Welcoming a new baby into the world is a profound and transformative experience. Preparation is key to making the birth process as smooth and positive as possible. Here are my top tips for preparing to give birth, aimed at empowering you to approach this incredible journey with confidence and calm! 

Educate Yourself 

Knowledge is power, especially when it comes to giving birth. Reading books and listening to podcasts can provide valuable insights. Being informed will help you make decisions that align with your preferences and values. Take it slow because knowing too much at once can also feel very overwhelming! I particularly enjoyed reading books like Expecting Better and Cribsheet by Emily Oster because they are completely data driven so the author does not sway you in one direction or the other. I also enjoyed listening to positive birth stories on the Pregnancy and Birth Made Easier Podcast. Look into hiring a birth doula who can provide continuous informational, physical and emotional support throughout your pregnancy, labor and delivery. Later in your third trimester, attend childbirth classes with your partner, either in person or online, to understand the different stages of labor, pain management options, and delivery techniques. 

Create a Birth Plan 

A birth plan is a document that outlines your preferences for labor and delivery (if you have a doula, they can help you with this). It can include where you’d like to give birth, your wishes regarding pain relief, who you want present during the birth, and how you’d like to handle various scenarios. While it’s important to remain flexible, as childbirth can be unpredictable, having a plan helps you communicate effectively with your healthcare team and advocate for your needs and wants. 

Prioritize Physical Wellness

Staying physically active and healthy during pregnancy can greatly impact your childbirth experience. Even if you’ve never exercised before pregnancy, it is not a bad idea to start (not that I’m suggesting you start crossfit or a new sport!). Engage in prenatal exercises such as walking, jogging, swimming, yoga, or pilates, to strengthen your body and increase stamina. Also, focus on a nutritious diet and stay well hydrated to support your body’s needs during this critical time. 

Prepare Your Pelvic Floor

As you approach the final stages of pregnancy, preparing your pelvic floor for birth becomes a crucial aspect. A strong and flexible pelvic floor can significantly impact your birthing experience and postpartum recovery. Kegel exercises are good for strengthening the pelvic floor muscles. However, this does not mean you should only do kegels in static positions like sitting, standing or laying down. We find that most people are actually doing it incorrectly. It is important to learn how to engage your pelvic floor muscles along with your other core muscles (low back, diaphragm, etc.) during functional movements such as squats and lifting. While strengthening is crucial, learning to relax your pelvic floor muscles is equally important for childbirth. Afterall, your uterus will be contracting and your pelvic floor muscles will need to relax and “get out of the way” to allow your baby to pass through the birth canal more easily. 

Consult a pelvic floor physical therapist who can assess your pelvic floor function and provide personalized exercises and strategies. They can also teach you how to effectively push during labor, reducing the risk of tears and other complications.

Mental Preparation is Key

Mental and emotional preparation is just as crucial as the physical aspect. Techniques like meditation, deep breathing, and visualization can help you develop a mindset conducive to a positive birthing experience. Prenatal counseling or support groups to address any fears or anxieties you might have about childbirth can be helpful.