10 Steps for a Peaceful Birth
Birth can be an unpredictable journey, even for seasoned mothers. Yet despite the uncertainties, there are impactful steps you can take to cultivate a positive mindset throughout the process. May these 10 steps guide you towards a more peaceful and empowering birth experience!
See a Pelvic Floor Specialist
Consulting a pelvic floor specialist can be incredibly beneficial during pregnancy. These experts can provide personalized exercises and techniques to strengthen and relax your pelvic floor muscles, which can ease labor and reduce postpartum recovery time. I saw Dr. Sarah from Longevity & Performance Institute and can attest that this was the most worthwhile investment I made all pregnancy long. She helped relieve every single pregnancy pain I experienced, including round ligament pain, rib pain, and some glute numbness, and she even customized pregnancy-safe exercise routines for me all the way until birth. Her holistic approach to physical therapy greatly expanded my overall resilience and confidence as a first time momma. Just a reminderâevery womanâs pelvic floor differs from the other, and the general exercises that you watch on YouTube might not be the best fit for your needs. Thatâs why itâs important to have a licensed pelvic floor specialist to help you address your individual pain points! :) A well-functioning pelvic floor supports your growing baby and prepares your body for delivery, which fosters confidence and reduces anxiety about the birth process.
Finish Nesting in the Second Trimester
The second trimester is often referred to as the "golden period" of pregnancy, as many women feel more energetic and less nauseous. My advice? Use this time to complete your nesting activities. Setting up the nursery, organizing baby clothes, and ensuring your home is ready for your new arrival can provide a sense of accomplishment and reduce stress as you approach your due date. I canât imagine scrambling to get the nursery done while packing for my hospital bag and organizing my postpartum cart past 30 weeks. It would take days for me to recover from that back pain! đ If you need nesting inspiration or want more resources on preparing for birth, check out my FTM Prep Kit! Itâs your trusted resource for all things pregnancy and motherhood. â¤ď¸ Here are some additional nesting resources to help you out:
Take Prenatal Classes
I donât know about you, but none of my educational experiences taught me anything about childbirth. Between me and my husband, we had a total of Z E R O hours of childcare experience đ. Thank God for high quality prenatal classes to educate first time parents like us! Enrolling in prenatal classes equips you with valuable knowledge about labor, delivery, and postpartum care. These classes can demystify the birthing process, teach you pain management techniques, and prepare you for unexpected situations. To get my detailed notes and links to the best prenatal courses, sign up for the FTM Prep Kit today!
Pre-register as a Patient & Take a Hospital Tour
Pre-registering at your chosen hospital and taking a tour of the labor and delivery unit can help you feel more comfortable and familiar with your birthing environment. Knowing where to go and what to expect on the big day can alleviate stress and make the entire experience smoother for you and your support team. Most hospitals in the U.S. would allow for a hospital tour, so donât pass it up once youâre in the third trimester! Many would even equip you with a folder filled with all of the most necessary information, such as the pediatricians within your network, parking information, and even photography options for your big day. Our local hospital offered all of that and more, so donât hesitate to ask for more resources!
Walk for at Least 30 Minutes Every Day Starting at 35 Weeks
Walking is a gentle and effective way to prepare your body for labor. Regular walking can help position your baby for birth, soften your cervix, and increase your stamina for labor. Aim for at least 20-30 minutes a day starting at 35 weeks, but listen to your body and rest as needed. The first time I extended my daily walk to 45 minutes, I had the best sleep of my entire third trimester. I didnât even need to get up to pee once! Unfortunately my body wasnât always up for 45-minute walks, but when it was, I tended to sleep better at night⌠and that is rare for mommas in their final stretch :).
Hand Express Colostrum Starting at 37 Weeks
This isnât necessary, but if youâre already seeing signs of colostrum leakage at 37 weeks, it can be extremely handy to express your colostrum into syringes, freeze them, and bring them to the hospital on your big day. Collecting colostrum in advance ensures that you will have this nutrient-rich milk available in case of any early breastfeeding challenges (such as with tongue-tied babies). It also familiarizes you with the process of milk expression, boosting your confidence in breastfeeding overall. However, please be sure to speak to your healthcare provider before harvesting colostrum because there might be a slim chance that it could stimulate early labor! đŤŁ
Print Out a Birth Plan
A well-thought-out birth plan outlines your preferences for labor and delivery, from pain management to newborn care. Having a printed birth plan helps ensure that your healthcare team understands your wishes and can advocate for you during the birthing process. Itâs a tangible way to communicate your desires and feel more in control. It might be true that your birthing process might not pan out the way youâd hope, but a birth plan is so much more than that. For example, do you know whether you want to delay cord clamping? Do you want to keep your placenta, donate it, or have the hospital discard it? What kind of pain relief are you hoping to get? Do you consent to having medical students come and observe your birthing or postpartum recovery process? These are ALL aspects of labor and delivery that you absolutely have control over, and a birth plan will help your care team create the most optimal environment for you. Sign up for the FTM Prep Kit to download your birth plan template today!
Learn the Ins and Outs of Breastfeeding
Breastfeeding can be especially challenging for first-time moms. Itâs a good thing you can educate yourself about breastfeeding and pumping techniques through reliable resources like the FTM Prep Kit. In it, I link to the most thorough resources to help you understand the basics, troubleshoot common issues, and know when to seek help. This detailed support can make a significant difference in your breastfeeding journey and help you feel more empowered in the process!
Meal Prep So You Have Nutritious Food to Eat
Having nutritious, ready-to-eat meals prepared ahead of time ensures that youâll stay nourished and energized during early labor and after birth. This can be especially important if your labor begins suddenly or lasts longer than expected. Focus on easy-to-digest, nutrient-dense foods that will sustain you without causing discomfort, such as sandwiches, soups and stews. There are also postpartum meal kits you can order ahead of time if you want to budget for that. Here are a few high-rated meal kits serving the greater Los Angeles area and beyond:
Daily Meditations & Prayer
Incorporating daily meditations and prayer into your routine can help you stay centered and calm. Focusing on your breath, reciting affirmations, or seeking spiritual guidance can reduce anxiety and foster a sense of peace. These practices can also be a source of strength and comfort during labor. I brought my bluetooth speaker to the hospital just so I can play comforting meditations to take my mind off the contractions. These are the apps that got me through my pregnancy and birth:
BONUS: Let GO and let God!
Finally, the last piece to having a peaceful birth is to faithfully embrace the journey! Letting go of control and surrendering to the process can be incredibly liberating. Trust that you are supported spiritually and that everything will unfold as it should. Lean into your faith and allow the Spirit of God to calm you through the unknowns of childbirth.
May these steps help you feel empowered and prepared for the beautiful experience of bringing your baby into the world! Remember, you are strong, capable, and wonderfully made for this journey. If you have any tips of your own, please share it with our community in the comments!