Congratulations! You are expecting your bundle of joy! Now what?!
Pregnancy can be an exciting time, but it can also be a time of feeling completely overwhelmed with all the information out there. What exercises should I do? What’s safe and not safe to do? How can I best prepare for labor and a positive birth experience? It’s natural to have questions and even feel confused in this very vulnerable time.
THE POWER OF A POSITIVE BIRTH
The birth of a child, and consequently the birth of a mother, is one of life’s greatest events. How beautiful is it to watch a woman grow a baby for 9 months, and then birth that baby into the world? I think women often underestimate the power of a positive birth experience, and how it can impact their life. Even though birth is unpredictable, you have the ability to prepare our mind and body for a positive birth experience no matter how birth happens. Being satisfied with your birth experience can help create a positive start to motherhood.
A NEGATIVE BIRTH EXPERIENCE CAN CAUSE POSTPARTUM ISSUES
I’ve learned personally that a negative birth experience can impact you for the rest of your life. Because of my three very different birth experiences, I believe that a positive birth should be the ultimate goal-not a certain type of birth. When a mom experiences physical or emotional trauma during birth, she may have feelings of shame or resentment, and be more likely to have postpartum depression. This was exactly me when my first child was born via an unexpected emergency c-section.
Complications and the need for medical interventions can certainly arise during labor and delivery. The best thing you can do is to prepare yourself mentally and physically for any type of birth. I encourage you to spend some time thinking about what a positive birth means to you. Write it down and talk about it with your partner. Talk through the “what-if” scenarios and how you would respond. This way, you will be better prepared to ask questions or speak up for yourself when necessary.
TOP 5 PREGNANCY TIPS FOR A POSITIVE BIRTH EXPERIENCE
1. LEARN HOW TO EFFICIENTLY USE YOUR DIAPHRAGM
Your diaphragm is the gateway to a well-functioning body. It helps bring oxygen into your body, and push carbon dioxide out. If your diaphragm doesn’t function well, it affects all the other players in your core canister. And your breath is a great tool to help calm your nervous system during labor to bring you into a state of relaxation. Learning how to breathe diaphragmatically is powerful in pregnancy and can be used to cope during labor.
2. SPEND TIME LEARNING HOW TO RELEASE YOUR PELVIC FLOOR MUSCLES
It’s not uncommon for women to carry tension in their pelvic floor muscles. During labor, the pelvic floor muscles have to lengthen and relax to allow baby to descend into the birth canal. Practicing pelvic floor release will help you learn the sensation of “letting go” in your pelvic area. I can’t stress enough how important it is to practice softening and lengthening your pelvic floor muscles to create a balanced pelvic floor in pregnancy. In doing so, your body and mind will be able to let go when labor starts. For more detail, check out my other article Top Tips for Prepping Your Pelvic Floor for Birth
3. EMBRACE A MINDFULNESS PRACTICE
There are so many ways to prepare your mind for birth. Mental preparation can play a huge role in your birth experience. There are many things you can’t control in pregnancy and birth, but you can certainly control how you react and how you chose to cope. Fill your brain with positive birth stories and pregnancy affirmations. Listen to some relaxation music before bed. Spend time learning these skills during pregnancy so that when labor comes, you have tools in your tool box to use for a better birth experience.
4. SURROUND YOURSELF WITH A SUPPORTING TEAM
Do your research, ask questions, express your concerns, and surround yourself with a team of providers that support and respect you. Part of what ensures a positive birth experience is to feel heard and respected by your team members. You have a voice and your voice matters. If your team isn’t providing informed consent, support, and respect toward you, you have the right to change providers.During labor, you can ask your partner for support. Here is my FREE Labor Support Checklist: How Partners Can Support the Laboring Person.
5. STAY ACTIVE
Staying active through pregnancy has many benefits for both you and baby. It doesn’t always have to be planned or elaborate. You will still gain benefits from 10-15 minutes of movement here and there. I encourage you to be active daily and do what feels good to your body (walk, swim, lift weights etc.). Exercise during pregnancy has been shown to improve nutrient and waste exchange for your baby, and decrease the chances of surgical intervention during labor and delivery. Labor can last a long time, and being active though your pregnancy will help you have more stamina.
*As always, please check with your health care provider and birth team to ensure you are cleared for exercise.
Bonus Tip: Preparing yourself for your postpartum recovery and healing journey is also very important! Be ahead of the game with my online program Fourth Trimester Restore! This is the perfect postpartum program to help you restore your core after birth, and strengthen your body from the inside out! You get lifetime access to this 6 week rehab program filled with educational videos and progressive postpartum workouts. Check it out here!
