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Have you heard of using positive birth affirmations but feel like they are a little 'hippy' or alternative for you? You might be surprised to hear that positive affirmations have a background in neuroscience, so it may be worth giving them another go!
In the journey of pregnancy and childbirth, positive affirmations can play a powerful role in shaping your mindset, fostering positivity, and releasing fears. Let's delve into positive affirmations and how to use them in pregnancy and birth.
How your brain works.
Your brain is made up of neural pathways, the neural cells of your brain (neurons), form connections with each other, these are called synapses, this process is heavily influenced by experience and repetition.
The pathways that are used most often become stronger, and ones that are no longer used weaken and are eventually pruned away.
What are Positive Affirmations?
Positive affirmations are statements or quotes, often in the present tense, that aim to challenge and overcome negative thoughts. Repeating these affirmations can rewire your neural pathways and subconscious mind. Building new neural pathways and allowing pruning of the others.
Positive affirmations are a tool that is often mentioned in a hypnobirthing course, but they can be used as a standalone option even if you are not doing a full hypnobirthing course.
How Positive Affirmations Can Rewire Your Brain During Pregnancy
We all go into pregnancy with preconceived ideas about how the birth will look and feel.
For the majority of us, this is how birth has been presented to us, in the media and through birth stories we have been told.
Most of us have an image of being in hospital, on a bed, in pain. Of birth being a medical emergency, associated with fear and danger.
Many people feel as though childbirth is inherently dangerous, that you and your baby are in constant jeopardy, as though you need to be managed and saved by the medical system.
These pathways have already been built in our brain:
Birth equals danger
Birth equals pain
Hospital equals safe
Birth equals drama
Often this pathway is so established we can get a fight or flight response (think racing heart, sweating, shortness of breath) when we think about it.
Thankfully because of neuroplasticity, our brain can create new pathways and get rid of the old ones, this is where positive affirmations come in.
Repetition of positive beliefs, in situations associated with calmness can create the association birth = safety!
You can use positive affirmations throughout your pregnancy to release any specific fears that arise (perhaps you've been told your baby is big, so you add 'My baby is the right size for my body' to your toolkit!).
Pregnancy affirmations can be useful for things like pregnancy sickness (My baby is getting all the nutrition it needs) and anxiety especially if you are pregnant after a loss (Today I am pregnant, History does not always repeat itself).
Evidence has found that self-affirmations and self-visualization exercises reduced anxiety in the third trimester for women during the pandemic.
Creating Your Positive Affirmations Around Fears You Have About Birth
You can find many free printable or paid-for pregnancy and birth positive affirmation cards on the internet, some even come in bundles for specific fears and concerns. They are a brilliant way to start practicing using positive affirmations, however, the most effective way to rewire your brain is to personalize them to reflect your own thoughts and fears.
A fear release exercise is a great way to do this, writing down what you fear about birth and then creating an affirmation to counteract this, it could look something like this:
Affirmations for fear of pain:
This pain cannot be stronger than me, because it is me
This is pain with a purpose
Every contraction brings me closer to my baby
The only way past this pain is through
With every breath I release tension
Strong contractions bring me closer to meeting my baby
I am strong
I can do hard things
I look forward to giving birth
Affirmations for fear of danger:
My baby is safe
My body is strong
My body is made for this
My baby and my body are working together
I trust my body
I trust my baby
My body is doing all that it can to keep my baby safe
I trust my instincts
Affirmations for a 'big baby'
My body has grown a baby the perfect size for my body
My baby will fit
My body will open
I will soften and open
I will stretch and open
My baby is the perfect size
Affirmations for VBAC
Birth is normal, birth is natural
What has happened before does not have to happen again
I believe in my body
I will get my VBAC
My body is built for this
My body is strong
If you have already chosen your baby name you can include these in the affirmations for a personal touch.
How to Use Positive Affirmations in Pregnancy
Starting using affirmations early can help you to have a positive pregnancy.
1. Put Them Up Around Your House: Surround yourself with affirmations by displaying them in prominent places where you spend time, such as the bathroom mirror or bedroom wall, to be reminded of their uplifting messages daily.
2. Create a Vision Board: Collate images and words that resonate with your affirmations to create a visual representation of your goals and desires. You can move this around your house and add to it throughout your pregnancy.
3. Record Meditation Tracks: Record yourself reciting your affirmations in a soothing voice to create personalized meditation tracks. Listen to these recordings during moments of relaxation to reinforce positive thoughts. You can also ask your birth partner to record them for you.
How to Use Positive Affirmations during labor
Set up the affirmation cards you have used during pregnancy in your birth space, and read them between contractions, at this point, your subconscious will be used to seeing them and they will provide comfort without you having to specifically read them!
Use your vision board, and set this up in your birth space, this is an easily transferable source of positivity that can come with you if you decide to move rooms or transfer into the hospital.
Have in your birth plan your favorite affirmations so anyone who reads it will know the best thing to say.
Repeat your affirmations out loud.
Ask your birth partner to repeat your positive affirmations to you!
Common Mistakes When Using Positive Affirmations
Lack of Belief: To maximize the effectiveness of affirmations, belief in their power is essential. Doubting their impact can limit their ability to influence your mindset positively.
Inconsistency: Consistent repetition of affirmations is key. Neglecting to reinforce these positive messages regularly may hinder the desired outcomes.
Negative Language: Avoid using negative words in affirmations, as they can inadvertently amplify undesired thoughts. Focus on framing statements positively.
Harnessing the potential of positive affirmations throughout your pregnancy and childbirth journey empowers you to cultivate a mindset of positivity and resilience.
Download my free printable positive affirmation template here to kickstart your affirmation journey!
Who am I?
I am Charlotte, a Virtual Doula, providing bespoke evidence-based pregnancy support to families who want an empowering birth.
With 10 years + of clinical research experience, a biomedical science degree, and two hospital births under my belt, I use my knowledge to provide pregnancy support to help you make informed decisions about your pregnancy, birth, and postpartum.
I provide pregnancy support for all types of births, including hospital births, helping you to navigate NHS guidelines and have an empowering positive birth.
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