have insurance to do it. First, check out SafeSys.org. Type those DOT and MC numbers into the site and see what comes up. Next, make sure the company checks out on the 'FMCSA Licensing & Insurance site' link on the bottom of the report you get about the company. Last, check out the Better Business Report to read up on the company. The company will send a representative to check out all of your stuff and to give you an estimate about how much it will cost to move it all. The company will give you an estimate based on what they see in your home. Don't use a company that will only give you an estimate based on cubic feet. If you really want to find the best company, you can arrange to have two or three companies to come and make an assessment and pick the one with the best service and best prices. But this will be more time-consuming. Decide on a rate that works for both of you, and sign a contract that is well-detailed and suits your needs. Never sign a blank contract. Through your arrangement, you will decide on the moving date. Now that you've chosen your moving company and have decided on a date, it's time to prepare for the big move. Though you won't be doing any heavy lifting, you should still be around when the movers transport and unload your stuff. This will be an exception if you're arranging them to move your stuff into your new place when you won't be there. When the movers are unloading your stuff, stay out of their way. Don't offer to help unless they have questions. Reward your movers. Once they've done their hard work, or even while they're doing their hard work, order some lunch for them if you want to be nice. And make sure to give them a generous tip.

SUMMARY: Research to find the best company. Once you've narrowed your search to two or three companies, go online to find out if they are legitimate. Have the company come to make an assessment. Make a deal with the moving company. Move with the movers.

INPUT ARTICLE: Article: Breathing exercises are a common form of relaxation and pain relief for women who desire to have a natural birth. The best way to learn breathing exercises prior to giving birth is to take a special birthing class. Choose one that focuses on breathing techniques. Look into Lamaze and the Bradley Method. Both methods teach breathing techniques to help minimize pain and to help you stay relaxed during childbirth. Some women find it helpful to pair a word or phrase with breathing to help them focus. For example, as you inhale you might think to yourself "Keep" and then as you exhale you might think "Calm." Repeating this over and over as you breathe will help you to stay focused and calm. Finding a focal point or imagining a peaceful scene can help you to relax and manage pain during labor. For example, you might bring a photo to use as your focal point and focus your eyes on that image during your contractions. Choose an image that helps you to feel calm, such as a photo of a beautiful sunset. Or, you can close your eyes and imagine a peaceful scene. For example, you might picture yourself sitting on a beach or standing on top of a mountain. Meditation can help improve your visualization skills and it is also an effective way to deal with pain during labor. Consider taking meditation classes prior to giving birth to help improve your visualization technique. Hypnobirthing is another good way to use visualization techniques. Hypnobirthing uses self-hypnosis to help you cope with pain during labor. There are classes and voice-directed programs that teach this technique. You can put the voice-directed programs on a portable media player and take this with you to listen during labor. Listening to your body and changing positions often during childbirth can help you to feel more comfortable. If you feel the need to walk, sit, lay down, recline in the tub, or lean against something, then do it. Getting a massage from your doula or your partner during childbirth can be a great way to relax and take your mind off of the pain. Sometimes, however, you may find it annoying for someone to touch you during childbirth, so don't be afraid to let your birth partner know if this is the case. Using heating pads to relax your muscles may help to provide some relief, as may using cold packs to numb certain areas. You may even want to switch back and forth between hot and cold packs during labor. Make sure that the hot and cold packs are wrapped in towels and that you are not placing them directly on your skin. Taking a bath during labor can help to relax your muscles and reduce pain during labor. Even taking a shower during labor can help you to relax. If you have the option of water birth, then this is something to consider as well. Make sure that the tub is kept at body temperature (98.6F or 37C). Transcutaneous Electrical Nerve Stimulation (TENS) uses a handheld device that connects to several sticky pads that are applied to your skin (you'll want to stick them to your back for labor pains). The machine sends small pulses of electrical current to the pads, which penetrate to your muscles. You can control the frequency and strength of the pulses. To use a maternity TENS machine, have your partner apply the pads to your back. You'll want them evenly spaced on either side of your spine. Place the top two pads at about where your bra band would hit, and the other two on your lower back, just above your butt. Start with the machine on the lowest setting and turn it up as pain increases. Your machine may have a "boost" button, which will cause the machine to immediately switch into the highest, most intense setting. Use this button at the peak of your contractions. It may take at least an hour for TENS to start working.

SUMMARY:
Use breathing exercises. Try visualization exercises. Change positions and move around. Get a massage. Use hot or cold therapy. Immerse yourself in a bath or take a shower. Try a TENS unit.