10 Things I’ve Been Doing to Prep for Childbirth: A Yoga Teacher’s Guide
My partner and I, living our maternity photoshoot dreams.
Hi beautiful friend,
At 34 weeks pregnant, I really am on the home stretch now.
The first half of my pregnancy seemed to go so slowly, waiting patiently to start showing, to feel those first few kicks. But wow, the second half has flown, and I can hardly believe in just a few short weeks we will be welcoming our little darling into the world.
Of course, that also means that in just a few short weeks, I’ll be giving birth - something I know many women fear (and truthfully, I did too at first).
Thanks to shows like One Born Every Minute and some pretty lacking sex-ed classes (at least they were 20 years ago), it’s no surprise that so much fear surrounds childbirth. When almost every TV birth shows screaming, tears, and dramatic threats to never let your partner near you again - what else are we meant to think?
But here’s the thing: I am choosing to reclaim my birth experience. I want to feel strong, empowered, and connected to this incredible rite of passage - something women have been doing for thousands of years. I want to meet the intensity, dig deep, and trust that I can do this.
So, over the past couple of months, I’ve started weaving in gentle rituals and practices that make me feel more prepared - not in a rigid “checklist” way, but in a soft, supportive way that connects me to myself, my baby, and the journey ahead.
Here are 10 things I’ve been doing to prep for childbirth:
1. Breathing Techniques
Breath is an anchor I return to, both on and off the mat, so it makes sense that it has been a central part of my birth prep.
I’ve been practicing yoni breathing (inhale, lift the pelvic floor - exhale, deeply relax) which helps me both strengthen and release those muscles. Understanding what a relaxed pelvic floor feels like is just as important as building strength, especially for helping prevent tears.
I’ve also been practicing big, cleansing sighs - inhaling through the nose, big sighs out through the mouth - as preparation for “breathing baby down.” I’ve decided that the old “purple pushing” method (chin to chest, holding your breath and straining) is not going to be part of my birth story.
2. Yoga
I’ve been practicing yoga on and off for years, so I am able to tap into that calm feeling with ease - a place I know I will need to find during labour.
I’ve been carving out a few minutes each day to gently stretch, move, and ground at home to ease all of the pregnancy aches and pains. I’ve also been attending a pregnancy yoga class each week with the lovely Lisa from Yoga Bellies - not only do we get an hour of gentle yoga and relaxation, she also ends the class with a group discussion on things like pain relief, the fourth trimester, golden hour with baby and so much more. It’s been so helpful for a first pregnancy!
3. Learning
Knowledge is power - especially when it comes to childbirth. I’ve been diving into books, podcasts, and resources about labour, birth, and the choices we get to make along the way (it’s a rabbit hole once you get started).
The more I learn, the more confident I feel about being able to make informed decisions in the moment.
I’ve also realised how little I knew about my own body - things like where the cervix actually is, the difference between the vulva and vagina, or what the perineum really does. I’m 29 and only just piecing it all together! It has made me realise just how much school education lets us girls down.
4. Journaling
I was gifted the most beautiful pregnancy journal from Innerspace Wellbeing, and I’ve been writing in it regularly. The prompts invite me to reflect on the kind of birth I’d like to have, the mother I want to be, what has empowered me, and what has challenged me during pregnancy.
It’s been a beautiful partner throughout pregnancy - and something I know I’ll look back on with gratitude.
5. Rest
This one has been huge for me. At seven months pregnant, my body is reminding me daily that slowing down is not a weakness - it is inner strength.
I’ve been learning how to rest without guilt. To nap. To pause. To just be. My MomCozy pillow has been a game-changer for this, making it so much easier to get comfortable.
6. Raspberry Leaf Tea
I’ve recently started drinking Hot Tea Mama’s “Final Push” raspberry leaf tea. It’s often recommended in the final trimester as it’s thought to tone the uterus and support the body in preparing for labour.
Hot Tea Mama has blended raspberry leaf with peppermint, making it super yum. Plus, it’s a lovely ritual - and one I look forward to each evening.
7. Eating Dates
This one surprised me when I first heard about it, but research shows that eating dates in the final weeks of pregnancy can help soften the cervix and support a smoother labour.
It feels too good to be true, but who doesn’t love a sweet snack?
8. Meal Prepping
This one is less glamorous, but I know my future self will thank me! I’ve been starting to prepare freezer meals for the fourth trimester: soups, stews, curries, and hearty lasagnes that we can just reheat when life with a newborn feels full.
9. Birthing Ball
This is a new one I’ve added in, over the last few days. I’ve dug out my mum’s old Swiss ball - pretty much the same as the birthing balls! I’ve found a couple of YouTube videos I like, with gentle movements to music - and it’s actually pretty fun.
Research shows they can help ease back and hip pain, improve posture, and potentially shorten labor by encouraging the baby into an optimal birthing position - what’s not to like?
10. Self Care + Soul Nourishment
Alongside all the practical prep, I’ve been making space for little acts of soul care: a reiki session booked, calming music instead of TV, warm baths with epsom salts, eating well, and choosing what feels truly nourishing.
These small things remind me that tending to my nervous system is just as vital as preparing my body - maybe even more so.
After all, my birth plan is simple - I want to feel: safe, relaxed, unobserved, undisturbed.
Not Just a To-Do List
Prepping for childbirth isn’t about ticking off every item on a to-do list. It’s about weaving in practices that make you feel grounded, supported, and ready - in whatever way feels right for you.
For me, these rituals are reminders that:
My body knows what to do
My baby knows when to arrive
This experience is one of both strength and surrender
Ciao for Now
I’ve adored writing and sharing these blog posts with you over the past 6 months - from my personal journey with yoga and teaching, to tips on getting started, and gentle reflections on mindfulness. It’s truly been a joy.
For now, I’ll be taking a much-needed break from teaching and writing, whilst I nurture and nourish my new baby + me.
When the time feels right, I’ll be back here, sharing again. Until then, I wish you the most wonderful rest of the year, and a bright, peaceful start to the new one.
See you soon, beautiful friend.
All my love,
Before I Sign Off…
If you’ve been enjoying these posts and feel called to add a little more yoga + mindfulness into your own life, here are a few of my favourite tools to support your journey:
Yoga Collective Mats: My go-to mat that’s durable, grippy, and beautiful. You can use code SOPHIE for 15% off.
Dhūpa Incense: Vegan, cruelty-free, and the most calming scents I’ve found. Use code SOPHIE10 on their Etsy store for 10% off.
30-Day Yoga Journal: Created with love by me, this guided journal helps you deepen your practice, reflect, and reconnect. Available on my Etsy shop.
Whether you choose one of these tools or simply carry on with your own mindful practices, I hope they support you in feeling more grounded, peaceful, and present.