04/09/2025
During labour & birth mindfulness practices have been shown to lower our perception of pain , fear, and increase our feelings of having our preferences respected even when birth gets intense and plans fall apart.
Some mindfulness tools you might like to try:
1. Practice noticing, not fixing.
When you notice fear or tension, notice where that feeling lives in your body or what story is playing in your mind. Rather than reacting you are aware of what is happening your body.
2. Model breath with your whole body.
Instead of telling yourself “Just breathe,” teach your support person to slow their own breath and become your mirror. You will be able to follow along by coping them and can help your nervous systems to co-regulate.
3. Use a scale to name intensity.
Ask, “On a scale of 1–10, where are you now?” Then, “What helps you move down just one number?” You are reframing by coping in the moment—not a passing or failing a test.
If you practice these mindfulness skills outside of your labour and birth as a team, its likely you will be able to use them efficiently as coping practices when you really need them !
