Episode 371: REPLAY - 7 Steps to Mentally and Physically Prepare for Birth - Including Pelvic Floor Prep

In today’s replay of Episode 307 (one of the most popular prenatal episodes of 2023), Anita gives advice on how to prepare for birth (including preparing the pelvic floor) in seven steps to be as fully mentally and physically prepared for birth as possible, and prepared ahead for postpartum recovery.

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Resources and References 

• Bump to Birth Method - self study
• Anita’s Free Prenatal Pelvic Floor Masterclass
• Episode 252: Emily’s Calm and Controlled Car Birth Story
• Episode 248: Preparing for an Unmedicated Birth: Katelyn’s Birth Story

Show Notes 

0:55 - Check out Anita’s Bump to Birth Method self study!

2:48 - Introduction to today’s replay episode

3:20 - What we are talking about today, and the importance of the subject matter

6:54 - Anita’s experience with preparation in her own first pregnancy

8:28 - Introduction to the steps

8:52 - Step #1: Understand how your body changes in pregnancy and learn helpful postures to support these changes, plus how to best connect to your pelvic floor and core so you can feel supported through birth

11:45 - Step #2: Learn strategies and exercises for common pain and pelvic floor symptoms in pregnancy, so you can have a more comfortable pregnancy.

13:17 - Step #3: Understand how to address your fears and concerns about birth, being actively involved in the process of birth, and how to make informed decisions during labor so you can be mentally prepared for birth.

16:02 - Step #4: Learn about the stages of labor, grounding and relaxation strategies for medicated and unmedicated births, and practices so you go into birth feeling prepared.

17:45 - A look back at Emily’s calm, unexpected car birth story (on a previous episode of TBAB)

18:42 - Step #5: Understand all the options around pushing, including timing, types of pushing, position options, and how to minimize tearing.

21:33 - Step #6: Understand strategies for how your partner can best support you so you both feel more confident about labor and pushing before your birth day arrives.

23:05 - Step #7: Understand how to prepare for your recovery ahead of birth, plus strategies to help reconnect to your core and pelvic floor in that first 6 weeks post birth.

25:47 - Bump to Birth and episode wrap up