When you’re pregnant, it can feel like you’re bombarded with information—what to eat, what to buy, what to expect. But not many people talk about how to actually prepare your body and mind for labour and birth.

As a holistic doula and mind-body practitioner, I believe that birth is not something you just show up to—it’s something you gently prepare for, like a marathon of the heart, body and soul.

In this blog, I’ll guide you through a more holistic, empowering approach to birth that you can begin in pregnancy. Whether you’re planning a hospital birth, home birth, or something in between, these tips will help you feel more connected, confident and calm.

Birth Is a Mind-Body Experience

Let’s start here: your body already knows how to give birth. But in a world filled with fear and overmedicalization, many women have lost connection with that innate wisdom.

That’s why mental preparation is just as important as physical. Birth is not just a physical event—it’s deeply emotional and energetic. You can’t run 45 kilometres without training, and the same applies to birth. But don’t worry—this isn’t about pushing yourself. It’s about gently building your confidence, tools, and awareness.

Gentle Birth Preparation: Mind & Body Practices

Here are some ways to start preparing in pregnancy:

1. Nervous System Regulation

Your ability to relax during birth is directly connected to your nervous system. Daily practices like:

• Deep breathing
• Gentle stretching or prenatal yoga
• Yoga nidra or guided meditations
• Grounding visualisations
  can help you build the resilience and calm you’ll need on the day.

2. Affirmations & Mindset Work

Positive birth affirmations are a powerful way to rewire your thoughts about birth. Try repeating:

• “My body knows what to do.”
• “I trust the process of birth.”
• “I am safe, supported, and strong.”

You can also journal your fears and transform them into empowering beliefs.

3. Body Awareness & Pelvic Floor Connection

Simple bodywork practices (even just learning to soften your jaw and breathe into your belly) can help your body open more easily. A relaxed jaw = a relaxed pelvis. Magic!

Creating a Calm Birth Environment (At Home & At Hospital )

Whether you’re planning a hospital birth or not, you’ll most likely spend early labour at home—and this is actually a beautiful opportunity to create your own sacred birthing space.

Here’s how to make it oxytocin-rich (oxytocin = the hormone of love + labour):

• Dim the lights or use fairy lights
• Create a playlist that soothes and uplifts you
• Use scents you love—lavender, rose, or clary sage (diffused or in massage oils)
• Place a photo of your first baby or something meaningful nearby
• Anything that brings joy, calm and safety helps labour flow

The “Home Labour Basket” You Didn’t Know You Needed

If you’re planning to go to hospital, remember: labour often begins at home. Having a ready-made labour basket nearby can be a game-changer.

Here are some things to include:

• A TENS machine
• Towels or waterproof pads
• Essential oils (lavender, frankincense, clary sage)
• Massage oils or arnica cream
• Snacks & drinks to keep energy up
• Homeopathic remedies (e.g. Arnica, Aconite, Gelsemium)
• A heat pack for back pain
• Lip balm, hair ties, and cozy socks
• A journal or notepad to track surges or jot down feelings

You can even keep a few items for your partner or support person—like a checklist, extra t-shirt, or energy bar.

Final Thoughts: Your Birth, Your Way

Birth doesn’t have to be something to fear—it can be a deeply empowering experience. The more you prepare with love, intention, and connection, the more your body and mind will feel ready to meet the moment.

And remember, you don’t have to do this alone. If you’re looking for one-on-one doula support, a postnatal plan, or holistic birth coaching, I’d love to walk this path with you.

🌸 You were never meant to do this without support. 🌸

Want more gentle guidance?

Get in touch via contact form for 1:1 or group calls for regular mind-body tools, holistic birth prep tips, and soul-led motherhood support.

With love,
Elif x
Doula | Mind-Body Practitioner | Holistic Motherhood Coach

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