How Yasemin prepared for Labour - her top tips!

× PREPARING FOR LABOUR  ×

The thought of labour can be a bit scary for some women but there are some things you can do to prepare for a positive labour experience! I had an amazing labour experience and I wanted to share some of the things I did to prepare me for labour, and keep me fit during pregnancy.  

Remember every pregnancy and labour is different - but I hope there's something helpful here for you too.

*Please note: recommendations are based on my own personal experience please always seek medical advice from your own obstetrician/doctor before trying something new. 

1. PILATES

(of course Pilates is number 1 !) 

One of the reasons I'm so in love with Pilates is because it's the only form of exercise that we (you, me, anyone, everyone) can do at any stage of life. It’s the only form of exercise that stays part of my lifestyle/routine pre, post and during pregnancy.  

It's one of the safest forms of exercises to do while pregnant. And although you may need to break up with other forms of exercise, Pilates can stay because it can be modified to suit your needs throughout your pregnancy. Not only can it stay, but it’s generally the form of exercise recommended for pregnancy by health professionals. 

Pilates will keep you fit and strong during pregnancy and is great for preparing you for labour and beyond too. In Pre-natal/Pregnant friendly Pilates we particularly focus on exercises that are important for preparing for labour like breathing techniques and strengthening the pelvic floor muscle. The benefits are infinite and include staying strong during pregnancy and for labour, and assisting with a quicker recovery after birth. 

Read more about the benefits of Pilates during Pregnancy here.

2. BREATHE

I feel like I need a whole separate post on this, because BREATH is EVERYTHING. As Joseph Pilates said "above all, learn how to breathe correctly". Breathing correctly is absolutely a game changer during labour. Learning breathing techniques is important to help relax your body, calm your mind, get you through contractions and help you push baby out. 

I do a lot of breath work in my Pilates classes and all that practice to learn how to breathe with intention definitely helped me during labour! 

My prenatal clients always say to me, "Yas, I could hear you throughout my labour telling me how to breathe and it helped me so much" and that's probably the best feedback I've received. 

The hypnobirthing breathing technique "up breathing" and "down breathing" is very similar to the Pilates balloon breathing and helped me immensely during my labour - an absolute MUST HAVE technique in your labour tool kit. 

3. STAY ACTIVE

It's normal to feel very tired and lethargic during pregnancy, but when you can it's important to move your body. It could be a walk around the block, light stretches at home, or you may feel good enough to keep up with your usual fitness routine. 

 
During my first pregnancy I was really sick up until the 4-month mark so I didn’t exercise during my first trimester. Once I felt good enough to get back into it, I picked up my usual fitness routine which, at that time, included weekly Pilates, Body Pump, Cycle and strength training with a personal trainer. I continued that until about 37-38 weeks and then started to nest. 

With my second pregnancy my only form of exercise was Pilates and I found Pilates alone incredible for my pregnancy - plus running around with my toddler! I felt really strong, and lean, throughout my pregnancy thanks to Pilates, and I was able to continue Pilates all the way up until I gave birth, around 39 weeks pregnant. When I started my post-partum recovery/fitness journey I got right back into Pilates, and again didn’t add any other type of training in because I felt Pilates met all my needs. (I’ll write something about this too in another post, because it deserves to be mentioned!)

4. READ

Be informed! Find resources, read, and build your knowledge. I was really nervous going into labour with my second pregnancy due to all the Covid-19 restrictions and very limited appointments, I felt like I needed to take the steps to inform myself.  (I was pregnant for most of 2020 and during several (long) lockdown periods in Victoria).

Know about the different stages of labour, understand your options and your rights. 

It's important to have an idea of the way you want your labour to play out and what interventions you're okay with. You have the power to make informed decisions. Remember there's no right or wrong way to give birth.  And even thought things may not always go to plan, know that that is okay too,  and understanding your options throughout the process is vital. 

I read "Hypnobirthing, Practical Ways to Make Your Birth Better" by Siobhan Miller and I honestly cannot recommend it enough. I only picked it up two weeks before I gave birth and I cannot believe how much it helped change my mindset. It helped me feel empowered to make certain decisions during my labour. It helped me feel calm and positive. It's full of heaps of great tips and tools for your labour tool kit - like the breathing! 

5. Food to prepare for Labour 

Dates - studies have shown that eating dates in late pregnancy can increase cervical ripening, reduce the need for a medical labour induction, and have a positive effect on postpartum blood loss. They're also a great snack during labour for an energy boost. Not to mention they're full of nutrients like iron, folate, vitamin k, potassium - all super important for pregnancy. 

Raspberry Leaf Tea - is a uterine tonic. It strengthens your uterus and prepares your body for labour. And it tastes yummy (it's caffeine free!). Usually recommended to drink in the last few weeks of the third trimester. 

Add “food for labour” to your research! 

6. SUPPORT NETWORK

So important! It can be health professionals, fitness professionals, friends and family. Whoever you need to help support you mentally and physically. People who are uplifting, shower you with love, can share knowledge with you, and have your best interest at heart. Think personal trainer, Pilates teacher, osteopath, naturopath, doula etc. The more support you have, the better!

What tips would you add to the list?