Navigating Anxiety in Pregnancy: A Gentle Winter Guide for Calming Your Mind, Body & Heart

The holidays can be beautiful… and also overwhelming.
And when you’re pregnant, that combination hits differently.

This season brings more stimulation, more gatherings, more expectations, more decisions, and often—more emotional noise. Add a growing belly, shifting hormones, and a tender nervous system, and many mamas tell me they find themselves feeling anxious, overstimulated, or simply “not themselves.”

If that’s you, please hear this with your whole heart:

You are not alone, and nothing is wrong with you.

Pregnancy is already a profound transformation. Adding holiday stress on top of it can make even the strongest women feel unsteady.

As a holistic midwife, I want to offer you a safe, grounded place to rest for a moment… and a few gentle ways to support yourself.

Anxiety in Pregnancy Is Common — and Not a Personal Failing

You are growing life.

Your body is stretching, shifting, expanding.

Your identity is evolving.

Your heart is opening.

This is an enormous emotional landscape.
Anxiety is simply your nervous system asking for more care, more spaciousness, more breath. You are not “too sensitive.” You are wise and aware in a season where everything is heightened. You deserve gentleness!

Start Here: Slow Down and Honor Your Pace

This month invites us to move quickly—gift lists, travel, work deadlines, family expectations.

But your pregnant body whispers something different:

Slow.
Steady.
Soft.
Spacious.

Give yourself permission to decline what doesn’t support your well-being. You’re not “letting people down” — you’re protecting your baby’s nervous system and your own. That is sacred work.

A few grounding questions to ask yourself:

1. Does this feel nourishing, or draining?

2. Does my body tense or soften when I imagine this plan?

3. Am I doing this out of obligation… or from love?

Listen to your inner yes and no. You can trust them.

Create a Calm, Safe Environment Around You

An anxious mind often softens when the physical environment becomes more supportive. Try:

1. Lowering lights in the evening

2. Using warm lamps, salt lamps, or candles

3. Diffusing lavender or chamomile

4. Decluttering one small area

5. Keeping your phone out of your bedroom

6. Playing soft music (I love Tibetan bowls, piano, or gentle acoustic)

Your space influences your state.

Your Breath Is Your Medicine

Your breath is one of the most powerful tools you have—during pregnancy, birth, and motherhood.
Here are three simple practices that help regulate your nervous system:

1. Soft Belly Breathing

Inhale for 4

Exhale for 6

Repeat 10 times

The long exhale signals safety to your body.

2. Hand-to-Heart + Hand-to-Belly

One hand on your heartbeat, one hand on baby.

Breathe slowly.

Feel your connection.

Let yourself settle.

3. Gentle Forced Exhale

Blow all the air out…

Let the inhale come in naturally.

Repeat for a few minutes.

A beautiful way to release tension and overthinking.

Honor Your Emotional Body

Pregnancy brings up old memories, fears, unresolved wounds, and sometimes grief. This is normal, you are opening on every level.

When anxiety rises, try:

1. Journaling without editing

2. Taking a short walk outside

3. Placing your feet on the ground and imagining energy releasing downward

4. Talking to someone who feels calm and trustworthy

5. Bringing hands to your womb and speaking softly to your baby

You don’t have to “fix” everything.

Just let feelings move through with compassion.

Gentle Holistic Supports

These are safe, simple practices I often recommend (and always, check in with your provider):

Herbal Teas

1. Chamomile

2. Lemon balm

3. Lavender

4. Oat straw

5. A mild nighttime blend

Sip slowly. Let your exhale lengthen.

Nervine Herbs (after first trimester, if appropriate)

1. Motherwort

2. Skullcap

3. Passionflower

These are soothing to the nervous system, grounding for an overactive mind, and can be taken as tea or tincture. Again — please consult your practitioner if you’re unsure.

Magnesium

Magnesium glycinate or citrate can help relax muscles, support sleep, and ease tension.

Warm Baths

Epsom salt + lavender.

Even 10 minutes can shift everything.

Set Boundaries With Love (Yes, Even During the Holidays)

You don’t owe anyone your energy.

Protect the softness you’re cultivating by:

1. Leaving events early

2. Saying “no” without explaining

3. Avoiding difficult conversations for now

4. Creating smaller, quieter celebrations

5. Asking your partner or loved ones to buffer when needed

Boundaries are not walls.

They are bridges to inner peace.

A Note About Anxiety That Feels Big or Unmanageable

If your anxiety feels heavy, constant, or is interfering with your daily life, please reach out to a mental health provider, trauma-informed therapist, or a holistic practitioner who understands pregnancy. Support is not a sign of weakness.

It is profound wisdom.

You deserve to feel held.

Your Pregnancy Is a Sacred Time—Even When It Feels Hard

Please remember this:

You are doing beautifully, even on the days that don’t feel beautiful.
Your body is wise.
Your baby is safe.
Your feelings are valid.
And you are so incredibly capable.

Let this season be one of softness, rest, healing, and deeper connection…to yourself, to your baby, and to the life you are growing.

You are not meant to do this alone.

You are meant to be supported.

Want Deeper Tools to Calm Your Mind & Prepare for Birth?

In my Love Your Birth Online Childbirth Course, I guide you through breathwork, mindset practices, emotional preparation, and gentle tools to help you feel grounded, confident, and deeply connected throughout pregnancy and birth.

If anxiety is part of your journey, the course offers a nurturing, empowering roadmap to help you feel steady and supported—all the way into postpartum.

You can explore it here when you’re ready!!

Love Your Birth: Childbirth Prep Online Course FAQs

Birth Plan, Childbirth, Breastfeeding, Cesarean Prevention, Midwife, Homebirth, Pregnancy, Postpartum

Mom has a very successful VBAC delivery. Photo Credit/ Lindsey Meehleis, midwife

Why should I pay for this LOVE YOUR BIRTH course instead of just doing the free one my hospital offers, scrolling through social media and reading some books, or a taking a typical childbirth education series? 

First of all, scrolling brief videos, captions and comments on social media is no substitute for a comprehensive preparation class series. It is fine and encouraged to immerse yourself in positive birth stories in adjunct to a full preparation course with certain caveats, but by itself, is not preparation at all for what you need to know to succeed in having the birth you want in today’s western society.  Also, a brief video of a beautiful birth can give you a false sense of time as it does not include the hours or days of labor that proceeded it all nor does it give you any tools for doing that yourself. 

That positive birth experience took work, loads of preparation, and practice so tools become habitual and effective when the going gets tough, a certain mindset you may not yet have due to how we are cultured, especially if it was a first baby or VBAC.  Scrolling social media pictures and videos of birth actually alone does a disservice as you might think something is wrong or feel like a failure if you don’t have a birth like that. And what about preparation, information and support for everything else, the issues, common experiences and interventions in pregnancy, birth through to postpartum, breastfeeding and newborn care you did not know existed?

So what makes this course so much different? Truth be told: In almost 3 decades of practice, having attended > 1000 births, I have never had to transfer a mom who could not handle the sensations of normal labor from home to hospital. Not once. It’s the way I encouraged the mamas in my practice to prepare &  shift their mindset. They come from all walks of life & don’t have different bodies. 

Also, I track my stats. My cesarean rate is 5%, my transfer from home to hospital is 7% - mostly from prolonged stuck labors and exhaustion after trying everything from A to Z, with the common denominator of lack of adequate preparation. I was blown away by these stats, so much so, to have a homebirth in my practice - especially for first time mamas or first time vaginal birthers planning a HBAC, it’s a requirement to take a comprehensive prep course like mine. 

The course has been designed by me, a holistic midwife, doula, childbirth educator, and yoga teacher with over 29 years of authentic midwifery experience and includes the way I help mamas in my practice succeed in having the healthy beautiful birth they want. That is what I want for YOU.  I’ve taken everything I’ve learned, trained and supported thousands of women with in my private practice and I’ve poured all of my love, passion, knowledge and experience into creating something truly special for you.

VIdeo clip by @moanafilmes, taken by mama's sister @danicamata

I designed these lessons to cover everything you can possibly imagine, including preparing your mind, empowering yourself by learning and practicing the techniques of coping and relaxation, through to the physical aspects of labour and birth, and on into postpartum and breastfeeding. I cover how to tap into your strength, your power and your joy, so that you can not only ROCK but also LOVE your journey however it unfolds, whatever challenges you may face.

Your hospital classes will cover the bare minimum of what you need to know about the mechanics of giving birth, touch briefly on how to deal with it, and talk more about epidurals and cesarean births. There is likely to be discussion about the hospital policies and the forms you will have to sign.

Most independent childbirth courses focus exclusively on the process of birth, many do not include pregnancy, some don’t even include postpartum, newborn care and breastfeeding. Also they don’t go into much depth about everything in your life that has come before that will affect how you experience these things, as well as how these things will change who you are fundamentally. They don’t necessarily focus on YOU as a whole, but you as a pregnant human being. They don't usually focus on how you can birth with pleasure, tap into your sensuality and capabilities as a women, and really treasure your experience however it plays out. This all impacts childbearing and having a safe, deeply positive, rewarding, transformative and even joyful experience. 

Independent courses do not often incorporate all the varied the skills I teach in mindfulness, breath work, meditation, and visualization, which help tremendously in childbirth and the journey of motherhood. They do not often incorporate the wisdom and knowledge of a seasoned midwife who has helped thousands of childbearing families in close to three decades.

The Love Your Birth video e-course, with links and comprehensive downloads, I developed prepares you for YOUR birth. It address the needs of your your mind, body, heart, and spirit so you feel fully ready to birth your baby your way! I work to empower you to labor and birth your baby on your terms, and LOVE your experience.

photo by @hiddenemotionsphotography

I’m having an obstetrician or hospital midwife attend my birth, won’t they tell me everything I need to know?

This is course for planning a birth in all settings: home, brith center or hospital. Even if you are planning an epidural…as they do not always come when you want it, you have to still deal with pregnancy, postpartum, newborn care and breastfeeding, as well as labor before you get the epidural, and birth when dose is often lowered.  Also epidurals do not always work, or work partially like on one side, not the other. There is no reason you can’t do this course and also receive care from an obstetrician, doctor or other midwife. Knowledge is power as is tuning into your incredible inner wisdom! The more you know with your entire being, the more likely you will have the birthing outcome you desire.

Obstetricians are amazing at what they do and are who you want on hand if something goes so wrong that medical/surgical intervention is needed.  Many mamas who take my course have told me they found their voice and spoke up; some have really created wonderful change for themselves, their doctors and staff. One mama told me she was able to have the birth of her dreams after convincing her obstetrician to attend her natural childbirth at home! This is amazing as he did this even though he had no experience in natural birth or homebirth -  his expertise was mostly cesarean birth, or highly medicated birth; he is a changed man and I have no doubt that this experience impacts his care for other pregnant women in his practice. Mamas must be the change.

But most healthy pregnancies and births DON’T go wrong and that’s what this online course prepares you for! It prepares you for the normal birth most women are designed to have. And it prepares you to really enjoy it.

I’ve read some books, is it really necessary to do a childbirth class?

Yes! Books are great. Like My Natural Birth Secrets books 2nd edition. It is not at all meant to replace my Love Your Birth course as it is really different and best used in adjunct to it. My book includes in depth discussions on the hot topics so you can make informed decisions regarding what is best for you, as well as a comprehensive resource of effective holistic and natural remedies for all the common issues, discomforts and ailments throughout the whole journey. READ, and read and read! Definitely read what interests you and what makes you excited.

The difference with doing my LOVE YOUR BIRTH childbirth education course is that it follows a thorough curriculum and you are guided by a professional through your entire journey. You are given the tools necessary for really preparing yourself for the unknowns of labor, childbirth and beyond as best that you can, and feel deeply positive about it  even embrace the unexpected, when things did not turn out as planned.

I really want a natural birth but am afraid of pain. How will this help prepare me?

The best preparation is a solid education, and frequent practice of learned coping and relaxation techniques, so you can easily tap into them during labor or any life challenge. But it must include doing more of what you desire and tapping into your sensual so that you are living and birthing from a place of deep joy. I take you on a journey through your mindset shift to help you prepare mentally for the sensations of childbirth, which transforms your experience. I take you on a journey as I help the mamas in my practice (without the hands on care) from their first visit, through labor, birth until their final postpartum visit...and beyond.

I work through common worries and concerns to help you be as prepared as possible for your birth. Discussion of normal physiological childbirth and what your mind, heart and body experience during each stage helps to alleviate fear surrounding childbirth and your path to motherhood. 

I’ve given birth before and experienced trauma, how might this be helpful to me?

By taking control of your childbirth education and honing skills that empower you to relax and cope, you can be more in control of your experience.  Nothing can take away from the experiences you have already had and no one birth can replace another. Professional help may be needed to healthily heal (I offer this help via personal consultation, which can be scheduled separately or bundled with the course). However, by being as informed and prepared as possible, shifting your mindset and doing more of what you love, you can go into your labor and birth feeling confident and assured....and excited. Your beautiful healthy birth can be a huge healing and redemptive experience you will treasure forever. 

What else will I get if I register for this course, besides videos?

You will get supplemental materials to help you along on your journey. You will receive a downloadable workbook with prompts to encourage you to think deeply about the process and to give you starting points for conversations with your partner and care providers. You will receive an e-book, written by me (many families in my practice call it their pregnancy bible), on how to achieve optimal health during your pregnancy and beyond. You will also receive a handout with specific tips on managing nausea, one of the most frequent discomforts of pregnancy. 

My main resource on holistic remedies for common ailments pregnancy through postpartum is the Natural Birth Secrets book 2nd edition.  In the online course you will receive a list of my top-recommended resources. You will receive links to awesome movies and resources, such as how to have a birth that is ecstatic. And so much more!

Photo by @lindseymeehleis

Final thoughts:

The Love Your Birth video e-course can help you to feel stronger, more empowered, confident and upbeat — not just to deal with the challenges of labor and of life as a mom, but also embrace them with a deeper sense of joy and grace.  It will enhance your education so that you know the questions to ask your care providers in order to have a wonderfully positive experience. I discuss the pros and cons of interventions and what they mean for you, your baby and your birth. I include tips for your partner to use for him or herself, and to help you best deal with the experience as well.

When you are armed with knowledge, an ideal perspective and skills that work, you can approach your birth with the utmost confidence and excitement, and experience profound pleasure along this special rite of passage — your journey of a lifetime.

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Let Me Help You Create The Happiest Birth Experience Of Your Life...

Whether you're a first time or experienced momma,

Or a midwife, doula, or birth professional guiding mommas..

Regardless if you are planning a birth at home, a hospital, a birth center or need a cesarean section, or if you are taking another childbirth education class…

You Really Can Create The Delivery Of Your Dreams.

And have a blissful birth wherever you are.

More Precious Than A Wedding...A Birth Should Be A Celebration!

Let me show you how to…

• Understand the sensations of your body and connect your intuition with how your body is communicating and leading you towards what to do during labor

• Tap into your inner calm to deeply relax yourself,letting go of busy, stressful and fearful thoughts on demand for the health of baby

• Speak your truth from your heart in a way that deepens your relationships, sets clear boundaries, and has people listen to you and support you before, during and after pregnancy

• Trust yourself, connect with your body wisdom andcommunicate with baby in belly

• Connect with natural time and sync your body and mind up with your unique biological clock for ease from pregnancy to postpartum

• Reprogram negative patterns, stories, and beliefs that undermine your confidence, strength and self trust so you can rock your birth

Physicians and midwives around the world recommend my teachings to their pregnant clients and many Doulas across the country learn the secrets of blissful birthing from me to supplement their Doula Training & Certification process!

To learn more, visit:  LOVE YOUR BIRTH Online Childbirth Course!

It is based on my years of experience, as a midwife and yoga teacher, helping thousands of women tap into their calm and live and birth from a place of grounded relaxation and joy. 

Comprehensive Review and Endorsement of the Momcozy Dreamlign Pregnancy Pillow

As a holistic midwife of nearly three decades, I am deeply invested in ensuring that pregnant mamas experience the most comfortable, safe, and supportive environment as they navigate the changes of pregnancy. A good night's sleep is crucial for physical well-being, particularly during pregnancy, when discomfort and pressure on various parts of the body can be overwhelming. When it comes to maternity pillows, I highly recommend the Momcozy Dreamlign Pregnancy Pillow, a modern and thoughtfully designed solution to enhance sleep quality and support the pregnant body throughout its journey. 

Innovative Design for Enhanced Comfort

The Momcozy Dreamlign Pregnancy Pillow is a marked upgrade from traditional U-shaped pillows. Traditional maternity pillows often come with a fixed shape that makes it difficult for individuals to move or adjust the pillow to suit their changing needs. This can make nighttime positioning a struggle, as many expectant mothers find themselves having to climb over barriers or constantly readjusting the pillow throughout the night.

However, the Momcozy Dreamlign Pregnancy Pillow introduces a groundbreaking feature: the slide leg pillow. This innovative design element allows users to customize the angle of the pillow, and more impressively, collapse the pillow when necessary. This freedom of movement eliminates the cumbersome process of trying to navigate over fixed barriers, which is especially beneficial during late pregnancy when movement can feel more restrictive. Expectant mothers can effortlessly adjust the pillow to suit their sleep posture, whether they are sleeping on their side or need extra support between their knees and hips.

Ergonomic Full-Body Support

Pregnancy comes with its own unique set of challenges, particularly as the body adjusts to accommodate a growing belly and shifting weight distribution. This is where the Momcozy Dreamlign Pregnancy Pillow truly shines. The pillow is designed with 5-point contouring to provide comprehensive support for your body, cradling your head, back, belly, hips, and legs in optimal alignment. This design ensures that all pressure points are properly supported, reducing the strain on critical areas such as the lower back and hips.

Back pain and hip strain are common complaints during pregnancy, often due to the weight of the baby and changes in posture. The Momcozy Dreamlign Pregnancy Pillow addresses these concerns by promoting blood circulation, which can also reduce the likelihood of swelling in the legs and feet—a common issue in the later stages of pregnancy. The pillow helps to maintain natural spinal alignment, which is essential for preventing discomfort that can disrupt sleep.

As someone who works with expectant mothers, I know how important it is to get a deep and restorative sleep during pregnancy. Poor sleep can lead to fatigue, irritability, and even exacerbate physical ailments. The support that the Momcozy Dreamlign offers promotes not just comfort but optimal sleep posture, helping you rest in a way that alleviates strain on your joints and muscles. As the body undergoes significant physical changes, the ability to sleep deeply and comfortably can make a world of difference to your overall well-being.

Safe and Durable for Long-Lasting Comfort

Another essential aspect of the Momcozy Dreamlign Pregnancy Pillow is its commitment to safety and durability. Expectant mothers are particularly sensitive to chemicals and allergens, and as such, it is crucial to use products made from materials that are safe and gentle on the skin. The pillow is crafted with OEKO-TEX certified fabric, which ensures that it is free of harmful substances and safe for direct contact with sensitive skin. This certification is a significant benefit for pregnant mamas who may experience increased skin sensitivity during pregnancy.

The filling of the Momcozy Dreamlign Pregnancy Pillow is made from premium polyester, a material known for its durability and resilience. Unlike many pregnancy pillows that lose their shape over time, the Momcozy pillow retains its shape and firmness, even after repeated use. The polyester filling maintains its structural integrity under weight, ensuring that the pillow continues to offer the same level of support from the first night of use to the last.

This durability is particularly important for mothers-to-be who rely on their maternity pillow for consistent support. As pregnancy progresses, more support is often needed, and the Momcozy Dreamlign pregnancy pillow ensures that it will remain effective throughout the entire pregnancy. Whether you are in your first trimester or well into your third, this pillow will continue to support you in a way that enhances comfort and promotes restful sleep. It can even be used postpartum to help you find a comfortable position for resting on the sofa or sleeping in bed, and during breast-feeding. 

Versatility and Functionality

The design of the Momcozy Dreamlign Pregnancy Pillow offers unparalleled versatility. It adapts to different sleep positions, making it ideal for side sleepers, back sleepers, or even those who prefer to sleep propped up. This adaptability is a crucial consideration for pregnant individuals, as their bodies and sleep needs evolve over time. The ability to reposition and adjust the pillow means that it can be used for multiple functions, including supporting your legs, back, or belly in various ways throughout the night.

Many maternity pillows are either too bulky or difficult to adjust, but the Momcozy Dreamlign provides the flexibility to support specific areas as needed. Whether you need extra support under your belly, between your legs, or around your back, the pillow can be customized to fit your unique body shape and sleep preferences. This functionality adds significant value to the product, ensuring that it remains useful and comfortable through all stages of pregnancy. It is an all in one pillow, so no more multiple bed pillows, tossing and turning, pulling and straining.

Conclusion

As a holistic midwife, my primary concern is the health and comfort of pregnant mamas, and I can confidently endorse the Momcozy Dreamlign Pregnancy Pillow as a top-tier choice for anyone looking to improve their sleep quality during pregnancy. Its innovative design, ergonomic support, and durability make it a standout product in the realm of maternity pillows.

The slide leg pillow feature and the ability to customize the pillow's angle make it a revolutionary product in terms of functionality and ease of use. The 5-point contouring ensures optimal alignment and support for the body, while the OEKO-TEX certified fabric and premium polyester filling provide safe, lasting comfort.

If you are looking for a pregnancy pillow that offers not only physical support but also promotes a peaceful and restorative sleep experience, the Momcozy Dreamlign Pregnancy Pillow is an excellent investment. Whether you are in your early months of pregnancy or nearing the end, this pillow is designed to grow with you through to postpartum and breastfeeding, ensuring that you remain comfortable and well-supported throughout your journey.

This is a paid promotional post by Anne Margolis CNM of HomeSweetHomebirth.com

Precipitous or Rapid Birth

Childbirth, Midwife, Homebirth, Birth Plan, Pregnancy

What is precipitous birth?

Precipitous birth is medically defined as a birth that occurs in three hours or less— from the onset of regular labor pattern to baby being born. Sometimes, though, it can happen much more quickly than that — two hours, one hour, even 30 minutes! It tends to happen more often in second and subsequent births, but it can happen to a first-time mama too! A mama can also be in earlier stages of labor but rapidly progress to later stages and pushing.

Is it dangerous?

There are some potential risks, which is why it is important to get help; but in the vast majority of cases, the outcome for mom and baby is good. Normal, natural births are not considered emergencies. Precipitous birth is a variation of normal and natural,  it’s just crunched into a smaller time frame than usual!

What do I do if it happens to me?

First and foremost, stay calm!

There is no need to panic. Take a deep breath and feel yourself grounded on the surface you are on. Remember your body knew how to grow your baby, it knows how to give birth, and your baby knows how to be born.

Connect to the divine, to the spirit of your own understanding, and know you and your baby are guided and protected. It never hurts to say a prayer for the wellbeing of you both. You can act more effectively when calm and it is ideal to bring baby into an environment that is peaceful and gentle.

If you were planning to go to a hospital or birth center, but you are feeling like you’re ready to push, don’t get in the car. It is safer to have the baby at home than on the side of the road. Instead, find a comfortable spot to labor in and have your partner call 911, and then call your care provider. Ask your provider to stay on the phone until help arrives.

If you were planning a home birth but haven’t called the midwife yet, call your midwife, and keep her on the phone or Facetime until she arrives. Then find your comfortable spot, and ask your partner to put water proof padding under you, such as a flannel backed table cloth, comfortable flannel side up, or even a shower curtain, with Chux pads or cloth versions of them on top.  Remove your pants and underwear.

Your care provider will hopefully stay on the phone with you and guide you as you birth your baby. Have your partner gather clean blankets and towels for the baby.

Are precipitous labor sensations much different than those of a longer labor?

This is subjective, some mamas love their fast birth and are grateful for the surprise and that they were not in labor for a long number of hours. Some mamas can find themselves overwhelmed by a labor that ramps up quickly with little warning. It might seem harder to cope when she hasn’t had time to process what’s happening.

It is helpful for the partner to remind her that things are progressing quickly because everything is going right. Helping mama into a side-lying position or hands and knees can help slow things down slightly and give her a better sense of control. Help her tap into her slow deep breathing to keep her relaxed, and when pushing, pant through pursed lips to not only help slow things down, but prevent tearing as baby is emerging.

Tension and fear not only don't help anyone, they make things worse. It is important to stay calm, take some deep slow releasing breaths, feel yourself on the ground or whatever is beneath you. Find your center. And remember, birth works the vast majority of times or we would not have survived as humans; it really is an instinctual process - mamas's bodies know how to give birth and babies know how to be born; we just need to get our minds out of the way. As renowned midwife Ina May Gaskin says..."Let your monkey do it."

Is there any way to predict if I will have a precipitous birth?

There is no real way to know if you will have a very fast labor, although it is more common in mamas who have given birth vaginally before. If you had a fast labor with previous babies, it is more likely you’ll have another fast labor, and you should prepare for one.

If labor begins and contractions are quickly close together (i.e. every few minutes for a first time mom or approximately every 5 minutes for a subsequent vaginal birth), lasting 45 seconds or longer and feel intense enough that you can not talk through them, make sure you don’t wait to contact your care provider. Also, keep your provider updated with changes in a “normal” or fairly typically progressing labor, and definitely if your main bag of water breaks and the amniotic fluid releases.

What else can I do to prepare myself?

Don’t forget to check out my LOVE YOUR BIRTH Online Childbirth Education Course! With 10 educational and empowering videos, and many additional bonus materials, it is everything you need to prepare yourself for the birth YOU want, to feel confident and empowered for however your birth unfolds, and not only ROCK, but also LOVE your journey. I have a whole section on what to do if you have a precipitous labor and birth that occurs before your provider arrives or before you get to your birth setting. The section is devoted to you and to your partner about this topic in much more depth, so that you are both prepared for the most exciting adventure of a lifetime. Learn more here.

Natural Ways to Sleep Better During Pregnancy: A Holistic Guide for Mamas-to-Be

ask the midwife, Pregnancy, prenatal care, Supplements, Pregnancy pillow

Let’s be real—pregnancy can make sleep feel like a distant dream. Between aches, baby kicks, hormonal shifts, and an overactive mind, insomnia becomes an unwelcome visitor for many expecting mothers. As a holistic nurse midwife, I often hear, “I’m tired but I just can’t sleep!”

The good news? You’re not alone—and there are safe, natural ways to support restful sleep during pregnancy. Let’s dive into gentle strategies to help your body relax, your mind slow down, and your whole being settle into deep, restorative rest.

First, Don’t Panic If You're Awake at 3 AM

If you’re managing to function during the day, your body might be getting enough rest even if your sleep feels broken. But if you're feeling exhausted, burnt out, anxious, or moody, it may be time to make sleep a higher priority—right up there with eating well and moving your body.

Pro Tip: If insomnia was a struggle before pregnancy, check in with a holistic or integrative provider to rule out deeper causes like thyroid imbalance, anxiety, or chronic stress.

Natural Insomnia Prevention: Start with the Basics

Here’s what to avoid 4–5 hours before bed to help you wind down easier:

🚫 Caffeine (coffee, tea, chocolate, soda)
🚫 Heavy meals or processed foods
🚫 Excess fluids (to avoid 3 am bathroom breaks)
🚫 Emotional or intense conversations
🚫 Scrolling social media or news
🚫 Blue light (from screens)
🚫 Vigorous workouts

Instead, opt for calming routines, gentle stretching, and a light snack that balances blood sugar—think gluten-free oatmeal with nut milk, or apple with nut butter.

Honor Your Sleep Rhythms

Your body has a natural clock, so give it the rhythm it craves:

• Aim to go to bed around the same time each night (ideally before 11pm)

• Get sunlight during the day—especially morning light

•  Keep evenings dim—use amber lights, candles, or salt lamps

• Sleep in a cool room (mid-60s°F is ideal)

• Keep phones and computers out of your bedroom (seriously!)

Need to break up with your phone at bedtime? Check out “How to Break Up With Your Phone” by Catherine Price—your nervous system will thank you.

Make Evenings Sacred: Your Wind-Down Routine

Design a nighttime ritual that feels like a warm hug:

• Soak in an Epsom salt bath with lavender or chamomile oil

• Read something soothing—not thrilling

• Try 5–15 minutes of Yin or restorative yoga

• Do calming breathwork (more on that below)

• Listen to relaxing music or use sleep meditation apps.   

Breathe Your Way to Better Sleep

When stress is high and your mind is racing, your breath is your superpower.

Try these simple exercises:

Deep Belly Breathing

Inhale for 4 counts, Exhale for 4 counts, Repeat 8 times
Want more calm? Extend your exhale—inhale for 4, exhale for 6.

Box Breathing

Inhale for 3 counts, hold for 6 counts, exhale for 6 counts, hold for 3 counts
Repeat for 5–10 minutes

Forced Exhalation

Breathe out completely, let breath naturally come in, repeat for a few minutes

These practices calm your nervous system and help your body switch from “fight or flight” to “rest and digest.”

Stress Reduction = Sleep Support

Stress and pregnancy go hand in hand—but you don’t have to stay stuck in high gear.

Here's how to find your inner calm:

• Set boundaries and say “no” when needed

• Ask for help (yes, really!)

• Take “healing intervals”—short breaks to do nothing

• Practice mindfulness, meditation, or yoga - (especially Yin, prenatal, gentle and restorative)

• Surround yourself with people and environments that feel safe and soothing

 Bedtime Teas & Natural Remedies

Try these gentle, nourishing herbal teas to sip in the evening - many are available in my online holistic apothecary.:

Evening Sleepy Tea Blend

• Chamomile

• Lemon Balm

• Lavender

Steep 1 tsp of each herb in hot water, cover for 15–20 minutes, strain and enjoy. Sweeten with a little honey or lemon if you like.

Magnesium & Calcium

• Take 500–1000 mg magnesium (Natural Calm is a great option)

• Pair with 500–1000 mg calcium if needed

Herbal Support (after first trimester):

• Passionflower – for anxiety-related insomnia

• Chamomile tincture – gentle and safe

• Skullcap, Lemon Balm, or Motherwort – calming nervines

• CBD (from pure hemp oil) – gentle calming (talk to your provider first)

Need more targeted support? Look into flower essences like White Chestnut for racing thoughts, or consult a homeopath or naturopath for customized guidance.

Sleep Hygiene 101

Let’s set the stage for sleep success:

• Keep your bedroom cool, dark, quiet, and device-free

• Try blackout curtains, an eye mask, or white noise

• Use a supportive pregnancy pillow and comfy bedding

• Avoid work, bills, or screens in bed

• Get a real alarm clock (not your phone!)

 Natural Supplements (Use With Care)

Here are some options to explore—always check with your provider before adding supplements and herbs during pregnancy:

• Fresh milky oat tops tincture – supports the nervous system over time

• Collagen powder (grass-fed gelatin) – mix into evening oatmeal

• Valerian root, St. John’s Wort, Lemon Balm – occasional use only

• Melatonin – best for travel or shift work (not everyday use)

When You Just. Can’t. Sleep.

It happens. When you’re lying awake, try:

✔️ Reverse psychology: Tell yourself to stay awake—ironically, it can help you fall asleep.
✔️ Get up and do something low-key: fold laundry, read, or listen to soft music.
✔️ Write down worries and make a plan for the morning.
✔️ Don’t fight it—rest is still valuable, even if you’re not fully asleep.

Final Thoughts

Pregnancy is a time of great transformation, and your sleep patterns will shift. That doesn’t mean you’re powerless! With simple, consistent habits, a few calming herbs, and a whole lot of self-kindness, you can get the rest your body needs.

Let sleep be your sacred time. You’re not just nourishing your growing baby—you’re replenishing yourself.

If you need more personal guidance, schedule an online video call or a breathwork session with me.

Wishing you deep rest, sweet dreams, and a peaceful journey into motherhood.

Check out my Natural Birth Secrets book 2nd edition as your reference for more information on holistic modalities for all common discomforts and ailments on your entire journey to having a baby - from preconception, through pregnancy and postpartum, as well as breastfeeding and newborn care.

Let Me Help You Create The Happiest Birth Experience Of Your Life...

Whether you're a first time or experienced momma,

Or a midwife, doula, or birth professional guiding mommas..

Regardless if you are planning a birth at home, a hospital, a birth center or need a cesarean section, or if you are taking another childbirth education class…

You Really Can Create The Delivery Of Your Dreams.

And have a blissful birth wherever you are.

More Precious Than A Wedding...A Birth Should Be A Celebration!

Let me show you how to…

• Understand the sensations of your body and connect your intuition with how your body is communicating and leading you towards what to do during labor

• Tap into your inner calm to deeply relax yourself, letting go of busy, stressful and fearful thoughts on demand for the health of baby

• Speak your truth from your heart in a way that deepens your relationships, sets clear boundaries, and has people listen to you and support you before, during and after pregnancy

• Trust yourself, connect with your body wisdom and communicate with baby in belly

• Connect with natural time and sync your body and mind up with your unique biological clock for ease from pregnancy to postpartum

• Reprogram negative patterns, stories, and beliefs that undermine your confidence, strength and self trust so you can rock your birth

Physicians and midwives around the world recommend my teachings to their pregnant clients and many Doulas across the country learn the secrets of blissful birthing from me to supplement their Doula Training & Certification process!

To learn more, visit:  LOVE YOUR BIRTH Online Childbirth Course!

It is based on my years of experience, as a midwife and yoga teacher, helping thousands of women tap into their calm and live and birth from a place of grounded relaxation and joy. 

Holistic Pain Relief in Pregnancy: Your Guide to Comfort & Self-Care

Midwife, midwife practice, natural remedies, prenatal care, Pregnancy pillow

Embracing the Journey of Discomfort

Feeling aches in your pelvis, legs, or back during pregnancy can be humbling—but it’s also a powerful opportunity for growth. These sensations invite you to lean into mindful breathing, self-compassion, and deeper connection with your changing body.

Who Can Help (Think Natural Therapists!)

Before diving into self-care, consider reaching out to trusted holistic practitioners:

• Chiropractor or osteopath — reset pelvic alignment

• Massage therapist (deep tissue, Thai, Rolfing) — ease muscle tension

• Homeopath — custom herbal or flower remedies

• Acupuncturist — targeted needle therapy

• Therapeutic yoga instructor — build strength and ease tightness

Round Ligament & Groin Pain

Sharp pangs in your groin—especially when walking or stretching? Here’s how to soothe and prevent them:

• Rest, then rock: Lie on your back, knees bent, or get on hands & knees and gently rock your pelvis

• Soak & soothe: Warm Epsom salt bath with lavender or herbal blends, followed by Tiger Balm and a hot/cold pack

• Support: Use a pregnancy pillow and maternity belt, like the Bellefit supportwear

• Strengthen: Practice pelvic-floor exercises—bridge pose with mula bandha (root lock) on a yoga block builds core support and tone

Upper & Lower Back Care

• Upper back: Breast changes can strain your shoulders. Wear a supportive bra and stretch regularly with shoulder rolls.

• Lower back: Weight shift, ligament loosening, and posture changes contribute to discomfort.

  Try:

• Prenatal belts (e.g., Baby Hugger)

• Gentle yoga postures (cat/cow, sphinx, bridge) - I teach this in my online yoga classes.

• Mindful lifting and posture (tuck in your pelvis, avoid high heels)

Sciatica Relief

Sciatic pain (sharp, radiating from your back down your leg)? Try:

• Exercises: Hamstring stretches, spinal twists, standing hip openers

• Stay active: Daily walking, swimming, low-impact movement

• Anti-inflammatory diet: Whole foods, turmeric-rich meals, hydration (64 oz+)

• Targeted yoga: Tailored stretches to decompress irritated nerves

Smart Movement & Body Mechanics

• Rest when needed: Lighten your load—delegate more, schedule breaks

• Posture check: Stand and walk with lifted abdomen, tucked pelvis, relaxed shoulders

• Sneakers, not heels: Flat, supportive footwear—barefoot at home feels amazing

• Lift right: Bend at knees, use core support, avoid twisting

• Safety first: Take extra care on slippery surfaces, add non-slip mats

Supportive Sleep & Rest

Comfort while resting is essential:

• Bedding: Firm mattress or board; pregnancy pillow for side sleeping

• Environment: Cool (mid‑60s°F), dark, quiet—blackout curtains, eye masks, white-noise machines

• Rituals: Early bedtime, gentle stretching, warm herbal teas, and peaceful wind-down routines

Healing Through Breath & Relaxation

Pain often arises from tension. Here’s how to ease it:

• Deep abdominal breathing – In for 4, out for 4

• Box breathing – In 3, hold 6, out 6, hold 3

• Relaxation scan – Tense and release muscles from head to toe

• Ujjayi breath – Gentle ocean-sound breath awareness

These techniques calm your nervous system and teach your body to relax into sensations, not fight them—a vital skill for labor and beyond.

At-Home Remedies for Back Pain

• Massage oil blend: Arnica + St. John’s wort + cramp bark + essential oils (ginger, lavender, or rosemary)

• Heat or ice: Alternate cold packs (first 24–48 hrs) with moist heat (showers, Epsom baths)

• Healing yoga pose: Legs Up The Wall—rest on your back with legs up against a wall or bolster for 10–20 minutes.

• Herbal support: Tinctures like cramp bark, skullcap, St. John’s wort, plus turmeric for inflammation. Reputable brands of the supplements and remedies I recommend include any of those in my online holistic apothecary.

• TENS unit: Safe, drug-free pain relief option (often works well during labor too)

 Supporting SPD (Symphysis Pubis Dysfunction)

SPD can feel intense, but these gentle supports help:

• Chiropractic care + support belts (Bellefit, Baby Hugger)

• Pelvic floor activation before movement

• Gentle repositioning: Keep legs close and move slowly when turning or rolling

• Seek help:

  • If walking forward hurts, backward feels better—consider physical therapy or crutches

  • To release stress and trauma energy often responsible for chronic issues, do conscious connected Clarity breathwork and experience miraculous healing and transformation.

    • Check out Brandon Bays’ book The Journey, and her website. These are all extremely effective mind-body cutting edge methods that have also lead to transformational healing for thousands of people around the world.

When Pain Persists or Feels “Off”

While many aches are pregnancy-related, check in with your provider if you experience:

• Severe, persistent pain

• Fever, bleeding, bladder/bowel changes

• Leg swelling/redness (possible blood clot)

• New or unusual symptoms

Chronic pain solutions may involve mindful emotional work—think The Mindbody Prescription or Clarity Breathwork to release underlying stress and trauma.

Create Your Personalized Well-Being Plan:

• Gentle movement – Yoga, walking, swimming

• Core & pelvic care – Strengthen with awareness

• Supportive gear – Maternity belts, pillows, sneakers

• Healing tools – Massage blends, heat/ice, TENS

• Breathing & mindfulness – Your daily reset toolkit

• Rest intentionally – Sleep earlier, nap strategically

• Connect & empower – Video guidance or local sessions

Let’s Connect!

Need personalized guidance? Book a video consultation with me—we’ll chart a gentle, effective plan tailored to you and your baby.

Pregnancy is a time of profound transformation. Your body is working hard—reward it with kindness, awareness, and nurturing care. 💛

You’ve got this, mama!

Let Me Help You Create The Happiest Birth Experience Of Your Life...

Whether you're a first time or experienced momma,

Or a midwife, doula, or birth professional guiding mommas..

Regardless if you are planning a birth at home, a hospital, a birth center or need a cesarean section, or if you are taking another childbirth education class…

You Really Can Create The Delivery Of Your Dreams.

And have a blissful birth wherever you are.

More Precious Than A Wedding...A Birth Should Be A Celebration!

Let me show you how to…

• Understand the sensations of your body and connect your intuition with how your body is communicating and leading you towards what to do during labor

• Tap into your inner calm to deeply relax yourself,letting go of busy, stressful and fearful thoughts on demand for the health of baby

• Speak your truth from your heart in a way that deepens your relationships, sets clear boundaries, and has people listen to you and support you before, during and after pregnancy

• Trust yourself, connect with your body wisdom and communicate with baby in belly

• Connect with natural time and sync your body and mind up with your unique biological clock for ease from pregnancy to postpartum

• Reprogram negative patterns, stories, and beliefs that undermine your confidence, strength and self trust so you can rock your birth

Physicians and midwives around the world recommend my teachings to their pregnant clients and many Doulas across the country learn the secrets of blissful birthing from me to supplement their Doula Training & Certification process!

To learn more, visit:  LOVE YOUR BIRTH Online Childbirth Course!

It is based on my years of experience, as a midwife and yoga teacher, helping thousands of women tap into their calm and live and birth from a place of grounded relaxation and joy. 

---

Check out my Natural Birth Secrets book 2nd edition as your reference for more in depth information on holistic modalities for all common discomforts and ailments on your entire journey to having a baby - from preconception, through pregnancy and postpartum, as well as breastfeeding and newborn care.