Welcome WOW Woman…I am proud of you!!! you are here and give yourself the support and care you deserve, so sure, my dear !

Don’t forget to turn the volume on :-))

🌸 Anti-Anxiety Birth Preparation Course – Introduction

1. Why “Anti-Anxiety”?

• Anxiety around birth is normal — it’s the “elephant in the room.”

• Most people, especially first-time mothers, feel fear because birth is unknown.

• Good news: Your body already knows how to give birth — you just need to convince your brain to trust it.

2. The Role of the Brain

• The brain learns through repetition.

• The more you train the relaxation response, the stronger the brain’s “relaxation center” becomes.

• Like monks who meditate daily, regular practice rewires the brain for calm and control.

3. Why Meditation and Affirmations

• They help you build a ritual of calm.

• Daily practice is key — the more you do it, the easier your body and mind relax together.

• Affirmations: Can be done during daily routines (like brushing your teeth).

• Meditations: Best done lying down, eyes closed, focusing inward.

4. Safety and Hormones

• Birth hormones flow best when you feel safe.

• Stress or fear can interrupt natural birth hormones.

• Practicing relaxation helps your body release oxytocin and endorphins, the same hormones that ease birth.

5. Understanding Birth Pain

• Birth pain is not like injury pain:

• It builds gradually.

• It follows a rhythm: contraction → rest → contraction → rest.

• During the contraction, your uterus works hard to push your baby down.

• In between, your body rests and resets — a built-in recovery system.

6. Instinctive Movements During Birth

• The urge to bend your knees or squat is natural:

• It opens your pelvis.

• It aligns your cervix.

• It uses gravity to help your baby descend.

• The need to pull on something during a contraction is also instinctive:

• It releases pelvic pressure.

• It helps the baby pass through more easily.

• Trust this instinct — it’s biologically designed.

7. The Power of Upright Positions

• Birth is often easier when you’re upright:

• You use gravity.

• You breathe better, giving your baby more oxygen.

• Your pelvis has more space to open naturally.

8. Breathing During Labor

• Never hold your breath — continuous breathing supports both you and your baby.

• Practice rhythmic breathing during pregnancy:

• Helps you stay calm.

• Aids in effective pushing.

• Keeps oxygen flowing.

9. Final Thought

“You don’t have to become a monk in pregnancy — but you can train your brain like one. The more you practice relaxation, the more your body and mind will work together in birth.”

■ Brushing Your Teeth

While brushing your teeth with your dominant hand, gently stroke your belly clockwise

with the other hand and move your pelvis in circles at the same time. Try to do this every

morning while brushing your teeth.

■■■■ Facial Massage

While applying your face cream, gently circle around your eyes, then around your mouth,

and finally give your earlobes a gentle downward stretch.

■ Foot Massage

Ideally every evening – and it can be done by your partner if possible. Very important:

gently stretch your toes and softly massage any tender spots on the sole of your foot.

This should not be painful – it should feel pleasant and help move any retained water 💦 up towards to your heart 

Tägliche Routine

■ Zähneputzen

Während du mit deiner dominanten Hand deine Zähne putzt, streichst du mit der

anderen Hand sanft im Uhrzeigersinn über deinen Bauch und kreist gleichzeitig mit

deinem Becken. Versuche, so jeden Morgen deine Zähne zu putzen.

■■■■ Gesichtsmassage

Während du dein Gesicht eincremst, kreise sanft um die Augen, dann um den Mund und

ziehe zum Schluss deine Ohrläppchen sanft nach unten.

■ Fußmassage

Möglichst jeden Abend – gern auch von deinem Partner. Ganz wichtig: Ziehe die Zehen

sanft lang und massiere die schmerzhaften Stellen an deiner Fußsohle nur sehr zart. Es

soll keine schmerzhafte Massage sein, sondern eine, die angenehm ist und das Wasser aus den Füßen nach oben Richtung Herzen streicht. 

Let´s talk about birth and look at this beautiful birth picture (Take a screenshot) every day and do not forget to send it to your partner (used it as screensaver it get s more attention)

this will litterally save your life under birth.

 Birth is a beautiful, natural process where your baby is born into the world. It starts when your body goes into labor, and your uterus begins to have contractions, which help push the baby down the birth canal. During labor, you may feel different levels of pressure or pain, but your body is doing the hard work to bring your little one into your arms.

When it’s time, your doctor or midwife will be there to guide you through each step. Once your baby is born, you’ll feel a rush of love and relief, and it’s an unforgettable moment as you meet your baby for the first time. After birth, you’ll spend time bonding with your little one, and your body will start its recovery process. It’s a powerful and transformative experience, and even though it can be challenging, it’s also one of the most rewarding moments in life.

The movement of the baby through the pelvis during labor is a complex, but natural process. Here’s how it works:

1. Engagement: At the beginning of labor, the baby’s head (if head-down) moves into the pelvic inlet, the opening at the top of the pelvis. This is called “engagement.” The baby’s head fits into the pelvis and starts to descend.

2. Descent: As labor progresses, the baby’s head moves lower and lower into the pelvis. Contractions help push the baby down, and gravity works to encourage the descent. You may feel pressure as the baby moves into the birth canal.

3. Flexion: The baby’s head begins to tuck down toward the chest, making it easier to fit through the narrow passage of the pelvis. This is called flexion, and it helps the baby’s head to align with the widest part of the birth canal.

4. Internal Rotation: The baby then begins to rotate within the pelvis to fit through the most curved part of the birth canal. This is called “internal rotation” or “rotation of the head.” The baby’s head turns to face your back, which helps it move through the pelvic opening.

5. Crowning: As the baby’s head continues to move down, you may feel a burning or stretching sensation, known as the “crowning” phase. This is when the widest part of the baby’s head begins to emerge from the vaginal opening.

6. Extension: Once the head is out, the baby’s head moves upward as the shoulders begin to pass through. The neck extends, and the baby’s body follows through quickly after the head.

7. Delivery of the Baby: The rest of the baby’s body, including the shoulders, chest, and legs, moves through the birth canal, often in just a few quick movements, and the baby is fully born.

Throughout this process, your body is designed to guide the baby through the pelvis with the help of contractions and your body’s natural movements. The pelvis itself is flexible and adapts to the shape of the baby, making space for a smooth passage. It can feel intense at times, but this movement is a crucial part of how your baby makes their way into the world!

Die Geburt eines Kindes ist ein tiefgreifendes Erlebnis, das sowohl Körper als auch Geist fordert. Geburtsaffirmationen sind ein mächtiges Werkzeug, um Ängste zu lindern und Vertrauen in den eigenen Körper zu stärken. Diese positiven, bestärkenden Aussagen helfen werdenden Müttern, sich zu entspannen, sich mit der Geburt zu verbinden und Selbstvertrauen zu gewinnen. Geburtsaffirmationen wie „Ich vertraue meinem Körper“ oder „Jede Wehe bringt mich meinem Baby näher“ können während der Geburt immer wieder wiederholt werden, um Ruhe und Fokus zu bewahren.

Affirmationen wirken auf das Unterbewusstsein und können dabei helfen, eine positive Geburtsumgebung zu schaffen. Sie fördern ein Gefühl von Kontrolle, Selbstbestimmung und Zuversicht – essenziell für eine entspannte und selbstbewusste Geburt.

listen to this guided meditation and affirmations on repeat while walking in nature, cleaning the house, doing all day every day routines and off course before you go to sleep and right after waking up, specially when you notice fear and unpleasant feelings creeping in.

birth affirmations

start as soon as possible in your pregnancy

your mind learns through repetition

breath in your own rhyme if you are shallow in your breath try to breath in and count to 4 and breath out counting to 8

Birth Plan for

Expected Due Date:

Hospital/Birthing Center:

Doctor/Midwife:

Partner/Support Person:

General Preferences

• I am planning for a natural, unmedicated birth and would like to avoid interventions unless absolutely necessary.

• I would like to stay as mobile as possible throughout labor and birth, and I prefer to labor in upright positions like the hands-and-knees (all fours) position.

• I prefer not to use any form of pain relief such as epidurals or narcotics, and I would like to avoid nitrous oxide (laughing gas).

• I would like the atmosphere to be calm and relaxed, with dim lighting and soothing music if possible.

• I would like to be in a room with fresh air, so I may request a window to open, or an air purifier if possible.

i want an water based enema and be reminded to walk to the toilett for pipi every second hour latest

During Labor

• I would like to move freely and assume positions that feel most comfortable to me during labor. I prefer being in the hands-and-knees position or other upright positions. I would like to avoid being confined to a bed.

I want to have something like a rope to pull on the release my pelvis and optimize the pressure of babys head on my cervix while i am working through my contractions

• I would like to have the option of using a birthing ball, squatting bar, or any other tools that might assist me in labor.

• I would like my partner or support person with me at all times during labor.

• Please limit vaginal exams to those that are absolutely necessary, and I would appreciate prior notice before any exams are performed.

• I would like to have access to water or a birth pool if it’s available and appropriate for my situation.

During Birth

• I prefer to push in an upright position, whether it’s on all fours, squatting, or another position that allows gravity to assist.

• I do not want an episiotomy or any unnecessary cutting, and I would prefer that no perineal tear occurs unless medically required.

• I would like to try perineal massage or warm compresses during crowning if this can help prevent tearing.

• I would like to delay cord clamping until it has stopped pulsing naturally, allowing the blood to flow to the baby.

After Birth

• I would like immediate skin-to-skin contact with my baby as soon as possible after birth, ideally without separation, unless there are medical complications.

• Please wait until the umbilical cord has stopped pulsing before clamping and cutting the cord.

• I prefer to breastfeed or attempt latching as soon as possible after birth, with no artificial nipples or formula unless absolutely necessary.

• I would like to avoid any routine procedures like eye ointment, vitamin K injection, or Hep B vaccine right after birth unless medically required. Please discuss these with me before proceeding.

Postpartum Preferences

• I would like to remain in a quiet, relaxed environment for bonding time with my baby, as long as everything is healthy.

• Please encourage exclusive breastfeeding and provide support if needed with latching and positioning.

• I would like to delay any non-urgent procedures until after my first hour of bonding time with my baby.

Emergency Situations

• In case of an emergency, I trust the medical team to make the necessary decisions but ask that they keep me informed and involve me in any decision-making as much as possible.

Thank you for respecting my birth preferences. I understand that the situation may change, and I am open to discussing any adjustments if needed for the safety of myself or my baby.

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