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How to Minimize Fear and Pain in Birth

Updated: Oct 14

By Veronika Dellus


So you found out you are pregnant (Congratulations!) and you have started searching the web for information on pregnancy and birth (Whoa! Information overload!), and you are wondering if you should be signing up for a birth preparation class, and if so which one?


All the information out there is maybe making you feel anxious and overwhelmed, you are perhaps hearing birth stories from friends and family and not all of them are encouraging. You start wondering what your own birth will be like. And what about the pain? After all, you saw Rachel in Friends give birth right, and that didn’t look pleasant. What if you don’t have what it takes? What if things go wrong? Suddenly fear and stress starts creeping in, and getting in the way of that original joy and excitement you felt when you first found out you were pregnant.


Now, I encourage you to take a step back for a second and do this short exercise with me...


  • Take a deep breath in through your nose, let that breath flow all the way down to your belly, filling your abdomen. Hold it for a moment, and then slowly breath out.

  • And again, breath in, deeply, and then slowly out.

  • Now add counting to your inhale and exhale, inhale to the count of 4, exhale anywhere between 6 and 8.

  • Focus on extending your exhalation, either by using counting or visualization - think of blowing 10 candles when you exhale.

  • Breath in calm, breath out tension.

  • Feel how your body slowly relaxes more and more with every breath.

  • Feel your shoulders relaxing, sinking down into the frame of your body.


Focus your attention on your mind for a moment, and repeat after me.

“I trust my body”

“My body is perfectly designed to birth my baby”

“I am calm, I am confident”


Feeling any better?


I would also love to ask you to listen / read through the birth stories below...


You could do it straight away, fully. Or you can plan it for later today or any other day. Those are birth stories of first time moms, second time moms; hospital births, planned and unplanned; home births; water births, induced births and those with spontaneous onset of labor.