How Birth Affirmations Can Help You Achieve a Natural Birth: A Doula’s Perspective
As a doula, one of the most powerful tools I encourage expecting moms to use during labor is birth affirmations. These simple, positive statements can make a world of difference when you’re aiming for a natural birth. Whether you’re preparing for labor at home, in a birthing center, or a hospital, birth affirmations are a gentle reminder of your strength, your body’s wisdom, and your ability to bring your baby into the world just as nature intended.
What are Birth Affirmations?
Birth affirmations are positive, uplifting phrases that remind you of your natural ability to give birth. They act as mental anchors, keeping you grounded, calm, and focused on your goals. Used in the space akin to prayer, a mantra, a declaration, affirmations speak what could be as if it is already happening. It helps to shape your perspective and make something that feels out of reach become tangible and concrete.
By repeating these affirmations during pregnancy and labor, you reframe any doubts, fears, or anxieties you may have about the birthing process. Much of what we think and feel about birth are not our own experience. A lot of it has been given and programmed in us through movies, television shows and the experience of others. Affirmations give us the ability to reframe our thoughts on birth.
Essentially, affirmations become your mental cheerleaders, helping you stay connected to the present moment, trust in your body, and ease into the natural rhythms of labor.
How Do Birth Affirmations Help During a Natural Birth?
1. How can Birth Affirmations Empower You?
During labor, especially in a natural birth, your mind and body need to be in sync. Birth affirmations remind you that you are capable, strong, and prepared. When contractions intensify, hearing or repeating affirmations like, “My body knows what to do,” or “Each wave brings me closer to meeting my baby,” can give you the mental strength to push through.
Birth is all about surrendering to the process. Birth is not a maze, it is not meant to confuse you or trick you. Rather birth is a labyrinth, something that has a clear path and is meant to be something you go through taking one step to the next.
When you give up the clock, the control, and the expectations of how birth has to go you allow yourself to feel what it is and to manage yourself in the current moment. Affirmation help to cement you to the current moment which is necessary to have a peaceful and relaxing labor and birth.
2. How can Birth Affirmations Reduce Fear and Anxiety?
Labor can be unpredictable, and it’s natural to have moments of doubt or fear. But repeating affirmations can help calm your mind. Think of them as a way to counteract any negative thoughts or nervousness you may have. Phrases like, “I trust the process of birth,” and “I am safe, and my baby is safe,” can soothe your fears, allowing you to focus on your breathing and the natural progression of labor.
While it is important to have you affirmation, it’s also important to respond to those negative thought with more than 1 positive thought. For every one negative thought you need at least 5 positive thoughts just go neutralize the negative thought.
So saying to yourself, “I can’t do this… This is so hard… I can’t take anymore”, you now owe yourself 15 positive thoughts just so that those negative thoughts don’t have the impact of you actually believing them.
Positive affirmation changes your perspective and consequently it changes your energy. We want that positive energy to sustain us throughout the labor and into the delivery. Just something to keep in mind.
3. How can Birth Affirmations Help You Stay Calm and Focused?
In a natural birth, remaining calm and relaxed is key to allowing your body to do its job. Stress can cause muscles to tense up, which can slow labor down and actually increase discomfort.
This fear, tension, pain cycle is common and it’s what we’re fighting against in labor and delivery. In addition to education of the labor stages, interventions, and of the body parts that allow the birth process, birth affirmations helps to affirm what you already know.
The science behind birth don’t matter much if you don’t believe in the holistic and natural alternatives. For it to become more than just an idea you have to stand on it and commit your energy to believing it.
Birth affirmations give you something positive to focus on, allowing your mind to stay clear and your body to stay open and ready. Affirmations such as, “I am calm, I am in control,” or “My body opens like a flower,” can help you maintain a peaceful mindset, even when labor intensifies.
4. How Does Birth Affirmations Connect You to Your Baby?
One of the most beautiful aspects of birth affirmations is how they can deepen your connection with your baby.
Birth itself can feel isolating in that delivery room because everyone is watching and your going through it by yourself. It’s important to remember women have been having babies since the beginning of humanity. You come from a rich history of women having babies and building humanity.
Some affirmations are designed to focus on the bond between you and your little one. Your at this juncture and this transformative journey in your life because you are carrying life. What started as some cells has grown into a heart beat, a body, a little person that will come through you.
As that vessel you have to remember you and baby are working in tandem. You are not pregnant without baby, baby can not enter the world without you.
Even in the process you both are working together. You are opening up, your baby is spinning it’s necessary turns. So affirmations like, “My baby and I are working together,” or “I am ready to meet my baby,” can help you stay gcentered and remember that this journey is something you and your baby are navigating together.
5. How can Birth Affirmations Foster a Positive Birthing Environment?
Whether you’re at home, in a birth center, or a hospital, creating a calm and positive space is important for a natural birth.
Creating a calm and positive environment can require a change in the ambiance. To read more about creating a calm birthing environment click the link to check out this blog post.
Birth affirmations can also be a part of that environment. You can write them out on cards, hang them in your birthing space, or have your partner or doula repeat them to you.
Choosing a few that resonates with you is necessary. When you hear it you will feel affirmed and be refocused on the end goal, your hopes for birth. Having these positive words surrounding you creates an uplifting atmosphere where you feel supported, loved, and ready.
How to Use Birth Affirmations in Your Natural Birth Plan?
Start Early: Begin incorporating affirmations into your daily routine during pregnancy. You can repeat them each morning, listen to recordings, or write them down in a journal.Make Them Personal: Choose affirmations that resonate with you. Whether you want to focus on your strength, your connection with your baby, or your ability to relax, pick affirmations that feel empowering.Practice Visualization: While repeating your affirmations, take a few minutes to visualize your ideal birth. See yourself moving through labor with confidence, using your breath, and welcoming your baby naturally.Incorporate Them During Labor: When labor begins, bring your affirmations into your birthing space. Whether you say them aloud, have your doula or partner read them to you, or simply focus on one key phrase during each contraction, these affirmations will guide you through each step.
My Favorite Birth Affirmations for a Natural Birth
Here are some affirmations that you can consider to lean into and practice for when your labor comes.
- “My body knows exactly what to do.”
- “Each contraction brings me closer to meeting my baby.”
- “I am strong, capable, and resilient.”
- “I trust the process and let go of fear.”
- “I am surrounded by love and support.”
- “Every wave has a purpose, and I am riding them with grace.”
- “I am safe, and my baby is safe.”
- “I am prepared for this moment, and I am doing an amazing job.”
- “My breath is my anchor; I breathe in calm and breathe out tension.”
- “I am focused, determined, and empowered.”
- “I welcome my baby with open arms and an open heart.”
- “My body opens up like a flower, blossoming with each breath.”
- “I am in control of my mind, and my mind is calm.”
- “My baby and I are working together beautifully.”
- “I trust my instincts and follow my intuition.”
- “My body is made to do this; I am made to do this.”
- “I surrender to the process and embrace my power.”
- “I am connected to all the birthing women who came before me.”
- “I am grateful for this journey, and I embrace it fully.”
- “I am about to experience one of the most beautiful moments of my life.”
Birth affirmations are one of the simplest yet most effective tools you can have in your natural birth toolkit. They help ground you in the moment, remind you of your power, and keep you focused on the incredible journey of bringing your baby into the world.
As your doula, I’m here to support you in creating a birth experience that feels empowering and right for you—and birth affirmations are a beautiful way to get started.
Trust in yourself, your body, and the process. You’ve got this!
