7 Ways To Prepare For Birth | 3rd Trimester Easy Birth Prep

Summary

At 31 weeks pregnant, Bridget, a doula, childbirth educator, and mom of two, shares her holistic approach to preparing for birth. She emphasizes that birth is largely mental, encouraging mindset work alongside physical preparation. Bridget outlines seven strategies she uses: forward-leaning posture, birth ball use, iron-rich nutrition, probiotics for vaginal health, chiropractic care, prenatal exercise, and meditation with affirmations. Each practice supports optimal baby positioning, pelvic mobility, and emotional readiness. She also highlights resources like her free mini birth class, prenatal fitness program, and hypnobirthing workshop, helping expectant parents feel informed, empowered, and confident for a smoother, healthier birth experience.

Q & A

Why does Bridget emphasize mindset as being 90% of birth?

Bridget highlights that birth is largely mental because fear and tension in the mind can translate to more discomfort and complications during labor. A prepared and confident mindset helps guide the body through a smoother, healthier birth experience.

What is the purpose of forward-leaning positions during pregnancy?

Forward-leaning positions help prevent the baby from settling in a back-to-back (OP) position, which can make early labor longer and more uncomfortable. It encourages the baby's back to turn towards the front of the mother's body, facilitating easier passage through the pelvis.

How does using a birth ball benefit pregnant individuals?

Sitting on a birth ball helps keep the pelvis in a neutral position and maintains a long spine. It encourages mobility in the pelvis, counteracts static sitting, and supports optimal baby positioning for labor.

Why is eating iron-rich foods important before birth?

Iron-rich foods help build strong blood, reducing the risk of postpartum hemorrhage. They support healthy red blood cell levels, especially in individuals with historically low iron or platelet counts.

How can probiotics help during late pregnancy?

Probiotics support vaginal and gut health, which may help prevent Group B Strep (GBS) naturally. They also contribute to overall immune system support and balance in the body, benefiting both mother and baby.

What is the significance of chiropractic adjustments in pregnancy?

Chiropractic adjustments, especially from a Webster-certified chiropractor, help maintain spinal and pelvic alignment. This reduces discomfort, improves balance, and can contribute to a smoother, more straightforward labor.

What are the benefits of exercising with a prenatal fitness program?

A prenatal fitness program strengthens stamina, endurance, and pelvic stability. It also focuses on releasing the pelvic floor and creating balance and openness in the body, which can facilitate easier labor and birth.

How does meditation support birth preparation?

Meditation helps manage anxiety and tension by calming the nervous system. Using affirmations and deep breathing strengthens mental resilience, allowing the mind to lead the body in a positive and relaxed direction during labor.

What role do fermented foods play in pregnancy preparation?

Fermented foods like sauerkraut, kimchi, yogurt, and kefir support a healthy gut and vaginal microbiome. This contributes to overall wellness and may help prevent infections such as GBS.

Why does Bridget recommend focusing on both mind and body for birth preparation?

Focusing on both ensures a holistic approach: the mind provides confidence, relaxation, and guidance, while the body is physically prepared through posture, exercise, nutrition, and alignment. Together, this combination supports a safer, easier, and more empowered birth experience.

What is the purpose of taking one forward-leaning inversion per day?

The forward-leaning inversion helps shift the baby’s position from posterior to anterior, creating optimal alignment for entering the pelvis and potentially making labor more efficient and comfortable.

How can someone manage anxiety if they have limited quiet time during pregnancy?

Even brief moments, like shower time, can be used for deep breathing, meditation, and affirmations. Consistently practicing these techniques strengthens mental resilience and prepares the mind for labor despite a busy schedule.