How to Practice Mindfulness During Labour and Delivery
Mindfulness has become a popular concept in wellness and parenting spaces— and for good reason. It’s benefits have been shown in research in many ways. But did you know that mindfulness can be especially helpful during labour and delivery?
For expectant moms, preparing for birth often brings a mix of emotions: excitement, anxiety, anticipation, and maybe even fear. Mindfulness is a simple (yet powerful) tool that can help you feel more grounded, calm, and empowered during one of life’s most transformative experiences.
What is Mindfulness?
Mindfulness is the practice of being fully present in the moment, without judgment. It’s about tuning in to what’s happening right in that moment— your breath, your body, your emotions— rather than getting caught up in fears about what might happen next.
You don’t need hours of meditation or a silent retreat to benefit from mindfulness. In fact, even a few moments of intentional breathing or grounding can support your birth experience in meaningful ways.
Benefits of Mindfulness in Labour and Delivery
Research has shown that mindfulness-based training during pregnancy and birth preparation can lead to a number of positive outcomes:
Improved pain coping skills during contractions and moments of intensity
More positive childbirth experiences, regardless of how labour unfolds
Reduced anxiety and fear, especially for first-time moms
Lower risk of depressive symptoms during the postpartum period
Mindfulness offers a sense of control and inner strength— helping you meet each wave of labour with more clarity and calm.
Simple Mindfulness Techniques to Use During Labour
You don’t need to be a mindfulness expert to apply these tools. Here are some easy, accessible practices to use before and during birth:
1. Focused Breathing
Try inhaling slowly for 4 counts, holding for 2, and exhaling for 6. This helps calm your nervous system and brings you back to the present moment.
2. Visualization
Imagine a wave rising and falling, a blooming flower, or a peaceful place you love. Visualization can anchor your attention and help you ride through each contraction with less tension.
3. Grounding Techniques
Notice five things you can see, four things you can touch, three things you hear, two you can smell, and one you can taste. This sensory exercise can gently pull you out of panic and into presence.
4. Affirmations and Mantras
Affirmations can help shift negative thoughts and reinforce confidence. Try to practice repeating phrases such as:
💛 “My body knows how to birth.”
💛 “Each breath brings me closer to my baby.”
💛 “I am safe, I am strong, I am supported.”
Start Practicing Before Labour Begins
Just like training for a big race, practicing mindfulness ahead of time can make a difference when the intensity of labour begins. Starting small and building consistency can help you feel more prepared and emotionally resilient when labour begins. Here’s are some ideas to get started:
Try daily breathing exercises to become familiar with how your body responds
Use a mindfulness or birth-prep app that includes guided meditations
Keep a simple journal to track your emotions, fears, and affirmations
Looking for More Support?
If you're an expectant mom in Ontario and want to prepare for birth with evidence-based strategies, expert support, and a calm, confident mindset— we’d love to support you. If you want to learn more about preparing for labour & delivery, postpartum, and parenting, the PUSH Prenatal Program may be a great fit for you. Explore the PUSH Prenatal Program, designed by perinatal experts to help you feel educated, empowered, and ready for labour, delivery, and beyond. Click here to learn more and get started!
