Month: February 2023

Posted on by — Leave a comment

Free Pregnancy Checklist

You are pregnant! Congratulations. Now is the time to get organised. This pregnancy checklist is a gentle reminder of your options, recommendations and appointments…

WhatWhen
The recommendation is to start taking Folic Acid and Vitamin D supplementsAs soon as you found out that you are pregnant
Register with your community midwife. Check with your GP surgery on how to do that.Before week 7
Booking appointment (First appointment) with your community midwifeBetween 8-12 weeks
Get and sign your maternity exemption certificate (free prescriptions and dental appointments)At your booking appointment
Ask your midwife about Healthy Start Vouchers and check if you are eligibleAt booking appointment
First ultrasound offered (dating scan)Around 12 weeks
Second ultrasound offered (anomaly scan)Around 20 weeks
Book your antenatal classesBetween 12 and 22 weeks
Get your Mat-B1 certificate from your community midwifeBetween 22-25 weeks
If you are employed: Inform your employer in writing incl. your Mat-B1 certificate about your maternity leave plans If you are unemployed or self-employed: Find out if you’re eligible for Maternity AllowanceMust be 15 weeks before your due date – Between 22-25 weeks
Find out if you are eligible for a sure start maternity grantAround 29 weeks
Check out your local maternity services. See if you can book a visit or if they have a virtual tour…Around 30 weeks
Start writing your birth preferences and include some “what if…” options (birth plan)Around 30 weeks
Start packing your birth bagsFrom 30 weeks
Start practising your hypnobirthing techniques at least once a dayFrom 30 weeks
Arrange care plans for pets and older siblings or any other care commitmentsFrom 30 weeks
Create your important contact lists and contact preferences and share with your (birth) partner or doula (where applicable)From 32 weeks
Create your birth playlistFrom 34 weeks
Create your birth vision boardFrom 34 weeks
Create your birth affirmationsFrom 34 weeks

Contact your midwife or healthcare professional if you

  • think your contractions have started
  • feel that your waters have broken
  • experience any bleeding in pregnancy
  • feel a change in your baby’s usual movements
  • want reassurance about anything in your pregnancy

Download your free printable Pregnancy Checklist

My-pregnancy-checklist-1Download
Newsletter for expectant and new parents

Online Birth Preparation Course only £35!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enrol now
Posted on by — Leave a comment

How to use your birth ball

How can you use your birth ball for pregnancy, childbirth and during the early postpartum?

What is it?

A birthing ball is the same as an exercise or gym ball. The name “birth or birthing ball” refers to this specific purpose. A birth ball can help rotation while the you are sitting or when standing isn’t an option and a birthing stool isn’t available.

Why should I use one?

Using a birth ball to sit on strengthens your lower back, and improves your posture as your pelvis is better supported. This can help to prevent or ease lower back pain. Sitting upright helps your abdomen be a “hammock” for your baby and encourages them to settle into a more beneficial position for the birth (anterior position). For this to be most effective, start early, best before you get pregnant!

What is the best size for me?

The best size depends on your height. Ideally, your knees should be equal or slightly lower than your hips when you sit on it.

YOUR HEIGHTBALL SIZE (CENTIMETERS)
up to 163cm55cm (or inflate 65cm ball to 55-60cm instead)
164 to 173cm65cm
Above 173cm75cm

Ensure that you purchase a good quality ball which has a no burst (anti-burst) layer and has been pressure tested to support weights up to 300kg (47st).

What are the benefits of using a birthing ball?

  • Eases back pain and improves your ability to move around and stay upright.
  • Offers counter-pressure to your perineum
  • Gives excellent support when you’re squatting (holding on to it) or sitting on it, leaning over it….
  • Reduces pressure on your spine
  • Supports you to remain in an upright position. When upright, gravity increases the efficiency of your baby’s descent – supports a straightforward birth and may reduce the length of time you are in labour
  • Stimulates blood flow to the pelvic area, which increases blood flow to your uterus and placenta
  • May improve your baby’s position in utero
  • Helps open up the pelvic muscles
  • Can reduce the discomfort from contractions and therefore reduce tension, anxieties and fears

How and when can I use it?

Sit on it with your feet flat on the ground and apart.

During your pregnancy

Use your birth ball instead of a chair when sitting, when working, watching tv etc.

To bring on labour

Sit on your ball and do circular movements with your hips. This can help get your baby’s head into your pelvis and on the cervix. If your baby is back-to-back (posterior) check out Spinning babies for some exercises!

During labour and birth

During early labour, you can continue to sit on your birth ball. It offers great support and gives a good counter pressure to your slightly uncomfortable and possibly swollen vulva. Way more comfortable and supportive than a hospital bed or chair while supporting the birthing process!

You can also

  • Use it throughout all of your labour and birth to sit on
  • Lean over your ball during any part of labour while kneeling or standing. Place your ball on the bed or a chair/surface when leaning over it while standing.
  • Sit and rock on it in gentle circular or side-to-side or back-to-front
  • Standing, put the ball behind you against a wall. Lean into it and you can use it for a gentle massage
  • Standing, put the ball in front of you against a wall, and lean into it. You can use it support when rocking and leaning over slightly
  • Hold on to it for a supported squat
During the early postpartum and forever…

Continue to sit on your birth ball for comfort and support. Your baby, like any new baby, needs to be held. They have been in your womb for 10 months and are used to being squished and squashed, and rocked by your movements and heartbeat. Siting and gently rocking or bouncing on your ball while holding your baby can help you stay comfortable and your baby to calm.

Forever, always, anytime, your birthing ball will be a great place to sit to improve your posture, reduce, prevent or eliminate lower back pain. It’s fun, too!

Download your birth ball and peanut ball handout here.

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now

Sources and further reading:

Posted on by — Leave a comment

Can I use hypnobirthing during an induction?

Hypnobirthing during induction?

One of the most frequent questions before clients book my hypnobirthing classes is “Can I use hypnobirthing during an induction?” The answer is YES.

Hypnobirthing or mindful hypnobirthing is an invaluable skill during induction! In my opinion, mindful hypnobirthing techniques during an induction are even more important and useful than when having a straightforward birth experience! Since indcutions are becoming more and more common, more and more parents-to-be are wondering how to best face the change of plans…

Hypnobirthing tool during induction?

Inductions can be difficult because often you are “not ready” or your body and hormone levels aren’t quite there yet. Often, induction involves closer monitoring and potentially less privacy, which can slow down your oxytocin flow. Hypnobirthing can help you and your body to feel more ready to allow your oxytocin to flow more freely.

Hypnobirthing when induced? -

Oxytocin, the hormone of love, labour and lactation. Giving you contractions during labour. A “shy” hormone that your body releases when you feel relaxed, safe and loved.

Remember! Your hypnobirthing techniques are very versatile. When you are frightened about an induction, fight or flight may kick in, and your body may tense up and work against the induction process. However, if you are accepting of what is happening, use your techniques and work with the process it becomes a lot easier.

It is even more important for you to understand that if you have agreed to an induction, keeping yourself as calm as possible and focused on your breathing is likely to positively impact your and your baby’s well-being. Your decision tools, STARR (in Mindful Hypnobirthing) and BRAINS will help you navigate your informed choices. Educate yourself about your local options. Discuss them with your doula and care provider.

Try these affirmations to help you get “in the zone”. The product includes mp3s as well as scripts. You can also find out more about how to write your own affirmations here.

Prepare for your hypnobirthing induction

When you have practised your techniques and are mentally prepared to use your hypnobirthing techniques, you are conditioning your body to respond positively to cues in your environment such as music, smells (aromatherapy), touch, (mental) images… Practice is key for it to work! You can prepare by reading a book or more, attending a live class or doing an online course. Choose a practitioner whose voice, accent and tone you like and can easily relax to.

A strong, calm birth partner can make a huge difference in your empowered birth experience. Prep your partner. The better your partner understands how self-hypnosis or mindful hypnobirthing works, the more supportive they can be for you. Think about a doula or a friend or family member, who can support you and your birth partner!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now

I can help you prepare for your birth experience. Book your 1:1 birth preparation with me! Available in-person in Nottinghamshire, Lincolnshire and Leicestershire as well as online on zoom.

Hypnobirthing Workshops
antenatal Courses
Birth Partner Workshops
Birth Planning Session
Childbirth Preparation Online course (self-Paced)
Posted on by — 1 Comment

6 ways to include solo parents in antenatal classes

include solo parents in antenatal classes

When you’re used to facilitating your antenatal classes for couples, you might find solo parents attending daunting. So here are 6 ways or ideas on how to include solo parents in your antenatal classes.

Language

Watch your language. Take the solo parent’s lead. How do they introduce themselves to you and the group. Are they calling themselves single parent, sole parent, solo parent…? Mirror that language.

Self massage

It is always a good idea to facilitate and teach about self-massage and self-hypnosis. Here are some self-massage techniques…

Self-massage techniques to include solo parents in antenatal classes
Self-massage techniques to include solo parents in antenatal classes

Images

Include images of solo parents to your antenatal classes. Images of a single person in a labour and birth position, a mother or father holding their baby, etc. Check your visual aids to see if they include images of labouring people on their own. My positions for labour and birth poster as well as the cards include images of solo parents.

childbirth positions poster, labour and birth positions poster
Positions for Childbirth
resources for childbirth education

Storytelling

Include stories about solo parents you know (use their names with their consent only). You could say something like “A solo parent from a previous course found XYZ really helpful.”

Hypnobirthing

Hypnobirthing or self-hypnosis for birth is a very popular choice amongst solo parents. They regular practice of the techniques enables the birthing parent to be “in the zone” and focus on their body and baby.

Mindfulness

Just like hypnobirthing, mindfulness techniques have recently gained popularity especially with solo parents. The focus on the here and now, themselves, their body and their baby works wonders during labour and birth.

Inclusion of solo attendees as standard in your classes

Make the inclusion of solo parents to your antenatal classes something you do every time. Even if everyone in the room has a birthing partner, you never know if the birthing partner can make it to the birth. Explain to expectant parents, that there is like to be a time when the birthing mother/person/parent is on their own at least for a short time.

Sources and further reading

https://just-us-two.com/hypnobirthing-affirmations-for-a-beautiful-solo-mum-birth/

https://chloeleightonbulleid.com/blog/self-massage-techniques-for-pregnancy-amp-post-partum

Posted on by — 1 Comment

Top 9 Childbirth Affirmations

positive birth affirmations

Before I share my personal top 9 childbirth affirmations, I’d like to explain a little bit more about them.

What are affirmations?

Affirmations, aka positive affirmations, are phrases that you repeat to yourself over and over again to change your mindset. You can say them out loud our in your head. Receive them as part of treatment with your hypnotherapist or other therapist. Most commonly they help you to change a negative into a positive thought or negative into positive thinking.

Affirmations can help you feel more in control and empowered during your birth experience.

Affirmations can improve your ability to problem-solve and decision-making while under stress such as during labour and birth. Making the right decisions for you and your birth enables you to feel empowered while birthing your baby!

My top 9 affirmations for childbirth are:

positive birth affirmations
positive birth affirmations
positive birth affirmations
positive birth affirmations birth plan

Writing your childbirth affirmations

Remember, that our conscious and subconscious usually only process the key words. Words such as “don’t” or “no” get lost in the process. So rather than saying to yourself “I mustn’t forget to take my keys” say “I must REMEMBER to take my keys”. For example, if I ask you to NOT think about pink elephants, all you can do is think about just them, the pink elephants. The elephants in the room. So, when you are writing your affirmations for birth, remember to pick statements and trades that are true and important to you.

Now, you are all set up to write your affirmations!

I also have a hypnobirthing affirmation script (including recording) available from my shop. The script has room for your own affirmations and tick-boxes for the ones that you like!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now

Sources and Further Reading

NHS Wirral: https://www.wuth.nhs.uk/media/15191/the-hormones-of-birth.pdf

NICE: https://www.nice.org.uk/guidance/ng207

PLOS: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062593

SJIK Strada: http://www.sjik.stradapress.org/index.php/sjik/article/view/398

Posted on by — Leave a comment

Teaching about induction

Teaching about augmentation and induction of labour as part of childbirth education classes has become an essential topic. Expectant parents need to know the pros and cons, different options and reasons for the recommended induction of labour.

In my opinion, teaching about induction and augmentation of labour means to explore:

  • Common reasons for the recommendation, and why the recommendations are made, how important the reason is, what evidence there is to support the recommendation
  • Different options of for induction and augmentation, i.e. membrane sweep, drip, etc
  • Timeline of induction and augmentation of labour – what may be offered when and why
  • Options of “self-induction” – how can we encourage labour to start on its own?
  • Reputable sources of information to support informed decision-making (some are listed below)
  • Their Birthrights (Human Rights in Childbirth)
  • How to feel empowered once/if they’ve agreed to an induction (support, informed decision making, best for them and their baby in their individual situation…)
  • How to adapt their birth plan

Teaching about induction and augmentation of labour ideas

Discussion

Have a discussion in class about reasons, ways and pros and cons of inducing labour. My induction discussion prompt cards are a visual way to encourage expectant parents to discuss the topic. They are also available as ready printed version and both versions include full instructions including links and references.

Induction of labour - pdf
induction of labour cards

Timeline

Explore what methods of induction and augmentation may be offered/happening when, using one of my labour timeline banners.

timeline banner - induction and augmentation of labour

Informed Decision Making Game

One of my personal favourites is an informed decision making scenario game. This also works for teaching about induction and augmentation of labour! The way it works is that you start off with one scenario and give two or more options. Let participants choose one of the options. Each option/choice develops the story further. You’ll get different outcomes when making different choices. Some are choices others are chance as you roll a die or two. This is a fun way to explore how different choices may impact your birth experience. This game works in a in-person class, virtual class as well as for homework.

informed decision-making games for perinatal education
informed decision-making games for perinatal education

I also offer workshops on how to write and build your own interactive informed decision making game!

Teaching about induction of labour using visuals

To help include all different learning styles and your clients’ preferences use a mixture of visuals, taktile interactions as well as the written word! I have a range of visual learning aids ready printed as well as digital downloads available from my shop.

Posters

Childbirth Interventions Posters

I like to use posters and hang them up on the wall or in the windows during sessions. Posters support the information and retention during the course. I have created these beautiful posters on “self-induction” called “How to encourage childbirth/labour to start”. They are a very recent (2023) addition to my shop and classes and are very positively received by clients as well as birth workers!

teaching about induction of labour

Workbooks/Journals/Worksheets

I also provide my clients with a journal/workbook the workbook includes images and information about childbirth and infant feeding. They can take it home and recap and/or take notes during the workshop.

Antenatal Class Journal - Booklet for parents-to-be

I can also create personalised workbooks, activities, posters and powerpoints for you to fit your branding and content preferences. Please get in touch!

Sources and further reading: