✨The 2 Most Important Tips to Help Your Birth

1. Learn to Relax Your Pelvic Floor.

You’ve probably heard about Kegels. But continuously tightening your pelvic floor will not help your muscles stretch and get out of the way for your baby. Instead, it’s important to learn how to relax your pelvic floor. A few ways to learn to relax your pelvic floor!

➡️360 Breathing

360 breathing, also called diaphragmatic breathing, releases tension in the pelvic floor, opens the back and side ribs, releases the psoas and helps reduce stress. All of these things can help your pelvis open for birth.

Here’s how to do it! Bring your hands around your back & side ribs, or grab a strap to wrap around your lower ribs. Focus your breath into your back & side ribs, and see if you can feel the expansion on the inhale & the deflation of your ribs on the exhale.

➡️ “Open Throat, Open Vagina”
Notice if you are a jaw clencher! When your jaw, tongue and throat are tight, your pelvic floor engages as well. Hence my favorite saying, “Open Throat, Open Vagina” Consciously relax your jaw, especially during a contraction and when you are birthing your baby!

2. Motion is lotion!
Moving and exploring different positions is incredibly helpful in helping your baby navigate through your pelvis. You can utilize a peanut ball or pillows to help support you and open your pelvis.

Try to listen to how your body and baby need you to move. That may mean swinging your hips as you stand, circling on a birth ball, sitting on a toilet, or laying down to rest with a peanut ball supporting your legs.

Good rule of thumb, stay mobile and change positions every 30 minutes.