Birth Story Hypnobirthing, Saint Albans (2026)

21/12/2025

5 PREGNANCY SELF-CARE TIPS FOR THE FESTIVE SEASON ♥️ Whilst the countdown to Christmas can fill us with excitement, for many us can also feel overwhelming with lists, last-minute pressies and long days. Be sure to swap chaos for calm with our 5 tips for surviving the festive period when pregnant…
⏳GO SLOW: if you’re feeling PJs and Christmas movies over parties and plates of turkey - that’s okay! Listen to your body and schedule time for naps and early nights. It is perfectly fine to decline invitations or leave parties early if you are feeling exhausted - putting you and baby first is paramount
🍽️ GRAZE ON GOODNESS: Festive indulgence and rich foods can play havoc with heartburn, so graze on goodness this festive season. Remember whilst that cheeseboard may appeal, avoid mould-ripened soft cheeses like Brie, Camembert and Danish Blue. Pass on pâtés and uncooked cured meats - salami, prosciutto, chorizo and pepperoni
🤗 SAY YES TO HELP: This year it’s okay to swap peeling sprouts for soaking in a bubble bath, delegate the dishwasher stacking to a loved one and if you’re welcoming visitors over it’s okay to ask them to lend a helping hand. We all find it hard to ask for help but it’s okay to ask from time to time as your journeying through your pregnancy. When baby is here, help from family and friends will be welcomed with open arms!
🧘🏽‍♀️ EASY EXERCISE: Balance those lazy Twixmas lie-ins with a little gentle exercise - a leisurely walk in the crisp winter air, gentle yoga or an invigorating swim can help ease achey pregnancy muscles, minimise seasonal stress and boost our feel-good endorphins. Plus, be sure to tap into that all important connection between breath, body and baby to keep calm and relaxed over the Christmas break
🦠 HEALTH & HAPPENS : With winter bugs doing the rounds, top up your immune system. Line up local out-of-hours doctors numbers if you have any concerns about your or your baby’s health. Save your midwife and maternity unit’s number to your and your partner’s phone just in case
Remember, savour those festive moments and know your best present is soon to come! 👶🏻 What’s your top tip for surviving Christmas when pregnant?

18/12/2025

There’s been much discussion over the past 24 hours about how caesareans have overtaken vaginal births in England for the first time. The ‘too posh to push’ and ‘how Britain gave up on natural births’ headlines soon followed. Please don’t let these stories panic you - we’re here to help 🤍 At Birth Story Hypnobirthing we not only educate expectant parents on ALL birth paths, but prioritise there’s no such thing about a perfect birth - it’s supporting a ‘safe and right birth on the day’, be it physiological or caesarean
Here’s how our hypnobirthing courses can help you feel calm, confident and in control of ANY birth experience…
✨FEEL EXCITED THROUGH EDUCATION - Less unknowns, more understanding. Be it a physiological or c-section, hypnobirthing allows you & your birth partner feel educated and excited about birth. Through informative and inclusive sessions you’ll learn how your body, brain and baby can work together to unlock the right birth experience for you
✅KNOW YOUR CHOICES - You are in control of your birth and knowing the choices available to you from pregnancy to parenthood is key. Understanding sweeps to birth spaces, stages of inductions to making informed decisions, placenta delivery to postnatal plans, promoting comfort to golden hour preferences - this is just a taste of the topics
📝POWER OF PREFERENCES - It’s all about having a FLEXIBLE birth plan, one that protects you both practically & emotionally during and after birth. We will guide you how to shape up a birth plan, for both a physiological & caesarean, that factors in contingency enabling you and your birth partner to make confident decisions even if curveballs arise
☺️RELEASE YOUR FEARS - Hypnobirthing allows us to recognise fears associated with birth then cathartically let them go. Embrace fear release exercises and tools to take charge of positive thought allowing you to feel empowered ahead of any birth
💬 SAFE SPACE - From 1st to 4th trimester - we offer a safe space for both you and your birth partner. We want our courses to not only offer a source of learning but be a safe space to speak and seek solace. Plus, with our 24/7 teacher text service - you’re never alone

17/12/2025

EATING DATES FOR LABOUR PREP: Not only are dates a scrumptious seasonal snack but also a great natural nudge for encouraging spontaneous labour 👶🏻 With only 5% of babies actually arriving on their estimate due date, if you’re still waiting to meet your mini one this Christmas and looking to support your body for labour - why not give the humble date a try…
Famed for their oxytocin-like effect, eating dates late in pregnancy has been said to help stimulate uterine surges (aka contractions). Dates can also influence the estrogen and progesterone hormones to help to prepare the uterus and cervical ripening and encourage a shorter initial phase of labour ⏱️(mean of 510 minutes vs. 906 minutes)
When should I start eating dates in pregnancy? 🤰🏻 It’s often recommended to eat around 6-8 per day from 36 weeks in the pregnancy* Sounds a lot right? If the thought of dates aplenty straight out of the pack doesn’t appeal, try this insanely good PB&J Date recipe….
1️⃣ Grab a handful of medjool dates, slice down the centre and de-stone
2️⃣ In the cavity of the date, use a teaspoon to stuff generously with gorgeously gooey nut butter -we love crunchy almond butter or dark roast peanut butter
3️⃣ Spoon on-top a little good quality raspberry jam
4️⃣ Finish with a smatter of dark chocolate chunks or a sprinkle of puffed quinoa
Did you use dates at the end of your pregnancy for a natural nudge?

15/12/2025

Looking for a meaningful Christmas gift that truly supports a mama-to-be? 🎁 This year, give the gift of calm, confidence and positive birth preparation with a Birth Story Hypnobirthing Course Gift Card
Hypnobirthing is about more than birth techniques, it helps parents feel educated, empowered and excited as they prepare for one of life’s biggest moments ✨ Whether you choose to treat a full 4 week one-to-one course or intensive refresher, Birth Story Hypnobirthing courses will leave expectant parents feeling relaxed and ready for any birth. Every course shapes a positive birth toolkit brimming with breathwork techniques, birth partner roles & responsibilities, pre/postnatal knowledge to shape a flexible birth plan and practical tools to power a positive mindset from bump to birth
Start your loved ones on their birth story, simply email us at birthstoryco@gmail.com to arrange the perfect present for parents-to-be this festive season

08/12/2025

LABOUR & THE LOO: Say hello to the dilation station AKA the toilet! 🚽 The good ol’ lavatory may not be the first spot you think of when it comes to comfortably resting during labour, but I like many expectant mamas naturally gravitated towards the loo when working through my labour.
OK sounds a bit strange, but let me share 5 fascinating reasons why sitting on the loo is actually beneficial in labour…
↗️UPRIGHT & FORWARD: Working with gravity is key in labour, we want to keep an upright, forward and open position and sitting on the loo does just that.
👶🏻SQUAT & SPACE: Alongside resting in a UFO position, sitting on the toilet puts you in a supported squat with your knees being lower than your hips. When we squat this opens our pelvis by 30% helping baby engage and move gently down the birth path
🧘🏽RELEASE & RELAX: For years we’ve been conditioned to relax and release when sitting on the toilet. Sitting on the loo during labour will help relax your pelvic floor muscles thus releasing tension and resistance against your babies rotation and descent
🕯 PEACE & PRIVACY: A visit to the WC is a private moment and one which offers peace. Remember when our subconscious feels safe, we relax more easily and our oxytocin and endorphins flow freely. Dim those lights, close the door and take a moment to breathe through those surges in comfort
🧻BOWELS & BIRTH: It’s essential that we wee regularly when working through our labour (a full bladder can hinder baby’s exit). Being on the toilet can encourage mum to pass urine more comfortably and frequently
✨TOP TIP: If you’re uncomfortable sitting forward facing, why not straddle the toilet, rest your head on a few pillows and allow your partner to work with soothing strokes on your lower back
Not so silly sounding now right! Did you spend your time in labour on the toilet?

03/12/2025

SCARLETT & BEN’S BIRTH STORY: Starting December with a gorgeous birth story from Scarlett & Ben ✨ Their baby girl was calmly welcomed after a 3 hour active labour and physiological birth powered purely by hypnobirthing breathwork & confident coaching from birth partner Ben. Journeying through the majority of latent labour at home (even making mince pies mid-surges!), Scarlett arrived hospital at 6pm and 4cm dilated. After initial checks, waters spontaneously breaking and dilation accelerating, by 9pm baby girl was hypnobirthed confidently into the world 🩷
This is what Scarlett & Ben shared about their hypnobirthing experience… “We are so grateful for everything you taught us. More than anything, you gave us a deep sense of confidence going into labour and birth. You provided us with the tools to understand the process, stay grounded, and support one another through such a special moment
Ben’s role felt incredibly important thanks to you. The guidance and reassurance you gave him meant he knew exactly how to keep me calm, empowered, and supported — something many partners worry they won’t be able to do. Because of this, we felt so connected as a team, and it genuinely brought us even closer as a couple
Thank you for helping us approach birth with knowledge, positivity, and strength. We couldn’t be more grateful”
If you’d love to positively prepare for birth and welcome your little one in 2026 with calm and confidence 👶🏻 SIGN UP for a Birth Story 1-2-1 hypnobirthing course by emailing Nicola at birthstoryco@gmail.com

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?

Birth Story Hypnobirthing

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