Discover expert-recommended tools to mentally and physically prepare for childbirth.
We prep so much for babies—nurseries, baby showers, gear, you name it.
But what about preparing you for birth?
You’re the one doing the work. Your body, your mind, your heart. And while birth can be unpredictable, there’s a lot you can do to feel more ready, more confident, and more in tune with yourself.
Here are five of my favorite ways to prep your mind and body for birth—whether you’re weeks away or just starting to think about labor
1. Breathe Like You Mean It
Breath is everything in labor. It’s how we stay calm, focused, and grounded when things get intense.
Start practicing now. Try this:
- Inhale for 4 counts
- Hold for 4
- Exhale for 6
Do it during early contractions, or even while you’re brushing your teeth. Make it second nature. Try different techniques too, there are so many ways to breathe and they will change as labor progresses. Birth is 90% mental and your breathwork is step Numero Uno!
2. Move Your Body (Gently!)
You don’t need to run marathons—but moving helps so much. Try:
- Hip circles on a birth ball
- Cat-cow stretches
- Daily walks
Movement keeps baby well-positioned and helps your body get ready for labor. If you were an active person before you got pregnant, you most likely can keep up with that same level of activity! If you were not an active person, be gentle with your body and at least practice stretching.
*Please always consult with your doctor regarding physical activity during your pregnancy*
3. Picture Your Ideal Birth Space
Close your eyes and ask yourself:
- How do I want to feel while I’m giving birth?
- What does the space around me look like?
- Who’s there supporting me?
Visualizing your birth helps set the tone. It’s not about control—it’s about clarity and comfort.
4. Name Your Fears (and Then Let Them Go)
It’s okay to feel nervous. It’s okay to be scared. But fears love to live in the dark. Shine some light on them. Write them down. Talk to your doula or your provider. You’re not “bad at birth” if you feel afraid. You’re human—and you’re being brave just by exploring those feelings.
5. Build Your Support Circle
Who’s going to hold space for you? Remind you how strong you are? Protect your peace?
That might be your partner, your doula (hi!), a friend, or someone else—but know who they are before labor starts. Birth is a team sport, and you deserve a rock-solid team.
You don’t need to do everything—just start with one or two of these. Preparing for birth isn’t about checking boxes. It’s about showing up for yourself.
Craving more tools to prepare your mind and body for birth?
In my childbirth education class, we explore practical ways to prepare emotionally and physically—like breathwork, positions, birth plans, partner support, and what to expect at each stage of labor.
If you liked these tips, there’s so much more waiting for you.
Reach out to me with any questions or head over to my website to check out class pricing and availability. I’d love to support you through it.