Are you an expecting mom feeling like there’s so much information out there and not sure where to start?
Are you feeling a little overwhelmed by the thought of giving birth? Don’t worry! Knowing what to expect and being prepared for your baby’s arrival can make all the difference, and I’m here to help.
In this blog post, I’ll share with you my top 5 tips for preparing to give birth. With my experience-backed knowledge, sensible advice, and caring support, even if it is your first time experiencing parenthood—you will feel confident and ready when that special day comes!
Create A Birth Plan
Congratulations on preparing to give birth! As you get closer to your due date, it’s important to consider creating a birth plan.
A birth plan is a document that outlines your preferences for labor, delivery, and postpartum care. This can include things like who you want in the room, pain management options, and any special requests you may have.
However, it’s important to remember that not all births go exactly as planned and it’s important to be flexible.
Your healthcare provider’s priority is the safety and well-being of you and your baby, so keep an open mind and trust that they will make the best decisions for your unique situation.
By creating a birth plan and discussing it with your healthcare provider, you can feel more prepared and confident as you approach your delivery day.
Practice These Two Minute Drills
Labor is a physical and emotional event and your mentality will be tested like never before!
Even if you’re medicated through it, you still need to learn the psychological skills of getting through the pain and discomfort with each contraction.
During your contraction, there are several drills you can use to try and breathe through the pain and train your mind:
- Holding an ice cube in your fist or on your earlobe
- Practice a wall sit and hold it for 20 seconds
- Hold weights in your hand in a bicep curl and stay for 2 minutes
- Hold a goddess pose for 2 minutes
To really feel the effect of these exercises during your labor, you will need to practice these tricks well in advance of the big day so you can train your mind to get through your labor and delivery.
Prepare Your Pelvic Floor
Your pelvic floor will be put to the absolute test throughout your pregnancy as it copes with the weight of your growing little one.
Doing pelvic floor exercises can help to strengthen and tone these muscles, making it easier for you to push during labor and reducing the risk of tearing.
Squeezing and holding the muscles that stop urine flow for a few seconds, then releasing them, is a popular and effective exercise.
However, it’s important to avoid overdoing it and not to hold your breath or strain too much when doing these exercises.
Additionally, avoid high-impact activities like running, jumping, and heavy lifting, which can put extra pressure on your pelvic floor muscles.
With consistent pelvic floor exercises and proper care, you can build the strength and flexibility necessary for a smooth and successful birth.
Preparing to give birth involves educating yourself on various birthing positions, techniques for breathing, and other important information.
As an expectant mother, going into your delivery prepared can help ease anxieties and make the birth experience more positive.
With a range of birthing positions available, such as standing, squatting, and kneeling, women can tailor their birth experiences to their comfort level and individual needs.
Additionally, breathing techniques, including deep breathing and visualization, are useful tools for managing pain and reducing stress during labor.
Being knowledgeable about these options not only helps women feel more empowered, but also provides them with the confidence needed to navigate whatever challenges may arise during childbirth.
Practice Breathing And Relaxation
Preparing to give birth can be an overwhelming experience.
However, practicing breathing and relaxation techniques can significantly help ease nerves and calm the mind for a smoother birthing experience. A
simple yet effective breathing technique is the ‘slow-breathing’ technique, where you inhale through your nose and exhale through your mouth. This technique slows down your heart rate and helps regulate your breathing patterns, which is important during labor.
Another technique is visualization, which involves imagining a calming and peaceful image in your mind, such as a serene beach or forest. This helps take your mind off the pain and focus on positive thoughts. It’s important to start practicing these techniques early on in your pregnancy, so they become second nature to you by the time you’re ready to give birth.
By doing so, you’ll be better equipped to handle any challenges that may arise, and you’ll feel more confident and in control during the birthing process.
Want To Talk To A Pelvic Floor Specialist?
If you are struggling to figure out the best action plan to take when preparing for your baby’s entrance into the world. Feel free to arrange a Free Discovery Call to learn more about future proofing your vagina.
You can also call us anytime on 206-580-3771 to discuss your options and see if pelvic physical therapy is right for you!
We will work with you to identify the areas of birth you’re least confident with, help you work on your pelvic floor and have the best birth you can!
At Dr. Darshana’s Pelvic PT we love to help busy women with practical And personalized solutions to intimate health issues through all stages of life.
Other Free Resources For Pregnancy
Our Blog – Pelvic Floor Therapy, What To Expect
Our Blog – Returning To Running Postpartum