Birth Story Hypnobirthing, Saint Albans (2025)

24/11/2025

SQUATTING POSITIONS FOR LABOUR: Did you know that a squatting position is one of the most physiologically effective labour positions? Not only does it work with active birth principles of keeping U.F.O (Upright, Forward & Open) but it also opens our pelvis, shortens the birth canal and creates more space in the pelvic inlet and outlet. Plus, for many women squatting positions can feel very natural to birthing women during labour and birth
Place your feet parallel & rooted flat to the floor, a straight spine and relaxed shoulders. This way your sacrum can lift and, in turn, create more space for baby and its journey down the birth path
BENEFITS OF A SQUAT POSITION
👶🏼 Pelvic Inlet Opening: Squatting, particularly with wide knees, can help widen the pelvic inlet, making it easier for the baby to descend and engage in the pelvis
⤵️ Work with Gravity: Squatting positions work with gravity to help the baby navigate down the birth path and rotate into the best position for birth
⏱️ Shorter Second Stage in Labour: Squatting can help the baby move down & out more quickly, potentially shortening the pushing, or as hypnobirthers call it, the birth humming phase
☑️ Sacral Movement: Keeping off the sacrum with an upright squat, rather than lying flat on our back, we can increase the pelvic outlet by 30%
✨ Cervical Relaxation: A deep squat position promote more efficient cervical dilation, relax the cervix and strengthen surges (aka contractions)
❌ Reduced Need for Interventions: Squatting in the second stage of labour may reduce the need for episiotomies and other interventions such as ventouse or forceps
3 SAFE SQUATTING TIPS
1️⃣ Keep Supported: Squatting can be challenging so tap into props such a wall, birthing stool, squat bar, chair or work with a supported or lap squat with your birth partner
2️⃣ Breathe Baby: Coordinate your breath with the squat, exhaling as you descend and inhaling as you rise
3️⃣ Listen To Your Body: Squats can help tiring - stop with any discomfort and modify position, remember to switch U.F.O positions every 20-30 mins in labour

20/11/2025

A feel good end to the week with a 5⭐️ review from Birth Story Hypnobirthing couple Craig & Amy
“Nicola is incredibly talented at imparting lots of knowledge about pregnancy and birth, but delivery it in such a calm and nurturing way that you feel educated and empowered. The breathwork techniques have been something we’ve not only practiced for birth, but we’ve carried through in day-to-day life and we find them invaluable. We were both very nervous about birth and pregnancy in general but Nicola at Birth Story has given us so much confidence. We recommend Nicola as everyone would benefit from her guidance and compassion”
If you’re due in 2026 and would love to eliminate fear for an empowered birth experience, SIGN UP for our one-to-one hypnobirthing course and you’ll access… . 💬 4 x 2 hour classes + 1 complimentary refresher class ahead of your EDD . 🎧 12 relaxation tracks, 1 post-birth healing track, 90 hypnobirth videos, programme handbook . 📱 24/7 teacher text service for UNLIMITED support upto and after the birth of your baby . 🤰🏽Membership to Birth Story online community . 📝 Birth plan templates  . 🎁 Welcome pack including positive affirmation cards, relaxation materials & silk eye mask
👶🏽 Suitable for ALL births including c-section, breech, twins, VBAC and scheduled inductions . BOOK YOUR CLASSES - 📧 email Nicola at birthstoryco@gmail.com or tap our bio link 🔝 to visit our website  . . . 

16/11/2025

Struggling to sleep throughout pregnancy? 😴 According to a poll by the National Sleep Foundation, 78% of women reported more disturbed sleep while pregnant than at any other time. From growing bump to bathroom runs, crampy legs to an increase in body temperature - sleep can be a challenge when snoozing for two
Sleep is hugely important in pregnancy as it not only allows the body to rest, repair and recharge but is also vital for our immune system and controls how our body reacts to insulin. Slumber is also key to soothing the subconscious and offers a great window of time for us to absorb new learnings, especially all those wonderful hypnobirthing tools!
6 TIPS TO GETTING A GOOD NIGHT’S SLEEP WHILST PREGNANT…
😴 START A BEDTIME ROUTINE: Soak in a warm bubble bath, set a soothing soundtrack or ease your mind & body with our Relax With Nature sleep hypnosis designed to relax your subconscious and ease you into state of slumber
🥣 EAT 3 HOURS BEFORE BED: If you can, try to eat 3 hours before your bedtime. Also aim for avoid foods which can bring on heartburn and acid reflux such as citrus, spicy and fried foods
📱PAUSE PHONE USAGE: We know it’s hard to stop that scroll but at least 1 hour before bed, ease off your phone. Blue light from mobile devices alters sleepiness and suppress the levels of sleep-inducing hormone melatonin
🛌 GET AS COMFORTABLE AS YOU CAN BE: Set the intention to be as comfortable as you can be. Focus on what your body is telling you and this will enable the subconscious to let go more easily and ease relaxation.
🌬BREATHWORK BEFORE BED: Stress affects our breathing and in turn creates tension in our body. Before bed, take a couple of minutes to unwind and unlock your muscles with our progressive relaxation Bond & Breathe breathwork
🌙 SET YOUR SLEEP ENVIRONMENT: A few of our fave buys to set a calm sleep space include a supportive pregnancy pillow, bump masks from , a spritz of dreamy lavender sleep spray & your trusty Birth Story sleep mask
Share your bedtime rituals in pregnancy for the best nights sleep👇🏻

12/11/2025

POWER OF THE SHOWER IN LABOUR 🚿 I often get asked by mums-to-be “what happens I can’t get straight into the birthing pool when I arrive at hospital or the birthing centre?” 💭 I always say - never under estimate the power of the SHOWER!
Many hospitals or birthing centres will have en suite bathroom facilities which means that if we can’t ease ourselves into a birth pool from the offset, we can use a shower to top up our oxytocin✨, keep our surges effective 〰️ and tap into the power of H2O to promote comfort (that’s hypnobirth speak for pain relief!)😊 Using a shower throughout labour several benefits…
🚿ENDORPHIN BOOST: The water pressure and heat running over your body during labour can feel wonderful is a quick and effective way to stimulate our endorphins - our ‘feel-good’ hormones and body’s natural pain relief
🚿WORKS WITH GRAVITY: A supported standing position in the shower not only ensures we’re ‘upright and forward’ but ensures we’re working with gravity to allow our baby to gently descend down the birth path
🚿ALLOWS BIRTH PARTNER INTERACTION: Many hospital shower heads are detachable, which would allow your birth partner to aim the water jet in the area that feels best - many women appreciate the pressure on their lower back to ease surge sensations.
🚿FLEXIBLE POSITIONS: Feeling tired? Why not try sitting on a plastic chair or birth stool in the shower or if you’re comfortable resting on your hands and knees to create a hammock for your baby and allow the pressure and the heat of the water to caress your back.
🚿MOBILE MAMA: Throughout labour we encourage movement and keeping active. Gentle swaying, dancing, hip rotations - all of these can be achieved within the space of a shower (just go slow to avoid slipping!)
🚿KEEPS US CALM: Don’t forget to dim the lights. Why not dot some flameless tea lights around the bathroom for a serene birth space and remember, bright lights spike our endorphins which can slow or stall labour and birth.
Did you use water during your labor or birth? How did it affect your experience?

30/10/2025

AM I DOING MY PELVIC FLOOR EXERCISES CORRECTLY? ✅ Did you know that your pelvic floor muscles weaken as early as 12 weeks in pregnancy? The pelvic floor is a hammock-like group of muscles that are located in the base of the pelvis and form the bottom of the “core”. They support and protect the bowel, uterus and bladder and together, with the other core muscles, they stabilise and support your pelvis and lower back. It’s vital that we create space in our routine for pelvic floor exercises as both a preparation for birth and postnatally
You can find your pelvis floor muscles next time you go to the loo 🚽 As you wee, try to stop the flow briefly. The muscles you use to do this are you pelvic floor muscles. Only do this ONCE to find the right muscles
HOW DO I EXERCISE MY PELVIC FLOOR MUSCLES?
1️⃣ Get as comfortable as you can be - lie, sit or stand with knees slightly apart
2️⃣ Squeeze in and tighten the muscles around your back passage as if you were thing to stop yourself peeing or passing wind
3️⃣ Breathe in as you squeeze in and tighten the pelvic floor muscles and then breathe out whilst relaxing the muscles
4️⃣ At first, try to do this exercise quickly
5️⃣ Then do it slowly, relax & repeat - holding the squeezes for for as long as you can before you relax - the aim is to try to hold an count for 10
6️⃣ Try to do 3/4 sets for 10 squeezes every day as your muscles get stronger - use routines such as brushing teeth as a reminder
THE DONT’S WHEN EXERCISING…
😑 Don’t hold your breath
🍑 Don’t clench your buttocks
🦵🏾 Don’t squeeze your legs together
🚾 Don’t practice every time you wee
❎ Don’t continue if you have pain - consult your midwife or doctor if exercises are painful
What are your top tips for practicing your prenatal pelvic floor exercises?

29/10/2025

FREE HYPNOBIRTHING TASTER ✨ Are you due to give birth in 2026? Thinking about hypnobirthing but not sure what it’s all about? We’re here to help! Join us for a FREE hypnobirthing taster on Sunday 30th November, 7-8pm (GMT). An ideal, inspiring and informative start to your hypnobirthing journey and great preparation for ALL births 👶🏻 Whether you’re planning a physiological birth, elective c-section or welcoming twins, sign up to discover how you can positively prepare for any kind of birth experience
In this 1 hour live online session, I’ll reveal how to build your basic hypnobirthing toolkit 🧰 From breathwork for labour to the science behind birth, how to make informed decisions and why a flexible birth plan is key. Round up with a mini hypnosis session and you’ll leave feeling calm, confident and even excited about your birth
WHAT DOES THIS SESSION COVER?
💭 What hypnobirthing is really about & how it works 🙇🏻‍♀️ How to eliminate birth fear
🧠 Busting myths and understanding ‘hypnosis’  🌬 Breathwork & relaxation techniques
📋 Shaping a flexible birth plan
✨ 10 minute mini relaxation session 🤰🏽What I cover on the full course
💬 Q&A with Birth Story founder & registered hypnobirth instructor Nicola Wilson
🎁 A gift to get your started on your hypnobirthing journey
HOW DO I SIGN UP? Simply email me at birthstoryco@gmail.com to secure your spot and to find out more details 📧 Be quick as spaces fill up fast! . . . 

24/10/2025

PUMPKINS SPICE & DATE ENERGY BALLS: Pumpkin season is well and truly here! If you’re expecting a tiny treat this Halloween, these Pumpkin Spice & Date Energy Balls are a quick birth snack to prepare & packed with dates to assist cervical ripening!
A powerhouse of nutrition and a pregnancy superfood, pumpkins boast a host of benefits to keep you and baby healthy from bump to birth…
🎃 POWERHOUSE OF VITAMINS: An excellent source of vitamins such as vitamin A, vitamin E, vitamin B-6, vitamin C, and minerals such as iron, potassium, copper, manganese, zinc and also low in sodium
🎃HELPS REGULATE BLOOD SUGAR: Pumpkin can help keep your blood sugar under control (goodbye gestational diabetes) thanks to the potassium and magnesium they contain
🎃 GOOD FOR DIGESTION: Rich in fibre, eating pumpkins can help relieve constipation that pregnant women often face due to hormonal changes
🎃 HEART HEALTH: High in potassium and vitamin C, pumpkins can improve heart health. The potassium and antioxidants can also have a positive effect on blood pressure
🎃 BOOSTING BABY’S DEVELOPMENT: Beta-carotene found in pumpkin contributes to the development of your baby - iron helps carry oxygen, zinc helps with brain development
🎃 IMMUNITY BOOSTING: From infection-staving vitamin A to keeping colds at bay with vitamin C, pumpkins, also packed with oodles of zinc, are brilliant at boosting our immunity
PUMPKIN SPICE ENERGY BALLS
INGREDIENTS
10-12 large medjool dates
90g rolled oats
25g toasted pecan halves
25g pumpkin puree
1 tablespoon pure maple syrup
1 tablespoon chia seeds or ground flaxseed
1 1/4 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon cloves
1 teaspoon vanilla extract
A pinch of salt
Desiccated coconut

METHOD
1. Soak dates in hot water for 10 minutes, drain and pat dry. Place in food processor and pulse into small pieces
2. Add all remaining ingredients to the processor and blitz to combine
3. Scoop, form into balls and roll with desiccated coconut. Refrigerate for up to 2 weeks or freeze for to 2 months

23/10/2025

C-SECTION RECOVERY TIPS: Be it an elective or emergency c-section, hypnobirthing can be used both for gentle birth preparation and to ease recovery ❤️‍🩹 A gradual caesarean birth recovery can take between 6-8 weeks. Just like birth, every mum has their own path for recovery, both physically & mentally. Our 🔟 c-section recovery tips are on hand to help you heal…
🤍 MANAGING PAIN: Our calming C-Section Recovery Hypnosis Track offers emotional support and with deep breathwork, alongside prescribed pain relief, for a restorative recovery
😴 REST: One word, but so important - it can be tough with a new-born to prioritise your own needs, but focus on getting enough rest, both physically and mentally to help aid healing
🩲 COMFY CLOTHING: Loose cotton clothing helps avoid incision irritation to super cosy lounge wear, we love adaptive maternity clothing
🧽 ASK FOR & ACCEPT HELP: From chores to cooking, use your bubble as your support network to help over the first 6-8 weeks at home
🍏 FRUIT & FIBRE: Aim to drink plenty of water (about 8 glasses a day) and eat plenty of fruit, vegetables & whole grains to keep any constipation at bay - which can increase discomfort near your scar
🛏 PILLOW TALK: Nursing pillows can be helpful for keeping pressure of baby off of your tender tummy when feeding & wrap it around your belly when you need to sneeze or cough for extra support. We love
🧼 INCISION CARE: Keep the incision area dry and clean and follow care instructions shared by your medical professional. Check regularly for signs of infection
👟GENTLE MOVEMENT: It’s important to keep mobile after having a c-section to help prevent the risk of blood clots - start small and slowly build up to a light walk
✋🏻SCAR MASSAGE: If advised all is safe, from 6 weeks onwards, you can begin to perform gentle c-section massages to heal your wound and ease scaring, try caesarean scar recovery kits
💬 EMOTIONAL WELLBEING: You’re not alone. Feeling isolated? Seek support from friends, family or local mums groups. Use your midwife check-ins to honestly share how you’re emotionally feeling

21/10/2025

“HYPNOBIRTHING COMPLETELY CHANGED MY MINDSET” ✨ Saffron swapped nerves for a newfound sense of calm to welcome her baby girl into the world. This is how hypnobirthing helped shaped Saffron’s positive birth story…
“Our experience with Nicola and hypnobirthing was truly incredible and something we will always be grateful for. From the very beginning, Nicola created such a calming and positive environment. She explained everything so clearly and gave us the tools and knowledge we needed to approach labour with confidence instead of fear.
Before starting the course, I was nervous about what labour would be like, but hypnobirthing completely changed my mindset. With Nicola’s guidance, I learned how to stay calm, grounded, and in control. By the time I went into labour, I felt totally relaxed and, amazingly, had no anxiety at all. The techniques Nicola shared made such a difference, and they allowed us to welcome our daughter into the world in the most positive way
One of the best parts was how involved my husband felt too. Hypnobirthing gave him the confidence to support me fully, and together we were able to create a really special, empowering experience. It wasn’t just about me giving birth—it was about us working together as a team, and that’s something we’ll always treasure
We honestly cannot recommend Nicola and her hypnobirthing course enough. She was supportive, knowledgeable, and so encouraging throughout the whole journey. Because of her, we now have such a positive birth story to look back on, and we feel incredibly lucky to have had her guidance. Thank you, Nicola—you were fantastic!”
START YOUR BIRTH STORY HERE 🤍 Browse and book your hypnobirthing course at birthstoryco.com or tap ‘contact’ to book your complimentary discovery call

01/10/2025

We’ve all seen the shows where a labouring woman’s waters break - the pop, gush and frantic race to hospital! 💦😮🏥 But did you know that only around 1 in 10 labours start with the waters breaking? If yours do, know that you can easily swap that ‘pop, gush and panic’ for ‘calm, control and confidence’ with a little hypnobirth help!
💧 WHAT DOES IT FEEL LIKE WHEN MY WATERS BREAK? You may feel pressure in the front with a popping sensation as it happens and a large gush of warm fluid or you may only notice a slow leak where the slightest trickle of fluid is felt. In both cases the release of fluid will be continuous.
💧5 THINGS TO DO WHEN YOUR WATERS BREAK…
😌 Keep Calm: Take a deep ‘Bond & Breathe’ hypnobirth breath to relax and reset yourself, pop on a sanitary pad to absorb the flow and then work through this handy acronym - COAT…
🌈 C - Colour of Waters : Is it clear, pink or green? If it’s green in colour, you need to make your way to your maternity hospital straight away. The green tinge can be from meconium, the baby’s first bowel movement has leaked into the waters.
👃🏻O - Odour: Is there an unpleasant smell from the waters around the baby? A strange smell from this water could be a sign of infection. The water around the baby has a very faint sweet smell but it’s not unpleasant.
🌊 A - Amount of fluid: Was there a little trickle or water or a massive gush?
⏰ T - Time: The clock starts from when the waters break. Once your waters break, your uterus is no longer the safe sterile environment it was and if your baby is in there more than 24 hours, the chance of infection increases
💧WHAT HAPPENS IF MY WATERS DON’T BREAK? Midwives can sometimes artificially rupture your membranes or babies can be born ‘en caul’ - still inside an intact amniotic sac which is rarity and happens in less than 1 in 80,000 births

💧WHAT ABOUT PREMATURE WATERS BREAKING? If your waters break before 37 weeks, this is called a preterm premature rupture of membranes. Contact your midwife as waters breaking early can increase risk of infection

Did your waters break in your labour?

25/09/2025

“I just wanted to say a huge thank you for all you have done for Dave and myself. Birth was challenging as my surges were so close together but I felt so calm throughout birth and the breathwork felt second nature. The techniques gave me the sense of control I really needed and the surge breathing got me through my labour. I only had a couple of chances to visit my relaxing place between surges but the image was so useful to deeply relax. I honestly don’t know how I would have managed if we hadn’t done the course! The support you gave us was invaluable, I can’t thank you enough. Contacting you was one of the best choices I’ve made!”
If you would love to feel calm, confident and in control of your birth like Steph & Dave - we’re here to help 🤍 Designed and shaped to your requirements, our courses will guide you through hypnobirthing and antenatal education, sharing how you can eliminate anxiety attributed to birth and by building a toolkit of relaxation, hypnosis & breathwork techniques which will allow you to embrace an empowered birth experience . SIGN UP for our 1-2-1 hypnobirthing course and you’ll access all of this… . 💬 4 x 2 hour classes + 1 complimentary refresher class ahead of your EDD . 🎧 12 relaxation tracks, 1 post-birth healing track, over 100 hypnobirth videos, programme handbook . 📱24/7 teacher text service for UNLIMITED support upto and after the birth of your baby . 📝 Guided birth planning session including templates to help you shape a flexible birth plan  . 🎁 Birth Story welcome pack including positive affirmation cards, birth comb, relaxation tools & silk eye mask . 👶🏽 Courses available for ALL births including elective c-sections, breech, twins, VBAC and scheduled inductions . NOW BOOKING 2026 COURSES - 📧 email me to book your course at birthstoryco@gmail.com or tap our bio link 🔝 to visit our website  . . . 

Birth Story Hypnobirthing

24/11/2025

20/11/2025

16/11/2025

12/11/2025

30/10/2025

29/10/2025

24/10/2025

23/10/2025

21/10/2025

01/10/2025

25/09/2025

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