While every pregnancy is unique, the trimesters of pregnancy have a natural progression that can be both exciting and challenging. The first trimester is well known as the time of ‘morning sickness’ which for many women should really be called ‘all day sickness’! The second trimester, if you’re lucky, can be a wonderful time of renewed energy, continuing exercise, work and just getting on with it!
It’s not often until the third trimester that pregnant women begin to focus on getting set-up for the arrival of the baby, known as ‘nesting’, and reality sets in - this growing baby inside your swelling belly will need to come out!
These days, for many pregnant women there are several options for:
● the type of birth you choose (or at least - plan for!)
● location of labour and birth (home, conventional hospital, birth centre or water)
● who supports you through your labour and birth (obstetrician, midwife, doula) and,
● the many painkillers available, if needed.
In many ways, these options have supported women to have the right to choose how they plan for the birth of their child. On the other hand, the cascade of intervention has increased. Whatever your choices are around the many aspects of the coming labour and birth, it’s important to prepare so that you feel physically, emotionally and mentally strong. This way, you have the best chance of having the labour and birth you wish for.
Focus on grounding, earthing and opening
To bring your beautiful baby into this world requires a focus on lowering and opening your energy, and your body will follow suit. We often look at birth as the baby coming ‘out’, however it is more about the baby ‘moving down’ then out. This can be seen through the natural physiology of birth preparation. As you venture further into the third trimester, your baby’s head and body start to move lower down into your pelvis, this is known as ‘engaging’. It’s a sign that you and your baby are getting ready. Once you’re into the full swing of contractions, and you’re often fully dilated, you begin to feel ‘bearing down’ contractions which is an intense need to push down into your bottom to help the baby down and out.
This natural pull toward Mother Earth is why many women across the world give birth in a squatting, standing or kneeling position as these positions support the need to bear down and allow your body to best open up. Allowing your energy to lower, will also help you to calm your mind, rein in your emotions and balance your hormones - thus, the important phase of ‘nesting’. The key, therefore, is during your third trimester spend time grounding yourself by:
● taking time out to calm your mind and emotions through activities that are relaxing (swimming, baths, gentle walks, reading, gardening, mindfulness - yes, go buy a colouring book, better yet - make something for the nursery!)
● keeping an eye on your stress levels (this raises your energy up toward your head instead of lowering, and can knock out the balance of hormones)
● spending time in a gentle and supported squatting position (prenatal yoga classes are wonderful for teaching this)
● meditation and visualisation focusing on a smooth, safe and joyful labour and birth
● practice breathing down into your body and sending your breath to where pain is so as to ease the sensation, and
● sit and fold baby clothes and blankets!
Build your team
An integrative approach to your health and wellbeing throughout pregnancy is vital. By ‘integrative’, I mean accessing both the mainstream medicine field just as much as kinesiology, acupuncture, naturopathy, osteopathy and yoga. Many women who come for kinesiology report that the ease, success and recovery of labour and birth came down to how physically, emotionally and mentally fit they were.
Pregnancy is quite a ride; one full of wonder, awe, anxieties, fears, tears and joys. Be gentle on yourself with how you’re feeling and know that somewhere, around the world there’s another woman (if not, many more) feeling just like you. If you’re feeling worried or anxious about labour and birth, if you would like to check in on your body, hormones, emotions or mental strength for pain, if you would like to check in on your baby to see if s/he needs anything, or if you would like to learn cool tips and tricks then come along to Live Well for some kinesiology. It’s all about team work for you and your baby.