Month: February 2023

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Free Pregnancy Checklist

You’re pregnant – congratulations! Now’s the time to get organised. This pregnancy checklist is a gentle reminder of your options, recommendations and appointments in the UK.

WhatWhen
Start taking folic acid and vitamin D supplements, as recommended by the NHSAs soon as you find out you’re pregnant (ideally before)
Register with your community midwife – ask your GP surgery how to do thisBefore 7 weeks
Booking appointment (your first appointment) with your community midwifeBetween 8 and 12 weeks
Get and sign your maternity exemption certificate (free prescriptions and NHS dental care)At your booking appointment
Ask your midwife about Healthy Start and check whether you’re eligibleAt your booking appointment
First ultrasound scan offered (dating scan)Around 12 weeks
Second ultrasound scan offered (20-week screening scan)Around 20 weeks
Book your antenatal classesBetween 12 and 22 weeks
Get your MAT B1 certificate from your community midwifeFrom 20 weeks
If you’re employed: tell your employer about your maternity leave plans in writing, including your MAT B1. If you’re unemployed or self-employed: check whether you’re eligible for Maternity AllowanceAt least 15 weeks before your due date (around 22–25 weeks)
Check whether you’re eligible for a Sure Start Maternity Grant (England, Wales and Northern Ireland)From 29 weeks
Find out about your local maternity services – can you book a visit or take a virtual tour?Around 30 weeks
Start writing your birth preferences (birth plan), including some “what if…” optionsAround 30 weeks
Start packing your birth bagsFrom 30 weeks
Practise your hypnobirthing techniques at least once a dayFrom 30 weeks
Arrange care for pets, older siblings and any other commitmentsFrom 30 weeks
Create your list of important contacts and how they’d like to be contacted, and share it with your birth partner or doulaFrom 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 maternity unit if you:

  • think your contractions have started
  • think your waters have broken
  • have any bleeding in pregnancy
  • notice 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

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
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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 birth (or birthing) ball is the same as an exercise or gym ball – the name simply refers to how it’s used. A birth ball can help your baby rotate while you’re sitting, or when standing isn’t an option and a birth stool isn’t available.

Why should I use one?

Sitting on a birth ball strengthens your lower back and improves your posture, as your pelvis is better supported. This can help prevent or ease lower back pain. Sitting upright lets your bump act as a ‘hammock’ for your baby and encourages them to settle into a better position for birth (anterior). For the best effect, start early – even 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!

Circular hip movements on a birth ball
During labour and birth

In early labour, you can keep sitting on your birth ball. It offers great support and gentle counter-pressure to your sensitive, possibly swollen, vulva – far more comfortable than a hospital bed or chair, and it supports the birth process too!

You can also

  • Sit on it throughout labour and birth.
  • Lean over it at any stage of labour, kneeling or standing. When standing, put the ball on the bed or another surface to lean on.
  • Sit and rock gently – in circles, side to side, or back and forth.
  • Stand with the ball behind you against a wall and lean back into it for a gentle massage.
  • Stand with the ball in front of you against a wall and lean into it for support while rocking.
  • Hold on to it for a supported squat.
During the early postpartum and forever…

Keep sitting on your birth ball for comfort and support. Like any newborn, your baby needs to be held. They’ve spent nine months in your womb, used to being squished, squashed and rocked by your movements and heartbeat. Sitting and gently rocking or bouncing on your ball while holding your baby can help you stay comfortable and help your baby settle.

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!

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:

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Can I use hypnobirthing during an induction?

Hypnobirthing during induction?

One of the questions I’ve been asked most often is: “Can I use hypnobirthing during an induction?” The answer is YES!

Hypnobirthing (or mindful hypnobirthing) is an invaluable skill during an induction. In my opinion, hypnobirthing techniques are even more important and useful during an induction than during a straightforward birth! As inductions become more and more common, more parents-to-be are wondering how best to face a change of plans.

How can hypnobirthing help during an induction?

Inductions can be challenging because your body and hormone levels often aren’t quite ‘ready’ yet. Induction usually involves closer monitoring and potentially less privacy, which can slow down your oxytocin flow. Hypnobirthing can help you and your body feel more ready, allowing oxytocin to flow more freely.

Hypnobirthing during induction

Oxytocin is the hormone of love, labour and lactation. It gives you contractions during labour, and it’s a ‘shy’ hormone that your body releases when you feel relaxed, safe and loved.

Remember! Your hypnobirthing techniques are very versatile. If you’re frightened about an induction, your fight-or-flight response may kick in, and your body may tense up and work against the process. But if you can accept what is happening, use your techniques and work with the process, it becomes a lot easier.

It’s especially important to know that, once you’ve agreed to an induction, staying as calm as possible and focusing on your breathing is likely to have a positive effect on your and your baby’s wellbeing. Decision tools such as STARR (from Mindful Hypnobirthing – affiliate link) and BRAIN will help you navigate your informed choices. Learn about your local options, and discuss them with your doula and care provider.

Affirmations can help you get ‘in the zone’ – find out how to write your own affirmations here, or download my free positive birth affirmations.

Preparing for a hypnobirthing induction

When you’ve practised your techniques and are mentally prepared to use them, you condition your body to respond positively to cues in your environment, such as music, smells (aromatherapy), touch and mental images. Practice is key! You can prepare by reading a book or two, attending a class or taking 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 to an empowered birth experience, so prepare your partner too. The better they understand how hypnobirthing works, the more they can support you. You might also consider a doula, friend or family member to support you both. Read more in Teaching about induction.

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
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6 ways to include solo parents in antenatal classes

include solo parents in antenatal classes

If you’re used to running antenatal classes for couples, having solo parents attend can feel daunting at first. Here are six ways to include solo parents in your antenatal classes.

1. Language

Watch your language and take the parent’s lead. How do they introduce themselves to you and the group – as a single parent, sole parent, solo parent…? Mirror their language.

2. Self-massage

It’s always a good idea to teach 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

3. Images

Include images of solo parents in your classes – a single person in a labour or birth position, a mother or father holding their baby, and so on. Check whether your visual aids show people labouring on their own. My positions for labour and birth poster, cards and printable flashcards all include images of solo parents.

Childbirth positions poster
Positions for childbirth
Resources for childbirth education

4. Storytelling

Share stories about solo parents you’ve supported (only using their names with their consent). For example: “A solo parent on a previous course found XYZ really helpful.”

5. Hypnobirthing and mindfulness

Hypnobirthing (self-hypnosis for birth) is a very popular choice with solo parents. Regular practice helps the birthing parent get ‘in the zone’ and focus on their body and baby. Mindfulness techniques have also become increasingly popular, especially with solo parents – focusing on the here and now, themselves, their body and their baby works wonders during labour and birth. See also The Importance of Teaching Solo Labour Skills.

6. Include solo skills as standard

Make including solo parents something you do in every class. Even if everyone in the room has a birth partner, you never know whether that partner will make it to the birth. Explain to expectant parents that there is likely to be a time – even a short one – when the birthing parent is on their own.

Further reading

Chloe Leighton-Bulleid: Self-massage techniques for pregnancy and postpartum

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Top 9 Childbirth Affirmations

positive birth affirmations

Before I share my personal top 9 childbirth affirmations, let me explain a little more about them.

What are affirmations?

Affirmations (or positive affirmations) are phrases you repeat to yourself again and again to change your mindset. You can say them out loud or in your head, or hear them as part of a session with a hypnotherapist or other therapist. Most commonly, they help you turn negative thoughts into positive ones.

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

Research suggests self-affirmation can improve problem-solving under stress – such as during labour and birth – which supports informed decision-making. Making the right decisions for you and your birth helps you feel empowered as you birth your baby!

My top 9 affirmations for childbirth are:

Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations
Positive birth affirmations

Writing your own childbirth affirmations

Remember that our minds tend to process only the key words – words like “don’t” or “no” get lost. So rather than telling yourself “I mustn’t forget my keys”, say “I must REMEMBER my keys”. If I ask you NOT to think about pink elephants, all you can think about is… pink elephants! So when you write your birth affirmations, choose positive statements that feel true and important to you.

Now you’re all set to write your affirmations! Need inspiration? Download my free positive birth affirmations.

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: The Hormones of Birth

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

PLOS ONE: Self-affirmation improves problem-solving under stress

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

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Teaching about induction

Induction and augmentation of labour have become essential topics in childbirth education. Expectant parents need to know the pros and cons, the different options, and the reasons why induction may be recommended. In my opinion, teaching about induction and augmentation means exploring:

  • Common reasons for recommending induction: why it is recommended, how important the reason is, and what evidence supports it
  • The different methods of induction and augmentation, e.g. membrane sweep, pessary, breaking the waters, the drip
  • The timeline of induction and augmentation – what may be offered, when and why
  • “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 rights in childbirth (see Birthrights)
  • How to feel empowered if they agree to an induction (support, informed decision-making, what’s 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, which works brilliantly for teaching about induction and augmentation too. You start with a scenario and offer two or more options. Participants choose one, and each choice develops the story further, leading to different outcomes. Some outcomes depend on choices and others on chance, with a roll of a die or two. It’s a fun way to explore how different choices may affect the birth experience, and it works in person, online and as homework. You might also like my My Birth Story dice game.

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

Teaching about induction of labour using visuals

To suit different learning styles and preferences, use a mix of visuals, tactile activities and the written word! You’ll find a range of ready-printed visual aids and digital downloads in my shop.

Posters

Childbirth Interventions Posters

I like to hang posters on the walls or in the windows during sessions – they reinforce the information and help with retention. My induction of labour posters come as a PDF plus editable PowerPoint and Google Slides. Posters on “How to encourage labour to start” (pictured below) are always very well received by parents and birth workers too.

teaching about induction of labour

Workbooks/Journals/Worksheets

An antenatal class journal/workbook with images and information about childbirth and infant feeding is a lovely take-home resource. Parents can make notes during the class and recap at home.

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: