Preparing for Labour

Here’s the truth—labour is just as much a mental experience as it is a physical one. Your mindset can make a HUGE difference in how you handle contractions, navigate discomfort, and embrace the unpredictability of birth.

And the best part? You can train your mind to stay calm, focused, and even excited for birth. Ready to learn how? Let’s dive into some game-changing mindset hacks that will help you feel empowered, strong, and ready for your big day.

1. Reframe Labour Pain as Power, Not Suffering

Labour pain is different from injury pain—it’s your body doing exactly what it needs to do. Every contraction is working FOR you, not against you. Instead of fearing it, welcome it.

💡 Mindset shift:
✔ Instead of: “This pain is unbearable.”
✔ Try: “This sensation is powerful and bringing me closer to my baby.”

Think of contractions like waves. They rise, peak, and pass. No wave lasts forever, and neither does any contraction!

💬 Birth Mantra: “My body knows what to do. I surrender to the process.

2. Train Your Brain with Birth Affirmations

Your words have power. What you tell yourself during labour affects how you experience it. So, let’s make those thoughts work FOR you, not against you!

Try these powerful affirmations:
✔ “I trust my body and my baby.”
✔ “Each contraction is bringing my baby closer to me.”
✔ “I am safe. I am strong. I was made for this.”

Ways to use affirmations:
📌 Write them on sticky notes and put them around your home.
📌 Record yourself saying them and listen during pregnancy.
📌 Have your birth partner or doula whisper them to you during labour, or use headphones to get into the zone.

Do check out my Instagram at Doula.Jannah for more Birth Affirmations.

3. Visualize a Smooth & Peaceful Birth

Your brain doesn’t know the difference between a real experience and an imagined one. That means the more you visualize a calm and empowering birth, the more your mind believes it’s possible.

How to use visualization:
🌺 Imagine contractions as gentle waves, guiding your baby down.
🌺 Picture your cervix softening and opening like a blooming flower.
🌺 Envision holding your baby in your arms, feeling pure joy.

Why it works:

Your body follows what your mind believes—so start visualizing a smooth, confident labour now!

4. Breathe Your Way Through Contractions

Your breath is your best friend in labour. Deep, controlled breathing reduces stress hormones and keeps your muscles relaxed, making labour more manageable.

Try this simple breathing technique:
✔ Inhale through your nose for 4 counts
✔ Hold for 7 counts
✔ Exhale through your mouth for 8 counts (like a deep sigh)

Bonus Tip:

🌺 Keep your jaw loose and relaxed—a tense jaw = a tense cervix!
🌺 Try humming during exhalation to help your body stay relaxed and open.

5. Let Go of Fear & Trust Your Birth Team

Fear creates tension, and tension makes labour more painful. The antidote? Trust. Trust in:
✔ Your body’s wisdom—it was designed to do this.
✔ Your baby’s instincts—they know how to be born.
✔ Your birth team—your doula, midwife, or partner—is there to support you.

Ways to release fear:
🌺 Learn about birth so you feel informed, not afraid. Attend birth classes not attached to hospitals.
🌺 Journal your fears and rewrite them into empowering truths.
🌺 Talk to your doula or a trusted person about your concerns.

Mantra for labour: “I trust my body. I trust my baby. We are working together.”

6. Stay Present: One Contraction at a Time

It’s easy to get caught up in how long labour will last or how many contractions are left. But the secret to a calmer birth? Focusing ONLY on the contraction you’re in.

✔ Take one breath, one contraction at a time.
✔ Remind yourself: “I can do anything for one minute.”
✔ Celebrate small wins—each contraction is progress!

Your labour isn’t endless—it’s a series of moments. Stay in the moment, and you’ll handle labour like a champ. You can do this!

7. Be Open to the Journey & Stay Flexible

Birth is unpredictable—and that’s okay! A “perfect” birth isn’t one that goes exactly to plan; it’s one where you feel supported, confident, and empowered in your choices.

✔ Have a birth plan—but see it as a guide, not a script.
✔ Trust that you can handle whatever comes your way.
✔ Remember: The ultimate goal is a safe and positive experience for you AND your baby.

Mantra: “I embrace the unknown. I am strong, flexible, and ready.”

Lastly.... Your Mind is Your Superpower in Birth

Your mindset is one of the most powerful tools you have for labour. By training your brain, shifting your perspective, and using simple mental strategies, you’ll feel more in control and ready to meet your baby.

✨ You’ve got this, mama. You are strong. You are capable. You were made for this. ✨

Need more guidance? My birth preparation class covers pain management, mindset work, and real strategies for a smoother, calmer birth. Let’s get you ready to ROCK your birth experience!